Are Chiropractic Adjustments Safe?
“Is it safe?” is probably the most frequently asked question when it comes to chiropractic care and it is a good question. When seeking out treatment options you should 100% be asking those type of questions because YOU are the best advocate for your health and for your families health. So don’t be afraid to ask if it’s safe, what the risks are, what benefits it provides, or if there are any contraindications.
By Dr. Kelli
You’ve suffered from debilitating migraines for as long as you can remember. After a dreadfully long day of dealing with clients in the office, the pounding in your heard starts as abruptly as, yet, another ring of the phone. You’re venting to your colleague and they say, “I’m telling you…go see a chiropractor! It will help!”
You want relief but you’ve heard conflicting things about Chiropractic and you just don’t know if it’s safe…not to mention the thought of someone cracking your neck sends chills down your spine.
I hear you. You’re not alone.
“Is it safe?” is probably the most frequently asked question when it comes to chiropractic care and it is a good question. When seeking out treatment options you should 100% be asking those type of questions because YOU are the best advocate for your health and for your families health. So don’t be afraid to ask if it’s safe, what the risks are, what benefits it provides, or if there are any contraindications. In fact, I encourage it. I want you to make an informed decision. My goal as a healthcare provider is to educate and empower you to take control of your health so that you can live a life fully connected in mind, body and soul.
Alright, let’s talk chiropractic!
In chiropractic school we have 10 trimesters. Trimesters 1-3 were spent studying fundamental sciences and the basics of adjusting (how the joints move, what muscles they attach to, direction of movement, etc.) Trimesters 4-7 we moved on to more advanced courses and started learning hands-on adjusting. As you can probably imagine, practicing an adjustment on anything other than a living, breathing human being would be a tricky task. So we practiced on each other- our classmates. I say this because no one *really* knew what they were doing back then and experience was severely lacking but it was OK because we understood that chiropractic is safe.
HISTORY & EXAM
Before we get to the adjustment itself, I want to talk about what happens before an adjustment because it’s an important piece to understanding the safety of chiropractic.
Prior to that first adjustment, a thorough history and examination should always be performed to determine whether the patient is a good candidate for chiropractic care. At that point we can exclude any anatomical or neurologic anomalies that may require additional testing or referral to another provider. Additionally, it allows us to identify any red flags or contraindications, which include certain neurological conditions, cancers, fractures etc. In terms of safety, the purpose of the history and examination is to rule out ANY reason that manual adjusting may result in a negative outcome.
Only after it’s determined that the patient is a good candidate for care is an adjustment administered.
RISKS OF ADJUSTMENTS
Every single action we take has risks, whether you are commuting to work or taking Tylenol to relieve a headache. The important thing to consider is the risk to benefit ratio. We determined at some point in our life that the risk of getting into an accident while driving to work is offset by the benefit of having a job and providing for your family. So, every day we drive to work even though >40,000 people died in automobile accidents in 2020. The same goes for chiropractic adjustments--the benefits far outweigh the (rare) possible risks associated with it.
Adverse events is the term that medical research uses to describe negative side-effects. What research shows is that the risk of major adverse events with manual therapy (adjustments) is very low. When these rare risks do occur they typically include exacerbation of a slipped or herniated disc, spinal nerve compression and, in very rare cases, vertebral artery dissection (stroke). Again, when these occur, it is normally with patients who have pre-existing conditions. This brings home the point of why the history and exam are so important. Keep that in mind the next time you are frustrated completing pages of paperwork or when your chiropractor is asking you questions that you think are irrelevant to your complaint…there is a reason for the madness!
I know stroke is a big concern for a lot of people so I’ll touch on it here. Research has shown that people go to chiropractors with pain from a stroke in progress as opposed to a chiropractor actually causing the stroke. This is because stroke via vertebral artery tear is accompanied by severe head and neck pain, so guess who these patients go to see first? That’s right, the chiropractor. Additionally, a major study in Canada found that, statistically, patients were at higher risk of having a stroke after seeing their medical doctor than from seeing a chiropractor. Yet again, this is likely due to the fact that when they go to see their provider the stroke is already in progress. I’m going to sound like a broken record here but this is why chiropractors are trained to recognize stroke presentation and other red flags in the history and exam to keep you safe!
SIDE EFFECTS
If there is a reaction to the adjustment it is usually mild-moderate and lasts 24-48 hours including things like muscle soreness, stiffness, headache, local discomfort, radiating discomfort, and fatigue. I’ve found this to be consistent with my own personal experience. I have adjusted thousands of people and only a handful reported mild soreness after the adjustment. More often, they report side effects like less pain, better sleep, improved mobility, and decreased stress/tension.
Compare the side effects and risks of spinal adjustments with those of common over-the-counter NSAIDs and you might be surprised to find that chiropractic care is significantly less risky and, oftentimes, results in the same or better pain relief outcomes.
SO ARE ADJUSTMENTS SAFE?
Numerous research studies regarding the safety of manual adjustments have been performed over the years and the results remain consistent: Chiropractic is safe.
Every industry has their own horror stories and chiropractic is no different. However, that is the exception, not the rule. An estimated 35 million Americans receive chiropractic care annually and they consistently experience less spinal pain, headaches, stress, fatigue, trouble sleeping, ear infections, and more.
Take a look at some of our other posts to learn more about chiropractic and why you might want to get your spine checked!
Chiropractic and The Nervous System
How much schooling does a chiropractor need to have?
I’ve Never Been to a Chiropractor…What should I expect on the first visit?
Picky Eaters
Picky eaters… if we weren’t one, we most certainly know one! Picky eating behavior in children is a very common concern among parents and that’s why today we will be discussing common causes and consequences of picking eating, as well as what we can do to best encourage the introduction of new foods into a child’s diet.
By Dr. Nikki
Picky eaters… if we weren’t one, we most certainly know one! Picky eating behavior in children is a very common concern among parents and that’s why today we will be discussing common causes and consequences of picking eating, as well as what we can do to best encourage the introduction of new foods into a child’s diet.
According to one study [1], several factors seemed to contribute to a child being a picky eater. These factors included feeding difficulties early in life, pressure from parents to eat, lack of exposure to fresh foods, and late introduction to solids (after 9 months of age). Some solutions in response to these potential causes included parents eating the same meal as their child at the same time as their child, as well as introducing solids, especially fresh foods, before 9 months of age.
Another reason for a child being extra particular when it comes to meals is that they are consuming too many calories via drinks and/or snacks [2]. Drinking juice, soda or milk throughout the day can result in a child feeling full and not wanting to eat a meal when the time comes. In order to prevent this, you can limit the amount of juice or milk a child is given, as well as avoid soda all together.
It is important that growing children receive regular snacks and meals throughout a day, but it is best if this follows a daily schedule. If a child is snacking throughout the day, they may not have an appetite when it comes time to sit down for a meal. Best practice is to avoid giving a child food in between set snack and meal times and communicating when they can expect to eat again.
Some children are more sensitive to smells, tastes and textures. While sometimes this can be a matter of personal preference, overwhelm from taste or texture can also be the result of retained primitive reflexes. If the Fear Paralysis Reflex or Moro Startle Reflex have not integrated into the nervous system, we will often times see reluctance to try new food, a restricted diet, strong sugar cravings, and/or carbohydrate-filled food cravings. To learn more about what exactly primitive reflexes are be sure to read our previous blog post here. If you would like to have your child assessed to see if primitive reflex retainment is potentially associated with picky eating behavior, a chiropractor trained in this area is a great starting point! If it is determined that primitive reflexes are still present, there are simple exercises that can be introduced to help integrate the reflex into the nervous system.
An adult or child will always be more apt to eat when our nervous system is in a parasympathetically dominant state. This is the part of the nervous system that is responsible for resting and digestion and it cannot be overly active if our system is in a state of “fight or flight”. With that being said, the environment in which a child eats is important! Making meal time enjoyable and relaxing (to the best of your ability) will improve everyone’s appetite. Here are some tips from Sanford Health for creating a blissful mealtime:
Limit distractions. Make a no device rule where there are no phones, TVs, tablets, etc at the dinner table.
Control the conversation. Make an effort to limit negative talk or save serious or difficult conversations for another time. Instead focus on positives or practice gratitude by asking each person what they are grateful for that day. Another favorite dinner time activity at our house is playing the game 21 Questions. It tends to lighten the mood and encourage interaction and conversation!
Take time to prepare. The end of the day can be hectic, so by prepping ingredients ahead of time, preparing a meal in a slow cooker or making other arrangements such as a meal delivery service, this can remove a great deal of stress associated with dinner time. Involving kids in planning and preparing meals can also make eating and trying new foods more fun as well!
At the end of the day, every parent wants their child to thrive and grow into a healthy, well-adjusted adult! Eating a variety of healthy foods is definitely a part of that process, but just remember that it doesn’t have to be a battle or ruin mealtime if your child is a bit resistant!
Here are some helpful reminders when trying to introduce different foods to a child [2]:
A child may react differently to the same foods on different days. It is not necessary to offer a substitute food.
If a child chooses to skip a meal or a snack, he or she can wait until the next scheduled time in a couple of hours.
When children are hungry because they chose not to eat, they'll be more likely to eat what is offered next time.
Children can be offered a food up to 15 times before they will try it.
Here at Renew & Restore Wellness, our goal is to serve as a resource for our patients in all different seasons of life. If you are looking to have your child assessed by a chiropractor who is trained in pediatric techniques and primitive reflex integration, but don’t live in the Southlake or Arlington area, please don’t hesitate to reach out and we will help you find one in your area!
If you are local and would like to make an appointment with Dr. Nikki or Dr. Kelli, click here.
(2018, November 1). Antecedents of picky eating behaviour in young children. Retrieved April 25, 2021, from https://pubmed.ncbi.nlm.nih.gov/30099068/
Picky Eaters. Retrieved April 25, 2021, from https://www.ucsfbenioffchildrens.org/education/picky-eaters
How Food and Eating Problems Can Be Affected by Retained Primitive Reflexes. Retrieved April 27, 2021, from https://www.organisedmind.co.uk/single-post/how-food-and-eating-problems-can-be-affected-by-retained-primitive-reflexes
Make Family Mealtime Stress Free. Retrieved April 27, 2021, from https://fit.sanfordhealth.org/blog/make-family-mealtime-stress-free-article
Chiropractic and the Nervous System
The brain is the control center of EVERYTHING. Without it, there is no life. It is important to understand that our brain communicates with the rest of our body via nerves. These nerve cells talk to each other based on information that the brain receives from its five senses (sight, sound, smell, taste, touch). As our environment changes, the information sent to the brain changes and its ability to adapt is known as “neural plasticity”.
By Dr. Kelli
“Every organ in your body is connected to the one under your hat.” - BJ Palmer
When I decided to go to Chiropractic school I had never been adjusted. Crazy, I know! Just the idea of helping people with a non-pharmaceutical, natural approach was enough for me to pack my things and move to Dallas, TX. However, I started my journey with the same mindset that most people have:
Chiropractic = back pain + back cracking
Years later, I can say with confidence that I knew nothing when I started this journey. I knew nothing of Chiropractic. I knew nothing of health nor how our bodies are intended to function. I did not know that Chiropractors were nerve doctors. I didn’t know why a Chiropractor would ever pursue a Master’s degree in Neuroscience. I got to where I am because I was open to learning. I was willing to challenge my biases and misconceptions. I asked questions and searched for answers.
At first, I was surprised to learn that neurology was the foundation of Chiropractic and you may be, too. But, once I began to understand, it was as if a lightbulb turned on- it actually makes complete sense.
The brain is the control center of EVERYTHING. Without it, there is no life. It is important to understand that our brain communicates with the rest of our body via nerves. These nerve cells talk to each other based on information that the brain receives from its five senses (sight, sound, smell, taste, touch). As our environment changes, the information sent to the brain changes and its ability to adapt is known as “neural plasticity”.
It reasons, then, that the adjustment serves as a source of sensory input that is received by the brain. The adjustment causes short, rapid stretch of spinal joints which re-establishes the correct connection between the central nervous system and sensory organs (including muscles), so that the brain knows better about what is going on in the body.
THE SUBLUXATION
You might have heard a chiropractor talk about vertebral subluxation before or maybe this is the first time you hear it. When we mention subluxation, we are referring to a bone that is functioning or moving in a less than ideal way – in a manner that is not “normal” for the body. This can occur from a multitude of things including: birth, pregnancy, poor sleep, abnormal postures, repetitive movements, incorrect lifting, stepping ‘wrong’, negative self-talk and minor/major accidents. Over the span of our lives we encounter numerous events that lead to subluxation. These subluxations lead to changes in the information that the spine sends to the brain. If not corrected these subluxations build up until one event acts as the last straw to break the camel’s back.
THE ADJUSTMENT
The goal of the adjustment is not to simply put a bone back into place. Through proper analysis, the chiropractor locates segments in your spine that are not functioning as they were intended. We then apply a gentle, specific input into the system and the body is able to redirect that energy where it is needed. In doing so, the brain is better able to communicate with the body and so it is less prone to injury. Thus, the goal of the adjustment is to allow for greater ADAPTATION of the spine to stressors (or subluxations) that we encounter on a day-to-day basis.
THE RESULT
First let’s talk about some anatomy! Your spinal column (from the base of the skull to the tailbone) houses your spinal cord, which branches off into individual nerves that talk to all parts of your body including your muscles, joints, heart, lungs, reproductive organs, digestive tract, etc. When those nerves can talk to each other without interference, your body is able to function freely without pain ̶ pretty cool stuff!
If you take everything I’ve said into account, it makes sense that those who receive regular chiropractic care report improved performance (balance, awareness of their bodies, and reaction times), physical health and pain levels. The adjustment addresses the problem of subluxation which allows for the nervous system to function, free of interference.
NERVOUS SYSTEM SUPPORT
In addition to getting adjusted regularly, there are other things you can do to support your nervous system. For all the pregnant mommas out there, you can enlist the help of a doula and a midwife to help silence that negative self-talk (we all experience it) and support the body naturally throughout pregnancy while decreasing unnecessary interventions and medications. Both the ladies and the fellas can benefit from a pelvic floor therapist if you are experiencing any reproductive, digestive, or urinary issues. A physical therapist is your person if you have had a recent or previous injury that needs rehabilitation. A massage therapist can be healing for anyone with built up tension or stress in their bodies (so…basically everyone, haha).
Grounding (getting your bare feet onto the Earth) and good ole’ sunshine are both excellent ways to help us flourish. The importance of eating a nutritious diet with whole foods, fruits and vegetables cannot be overlooked. Exercise, whether that be walking the dog or a high-intensity workout class will do the body ( and mind) wonders. Therapy or simply talking to a family member/friend who you trust will put your mind and soul at ease, and in turn, your nervous system. Sleep…sleep is so crucial.
Ok, I’ll stop there but as you can see, there are SO many options for you to reduce the stress on your system. Hopefully, by now, you understand a little more about the nervous system, how it relates to chiropractic and why it’s important to take care of it.
For more information on practices to support your nervous system:
Primitive Reflexes
Just like anything else involving our neurology or biology, there is almost never just one singular cause. We are multi-dimensional creatures, so to simply point and blame one factor would be irresponsible. Rather, we look at causes such as nervous system interference, movement (or lack thereof), decreased touch stimuli, poor nutrition, environmental/physical toxins, sympathetic activation, and traumatic birth which are all contributors to improper nervous system development.
By Dr. Kelli
What are Primitive Reflexes?
First and foremost, it is important to understand that there is a hierarchy to our brain development: old brain → new brain. When baby emerges earth-side, they experience all sorts of new stimuli in a different environment from the one they spent 9 months in. In order to acclimate to these new stimuli and environmental changes they adapt primitive reflexes. Thus, at birth we function primarily from our old, primitive, brain centers involving more of the new brain, neocortex, as we grow and develop. As the new brain takes over, the old brain and associated primitive reflexes are no longer needed and should become naturally inhibited. If these reflexes are present beyond 6 to 12 months, it could indicate immaturity of the central nervous system and lead to delayed motor development as well as inhibition of normal sensory-motor development.
Testing for the presence or absence of primitive reflexes is a safe and effective way to assess the development of the nervous system in the pediatric patient. This process ensures that we are appropriately monitoring baby’s development so that they are able to meet his/her milestones and grow up to be the best version of themselves. It is possible that when infant reflexes do not integrate successfully it can lead to developmental delay. This is so important to recognize because children in America are experiencing a HUGE rise in neurodevelopmental issues like ADD, ADHD, ASD, and speech impediments.
Now, hear me out, we are acutely aware of the constant information overload that parents receive about their babies’ development. Everywhere you look there is someone telling you that you need to do or buy something that will help baby reach his/her milestones. It can be overwhelming and exhausting but what I’m discussing here is a little different. I’m talking about getting to a root cause.
Clearing a path for the new brain to function as it was designed to.
What causes retained primitive reflexes?
Just like anything else involving our neurology or biology, there is almost never just one singular cause. We are multi-dimensional creatures, so to simply point and blame one factor would be irresponsible. Rather, we look at causes such as nervous system interference, movement (or lack thereof), decreased touch stimuli, poor nutrition, environmental/physical toxins, sympathetic activation, and traumatic birth which are all contributors to improper nervous system development.
How does this relate to chiropractic?
Contrary to popular belief, chiropractors are nerve doctors, not bone doctors. My goal is to remove interference to the nervous system so that the body is able to function at its highest capacity. If these reflexes are not inhibited at the appropriate stage of development, the nervous system will have a harder time adapting to chiropractic adjustments along with any life stressors that may arise.
What will we do?
The first thing we will discuss in the office is your child, starting from conception through birth and to current. We want to discover all possible factors that could have impeded nervous system development. It’s common for parents to first notice that something is ‘off’ without necessarily knowing what or why. They might have noticed their child is sensitive to certain stimuli or that they just aren’t developing like their peers or siblings.
We will perform a gentle, safe examination to test for reflexes and determine the current state of the nervous system. The responses of retained reflexes can be subtle or very obvious depending on each individual child. We will discuss the findings of the assessment with the parents and work together forming a plan to assist the maturation of the child’s nervous system. The plan will typically involve prescribed exercises or movements that can easily be done at home. When combined with specific chiropractic adjustments, parents will often begin to notice changes within the first few weeks.
You may want to have your child’s nervous system checked if they experience:
Trouble latching/picky eater
Poor head control
Sensitivity to sudden/loud noises
Light sensitivity
Imbalance
Difficulty concentrating
Restless
Weak grip strength
Speech impediments/delays
Hypersensitivity to touch
Bedwetting
Difficult digestion
Toe-walker
Whew! I know that’s a lot to take in, but don’t fret! I have a lot to say about this subject so there is definitely more to come! In the meantime, drop any questions or concerns you have in the comment section!
Read more for why you want to get your kiddo adjusted🡪
5 Reasons to Take Your Baby to a Chiropractor
Why You Should Care about You and Your Child’s Posture
Why Does a Kid Need a Chiropractor?
4 Steps to Building Better Habits
How many times have you sworn to start eating healthy on Monday? How many well-intentioned New Year’s resolutions have fizzled out faster than a $15 dollar bath bomb? How many monthly gym membership donations have you made? Ok…You get it. We all get it. Starting a new habit is hard. Maintaining them is harder. Your brain has worked hard to build those old habits and the brain loves familiarity.
Before we dive into how to successfully start a new habit, we need to understand why your brain builds habits.
By Dr. Kelli
How many times have you sworn to start eating healthy on Monday? How many well-intentioned New Year’s resolutions have fizzled out faster than a $15 dollar bath bomb? How many monthly gym membership donations have you made? Ok…You get it. We all get it. Starting a new habit is hard. Maintaining them is harder. Your brain has worked hard to build those old habits and the brain loves familiarity.
Before we dive into how to successfully start a new habit, we need to understand why your brain builds habits.
When we encounter a new situation in life, the brain will analyze it then make a decision based on that information about how to act and respond. For instance, the first time you were exhausted from work, you got home and learned that binging New Girl on Netflix relaxes you. Your brain just successfully stumbled upon a reward for that situation. Guess what happens next time you get home from work? Brain says Netflix and you head to the couch. As you repeatedly face a problem, your brain will automatically begin the process of solving it. So what does that mean?
Our brains are beautiful and highly intelligent. The conscious mind can only pay attention to one problem at a time (spoiler alert: multi-tasking is not do-able...rather, effective multi-tasking is not do-able). So, once habits are formed the conscious mind pawns tasks off to the unconscious. That is our goal. To create a new pattern that is beneficial to the behavior or lifestyle that we desire.
Change is daunting in any situation but can be even scarier when you don’t have a plan or a guide to navigate the unknown. As outlined in one of my favorite books, Atomic Habits, building new habits can be broken down into four simple steps: cue, craving, response, and reward.
1. Cue is the information that predicts a reward. Your mind searches its environment in search of hints for where the rewards are located. This step is all about noticing the reward. When forming a new habit you can ask yourself, “How can I make it obvious?” It can be helpful to redesign your environment in order to make your cues more obvious. For example, if you want to start a habit of reading more books, place the book on your bed side table. Every night when you go to bed that book will be staring you right in the face. It is now an obvious cue for you to follow.
2. Craving is the motivation behind every habit; This step is about wanting the reward. You can ask yourself, “How can I make it attractive?” A great way to make your new habit more attractive is using temptation bundling. This is when you stack a current habit with a new habit:
After [CURRENT HABIT], I will [NEW HABIT]
After I scroll Facebook in bed, I will read.
3. Response is the actual habit you perform and it depends on motivation, friction and ability. This step delivers reward. You can ask yourself, “How can I make it easy?” However, this is the step that often gets you into trouble. Instead of starting small and easy we go too big, too fast. You just need to do one small thing every day: drink one less coke, eat one less meal at McDonalds, eat one vegetable, do one pushup, read one page, plan tomorrow’s meals, drink one glass of water-whatever easy looks like for you.
Another way to look at it is by using the Two-Minute rule. Start out with a habit that can be done in two minutes. When starting out, two minutes can feel a lot more manageable than 10. It also sets you up for success. You are more likely to follow through with your new habit which gives you a sense of accomplishment and pride.
After I scroll Facebook in bed, I will pick up the book on my bed side table and read for 2 minutes.
4. Reward is the end goal. You might ask yourself, “How can I make it satisfying?”
The first 3 steps of habit forming increase the odds that a behavior will be performed this time but this fourth step increases the odds that the behavior will be repeated next time. Immediate reward is repeated.
If you’re ‘Type-A’ like myself you can check it off of your to-do list, which, let’s be honest, is quite euphoric. Any form of habit tracking can easily be implemented using the habit stacking + habit tracking formula:
After [CURRENT HABIT], I will [TRACK MY HABIT]
After I scroll Facebook in bed, I will pick up the book on my bed side table and read for 2 minutes. When I am finished I will cross it off of my to-do list.
It is crucial to note that if a behavior is insufficient in any of the four stages, it will not become a habit. Forming new habits is a process. You might not get it right on the first try and that’s OK! Don’t fret. Learn from what didn’t work and make small improvements. Healthy habits can change lives. Imagine less stress and more happiness. The journey is worth it. Tiny changes-Big results.
If you want to learn more about Atomic Habits head on over to https://jamesclear.com/
Dr. Kelli
Importance of Self-Care During Postpartum
We often hear about the first three trimesters, but the 4th is just as important and often overlooked. During the first three trimesters pregnant women tend to have a lot of self-care as they go to regular doctors’ appointments, focus on what they eat, rest and in general, society seems to encourage focusing on caring for the mom to be. However, often when women enter the 4th trimester, all the attention is directed towards the baby.
By Martha Franek-Montanez M.A. LPC, NCC
Today’s blog post is going to be a little different because it’s actually from a special guest, Martha Franek-Montanez! I asked Martha if she would provide us some helpful tips for working through postpartum because not only is she a mom, but she’s a licensed professional counselor specializing in infertility, pregnancy, birth trauma and postpartum challenges. I hope you find this helpful and please don’t hesitate to reach out to Martha if you have further questions about anything discussed in this article. - Dr. Nikki
Did you just have your baby? Maybe self-care is the farthest thing from your mind or it’s something you think about often. Self-care is important for anyone to incorporate in their daily lives, whether it is 5 minutes of reading, 30 minutes of exercise or whatever you need it to be. There are no rules for self-care just that it does not cause harm. Self-care is always important, but it is VERY important during the postpartum period. Your body just grew and nurtured a little human for 9 months (miracles of life!) and is now trying to keep up with the demands of caring for a newborn. Having a new baby (no matter how you became a mother), is exhausting mentally and physically. It is a wonderful time as well but the wonderful moments don’t replace the exhaustion you may feel. According to Harvard Health Publishing the period from birth to 12 weeks is called the 4th trimester.
Have you heard of it?
We often hear about the first three trimesters, but the 4th is just as important and often overlooked. During the first three trimesters pregnant women tend to have a lot of self-care as they go to regular doctors’ appointments, focus on what they eat, rest and in general, society seems to encourage focusing on caring for the mom to be. However, often when women enter the 4th trimester, all the attention is directed towards the baby. It is a period of adjustment for your newborn as they are getting used to the world and life outside however it is also a major period of adjustment for you. It is a time you are healing from your birth, your body is regenerating, your hormones are balancing plus you are dealing with all these external demands of the world. I explain all this because I want to highlight just how important it is to take care of yourself. The way you take care of yourself during the 4th trimester can make an impact on your overall wellbeing in the long run.
So, how can we incorporate self-care into our VERY busy postpartum period?
A great way to ensure you will make time for self-care is to plan ahead. If you can plan ahead while pregnant great, if you already had your baby and want to start planning now that is also fantastic. You can create a postpartum plan that consists of having a flexible sleep schedule, plans for meals (and who can cook them), support to help with your newborn, household duties and more. What else do you need to help feel your best self? Some individuals benefit from going to counseling and having that time to process everything that is going on, some attend yoga classes (after getting the ok from your medical provider), and some enjoy the amazing benefits of going to see a chiropractor. Self-care does not have to entail leaving your home, it can be as simple as scheduling a daily moment to sit outside for 5 minutes and drink a cup of your favorite tea or take 10 minutes to meditate or _______ (you fill in the blank). As I wrote earlier, there are no wrong options or a set amount of time!
As a Licensed Professional Counselor specializing in perinatal population, I often encourage everyone to think about self-care. Pregnancy and postpartum can come with many challenges and our society has just recently started to focus on them. Many influential people have shared their stories publicly to normalize that mother/parenthood can be challenging and that is ok! Self-care can help reduce some of those challenges and make them easier to manage. At times self-care alone may not help and it is good to reach out to your medical provider, a licensed therapist or even just a friend/family member to let them know you are struggling, and you need help. You do not have to this alone. Postpartum International Association provides a great resource on symptoms to look out for and how to seek further support.
Last, but definitely not least, throughout this post I have referred mostly to women and mothers, but this information absolutely applies to partners and all primary caregivers. Mothers need time for self-care, but so do partners as they are adjusting to their new “normal”. Providing the opportunity of self-care time for both, can make a significant positive impact on your parenthood journey.
Martha Franek-Montanez M.A. LPC, NCC
Owner of Support Space Therapy & Wellness