Why New Moms Need a Chiropractor

By Dr. Nikki

You’ve spent the last several months creating life. You’ve survived morning sickness, triumphed over contractions, and made it through delivery. What you’ve achieved is remarkable! And now, you’re back at home, getting used to your new life, your new routines, and your newborn.

Your body underwent a significant amount of change preparing for your new baby. And you may agree that the changes haven’t stopped. You’re not getting enough sleep. You’re figuring out feeding. You’re carrying heavy baby bags and maneuvering through tricky car seats.

Motherhood is hard on the body.

Aches and pains during and after pregnancy aren’t uncommon. In fact, 1 in 2 women will suffer from some type of lower back pain while pregnant or during their postpartum period.[1]

Maybe you went to a chiropractor during your pregnancy to help with back pain or sciatica. Or perhaps you’ve never made an appointment before. Either way, a chiropractor may be able to bring you much-needed relief for symptoms you may be facing.

CHIROPRACTIC CAN HELP YOUR BODY HEAL

When the body gets ready for labor and delivery, it releases a hormone called relaxin. This hormone loosens the ligaments and joints near your pelvis. The loosening can cause you to go out of alignment easier. When this happens, you can feel discomfort with even simple activities like walking.

Research shows that relaxing stays in your system even after delivery. Some studies say that it can remain elevated for three to six months — or even longer if you’re breast-feeding.[2]

Eventually, though, the hormone returns to its pre-pregnancy level, and the body starts tightening back up. Chiropractic care can help jump-start your healing and make sure proper blood flow goes to those tightening ligaments. 

During your pregnancy, you also likely lost core muscle strength as your baby grew and your uterus expanded. This weakening impacts your spinal support, which can also result in recurrent pain.[3] A postpartum chiropractor can help restore spinal alignment and pelvic balance. They do this through adjustments and showing you exercises or stretches. This provides support to your back and spine as you start rebuilding strength.

ADJUSTMENTS CAN RELIEVE YOUR NEW ACHES AND PAINS

With a new baby comes new routines. These new routines can be rewarding and establish those loving bonds with your baby. They can also bring with them some discomfort. 

What are some of the changes you’ve noticed in your body since coming home from the hospital? What about your activity level? Have you noticed new aches that you didn’t have when pregnant? Here are a few scenarios you may be experiencing:

• Changes in weight. Pounds gained during pregnancy typically won’t disappear the moment you have your baby. This is common and perfectly normal. Sometimes this change in weight can cause the body’s center of gravity to shift. Your body compensates for that through your posture, which can cause added strain on your back.

• Carrying a baby and all their accessories (e.g., diaper bags, food/formula, change of clothes, etc.). Think about all the extra bending and lifting you’re doing now. You lean over to pick up your baby from their crib. You’re changing 80 diapers an hour. You tote the carrier and buckle the stroller. You’re lifting, twisting, and maneuvering much more now that you have a baby.

• On your feet more. Don’t forget those sleepless nights where you’re going to and from the crib. Or those moments when you’re walking a 15K around your house to comfort your crying baby. You’re sterilizing bottles. You’re washing what feels like every piece of laundry in the world. No doubt, you’re on your feet more now than you may have ever been before.

Chiropractic care can help you adjust to these new routines and the aches that can come with them. Chiropractors mainly do this by providing adjustments to realign your body and bring relief to your nervous system. 

They can also recommend stretches for you to do at home for more in-the-moment comfort. Chiropractors care about your body and your wellness. They want what happens during your appointment to also benefit you at home.

CHIROPRACTORS CAN HELP WITH YOUR POSTURE

One of the common symptoms that postpartum chiropractors treat is back pain. When pregnant, 70 percent of women complain of pain in their lower backs.[4] After delivery, the discomfort typically then shifts towards the middle back.

There are several contributing factors to mid-back pain: 

• Rocking your baby

• Bending or stooping over to lift your baby

• Bottle-feeding or breast-feeding

Much of the back pain related to feeding has to do with improper posture. A common position moms tend to take is one where the shoulders are rounded forward, and the head is facing down towards the baby.[5] Moms who bottle feed share a similar posture.

The concern with this posture is that it adds strain on the back and neck. Your physical posture may also impact your nervous system. This rounded or slumped position can trigger your body’s sympathetic nervous system (AKA, the fight-or-flight response). This can result in unnecessary stress on your body without you even realizing why.[6,7]

Chiropractic adjustments can reduce the sympathetic nervous system response and instead promote parasympathetic activity. This calms the body and encourages it to rest.[8]

Along with adjustments, chiropractors also recommend ways to help with your feeding posture. Here are a few to get you going:

• When preparing to feed, sit or stand with your chest open. Ensure your shoulders are down and back.

• Bring the baby to you versus leaning over. Use pillows as needed to prop your baby.

• Use a footstool if your feet don’t touch the floor during feeding.

• Babies can get heavy. Make sure to support your arms using a pillow or blanket.

• Consider some easy yoga poses. Click here for ones specifically designed to help new moms.

ADJUSTMENTS HELP YOU ADJUST

Having a new baby is truly life-changing. Your home and routines will never be the same. As you move forward in this new life, remember to take the time to care for you and your body. 

Postpartum recovery isn’t overnight. Make sure you find a chiropractor you trust and who focuses on pre and postnatal populations. 

We at Renew & Restore Wellness are here for you throughout your journey. Give our office a quick call, or book an appointment online. We’d love to see you (and your new little one!).

_______________

SOURCES

1. (n.d.). Pregnancy-related low back pain - NCBI. Retrieved January 26, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306025/

2. (2016, October 2). Postpartum Yoga: For New Moms - Healthline. Retrieved January 26, 2020, from https://www.healthline.com/health/parenting/postpartum-yoga-for-new-moms

3. (n.d.). Bookends: Prenatal and Postpartum Chiropractic Care | Baby .... Retrieved January 26, 2020, from https://www.babyandcompany.com/prenatal-postpartum-chiropractic-care/

4. (2018, November 19). Musculoskeletal pain and symptoms in pregnancy: a ... - NCBI. Retrieved January 26, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262502/

5. (2019, March 1). Nursing Posture and its Role in Sympathetic Dominance .... Retrieved January 26, 2020, from http://pathwaystofamilywellness.org/Breastfeeding/nursing-posture-and-its-role-in-sympathetic-domininance.html

6. Ibid.

7. (2018, September 24). The Stress Series: Part 3 – Stress and Posture - Australian .... Retrieved January 26, 2020, from https://spinalresearch.com.au/the-stress-series-part-3-stress-and-posture/

8. (2019, March 1). Nursing Posture and its Role in Sympathetic Dominance .... Retrieved January 26, 2020, from http://pathwaystofamilywellness.org/Breastfeeding/nursing-posture-and-its-role-in-sympathetic-domininance.html

Maternal Mortality Rates and How Race is a Factor

By Dr. Nikki

While we may be hearing about it more lately, the maternal and fetal mortality rate in the black community is NOT a new issue. As a whole, the US has a higher maternal mortality rate than most other high-income countries. Now I want you to think about this… African American women (across the income spectrum and from all walks of life) are dying from preventable pregnancy-related complications at three to four times the rate of white women in the US! Severe maternal morbidity affects pregnant women across the board, but these severe life-threatening pregnancy-related complications (known as SMM) affect twice as many black women as they do non-Hispanic white women. African Americans have the highest infant mortality rate of any race in the United States which can be tied to preterm births. The death rate for black infants is twice that of infants born to white mothers. [1]

WHY IS THIS THE CASE?

Deeply-rooted structural racism in the healthcare service delivery plays a big role in these devastating outcomes. Receiving poorer quality care, as well as limited access to maternal care, results in increased levels of pain and stress which has massive physiological effects on the pregnant mom’s physical and mental well-being. These stress-induced physiological changes make black pregnant women more susceptible to conditions such as pre-eclampsia, eclampsia, embolisms, and mental health issues, threatening the mother-to-be’s life and her child’s as well. 

WHAT CAN BE DONE TO CREATE CHANGE?

1. Improve access to quality care. Oftentimes counties have what are known as maternity care deserts, where access to maternity health care is either extremely limited or completely absent. This limited access can be a result of a physical lack of care or an inability for a woman to utilize it. These “deserts” occur in rural areas, but can also exist in urban areas when hospital obstetric units close in and around cities. [2] Below is a map, from 2016, that shows the different levels of access to care throughout the United States. The red on the map indicates counties where there are zero hospitals and zero OB/midwife providers. If public transportation is limited, many pregnant women in these counties are unable to get the appropriate maternal care and even if public transportation is accessible, this places strain on surrounding obstetric facilities and can hinder the quality of care provided. Strengthening the systems that are already in place, as well as providing African American women tools to utilize the maternity health care system is essential.

2. Improve the quality of care provided to pregnant women. As one of the wealthiest countries in the world, the United States could and should be doing better (in my humble opinion) when it comes to maternal and infant mortality! Programs in which providers are trained to address racism and build a more diverse workforce have an enormous impact on the quality of maternal care for black women and other women of color. Accessibility of screenings and standardized assessments also allow for the prevention and/or prompt treatment of maternal and fetal health issues. 

3. Enhance support for families before and after birth. Community is essential during the prenatal and postnatal period. Resources such as birth education and doulas are pivotal in increasing support as well as improving birth outcomes. As a pregnant mother’s advocate, doulas can be instrumental in making sure moms are getting appropriate screenings and quality maternal care. Doulas also provide postnatal support and are in a position to make sure the baby is receiving appropriate testing and care. 

 WHAT CAN YOU DO?

You may be reading all of these alarming facts and thinking “This is horrible, but what am I supposed to do about it?” I found myself in that exact same place. I recently read the book “Untamed” by Glennon Doyle and in one specific chapter she talks about becoming a philanthropist. In this chapter, Glennon shares a quote from Archbishop Desmond Tutu that hasn’t left me, “There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they’re falling in.” This brings up two immediate questions, one: how can I help black mothers-to-be right now? And two: how can I help stop the root cause of the issue? 

So here’s what I’ve come up with for a starting point. The Natural Way Birthing Project, located here in Fort Worth TX is a non-profit run by a black female doula named Nikia. The mission of the project is “to help lower infant mortality risk factors and nurture participating families through education, advocacy, and support during pregnancy and beyond.” The goal of Natural Way Birthing Project is to assist in educating, empowering and navigating resources for project participants and expectant families in the city of Fort Worth and surrounding Tarrant County. [3] Through the support of donors who want to see a change, Nikia has been able to provide 12 full scholarships and 15 partial scholarships for membership and training of birth educators and doulas, as well as provide each participant with a manual. She is also able to provide a free birth education class to expectant moms and their support person once a month. To learn more about this class click here. 

If you don’t live in the DFW area and would like to contribute at a more local level for your community, please check out Birthing Project USA to find a project near you. I am beyond excited to support these volunteers who are the hands and feet in our community and are truly doing the work. 

“We must become the change we want to see in the world.” ~ Mahatma Gandhi

RESOURCES

1) (May 2, 2019) Eliminating Racial Disparities in Maternal and Infant Mortality. Retrieved June 24, 2020. https://www.americanprogress.org/issues/women/reports/2019/05/02/469186/eliminating-racial-disparities-maternal-infant-mortality/

2) (2018) Nowhere to go: Maternity Care Deserts Across the US. Retrieved June 24, 2020. https://www.marchofdimes.org/materials/Nowhere_to_Go_Final.pdf

3) Retrieved June 25, 2020. http://thenaturalwaybp.org

4 Things To Do Now Before You Have Your Baby

Dr. Nikki

The big day is coming soon! You’ve finished your delivery classes and read pregnancy books. You’ve been diligent with your doctor appointments and taking your prenatal vitamins. And now that urge within you is starting to stir. You feel the need to get your home and yourself prepared for what’s to come after you give birth.

Most of the focus during pregnancy is on growing a healthy baby and preparing for your delivery day. Much less attention seems to go towards what you do when you bring this new life home. There’s no doubt that the postpartum experience can be quite challenging. You’re tending to a new baby and new routines — all while your body is exhausted and healing.

But a little planning can make a major difference during those first few weeks with your newborn. Here are four ways to help you get ready.

1. PREPARE A BATHROOM CARE KIT

After delivery, you will be sore and wiped-out. If you had a vaginal birth, you might have had a vaginal tear or episiotomy during childbirth. This wound could hurt for a few weeks. Regardless of how you delivered, your body will begin to shed the lining of your uterus. This will result in a bloody discharge, much like having a heavy period.[1,2]

Having a care kit at home will prepare you for the challenges of caring for your body after delivery. Don’t get caught off-guard. Consider keeping a basket of the below items next to the toilet in every bathroom you have.

• Extra underwear. Save your favorite undies, and go with disposable or throwaway ones while you heal. The hospital will give you mesh underwear — take as many pairs as you can. Then buy a package or two of disposable, dark-colored underwear. “Granny panties”, or high-waisted panties, are great, especially if you had a C-section. Disposable and comfortable are key.

• Pads. Make sure you stock up on different sizes — from large, overnight maxis to regular-sized pads. Buy a few packages. You’ll be going through quite a few during your early days.

• Adult wet wipes. You can buy wipes that are flushable and designed to be gentle and soothing.

• Peri or squirt bottle. Most hospitals will give you one. Consider having an extra for your second bathroom or if you travel. This bottle will seriously become your new best friend in the bathroom. Fill it with warm, soapy water (use a mild soap), and have it on-hand to keep you clean as your perineal area heals.

To make it easier for you, some stores sell postpartum recovery kits already assembled. Click here to check out one on Amazon that even comes with a tote to store on top of your toilet.

2. PLAN TO EASE ACHES AND PAINS

Coming home from the birthing center or hospital can be exciting and overwhelming. Your body has gone through a tremendous ordeal — one that can be painful or uncomfortable. Preparing in advance can help minimize discomfort. You may wish to include some of the noteworthy items below in your pain plan:

• Padsicles. These are lifesavers that help with pain and reduce swelling. And they’re simple to make.[3] Click here for a DIY guide. Ice packs can also work.

• Witch hazel. You can buy this in either pad or liquid form. It helps to soothe pain around your genital area.

• Lidocaine spray. This will help with the discomfort of postpartum hemorrhoids.

• Sitz bath. Use this to bring comfort to hemorrhoids or perineal tears. A sitz bath will cleanse the perineum and also bring relief to pain or itching in your genital area as you heal.

• Heating pad. Use this if you feel aches and pains in your breasts.

• Nipple cream and breast pads. This will help relieve discomfort, regardless of whether or not you breast-feed.

• Over-the-counter pain relievers. Talk with your health care provider about the best option for you.

• Stool softeners. Sometimes constipation can occur after delivery. Or there may be a fear hurting the perineum or episiotomy wound.[4] Eating plenty of fiber or taking a stool softener can help. Check with your doctor on what would work best for you.

3. PREPARE YOUR SUPPORT TEAM

In our American culture, it’s difficult sometimes for women to ask for help. Remember to be kind to yourself, especially during these first few weeks. Having a newborn is hard. 

Preparing a support team before delivery can help. Here are a few areas to consider:

• Meal planning. From meal trains to cooking parties, your friends and family can prepare meals for you. Make sure they’re freezer-friendly, so, on those exhausting days, you can grab one and just reheat it. Aim to have at least one healthy, nutritional meal a day that you can easily pop in the oven or crockpot.

• A bouncer. Your family and friends are excited about your new baby. But you may be too tired or emotionally drained to entertain. Setting boundaries in advance can help, but what about those spur-of-the-moment requests? Consider asking a special someone to run interference on your behalf until you feel up to hosting.

• A social media SOS. Maybe you have a last-minute need or just want a friend to sit with you while you cry. Post where you feel comfortable or have some go-to friends in mind for when those moments strike.

• Postpartum doulas. Postpartum doulas can be true angels! Their main goals are to “mother the mother” and help transition the family during this new time.[5] They provide a wealth of services: breast-feeding support, light housekeeping, running errands, and assisting with your newborn’s care.

4. ATTEND A WORKSHOP

Preparing for life after delivery can feel overwhelming. You know things will be significantly different, but maybe you aren’t sure what all you need to do. Sometimes it helps to have a person to talk to in real life.

SOURCES

1.  (2018, May 11). Postpartum care: After a vaginal delivery - Mayo Clinic. Retrieved February 10, 2020, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/postpartum-care/art-20047233

2.  (2018, May 11). C-section recovery: What to expect - Mayo Clinic. Retrieved February 10, 2020, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/c-section-recovery/art-20047310

3.  (2019, December 18). Padsicles: How to Make Them, How To Use Them ... - Healthline. Retrieved February 10, 2020, from https://www.healthline.com/health/pregnancy/padsicles

4.  (2018, May 11). Postpartum care: After a vaginal delivery - Mayo Clinic. Retrieved February 10, 2020, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/postpartum-care/art-20047233

5.  (n.d.). Postpartum Doula - American Pregnancy Association. Retrieved February 10, 2020, from https://americanpregnancy.org/first-year-of-life/post-partum-doula/