Pregnancy can have a profound effect on a woman’s body. The body changes due to the added weight of a child; which can induce back pain, loose ligaments and a poor center of gravity. Chiropractic care and comfortable, supportive footwear can benefit women in all stages of maternity.

According to the American Chiropractic Association, “During pregnancy, a woman’s center of gravity almost immediately begins to shift forward to the front of her pelvis…. As the baby grows in size, the woman’s weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well.

During pregnancy, misalignment of the spine and pelvis are common changes that women may experience. This will put stress on the lower back and midsection. Chiropractic manipulation to these areas of the body can help reduce discomfort and prepare women for childbirth. For mothers that are wary about consuming temporary pain-relievers during pregnancy, chiropractic adjustments can provide a solution.

As the baby grows inside the mother’s belly, more weight is added to her body, meaning more pressure on her feet. As a result, the medial longitudinal arches will drop, making the feet look bigger. Dropped or flat arches can be detrimental for other parts of the body. The knees, low back, and spine can become misaligned, inducing stress to these parts of the body.

Aside from receiving routine adjustments, pregnant women with fallen arches can help relieve pain by wearing comfortable and supportive shoes. Tennis shoes with a high medial arch support that can absorb shock help alleviate pain for pregnant women.

High heels are not recommended for pregnant women, as the potential for injury can be heightened when their center of gravity is off balance. According to a BBC News Health article, “High heels alter your posture, shorten your calf muscles and place increased pressure on your back and knees. In pregnancy this places extra pressure on your joints when they are already under strain – which can result in a host of foot, leg and back problems and could increase the likelihood of falls.”

High heels and ill-fitted shoes add stress to the body and disrupt the normal gait pattern even for women who are not pregnant. These types of shoes should be worn in moderation to avoid injury. Having a pair of comfortable shoes handy to slip into can prevent a night out from ending early.

Ill fitted shoes can have a harmful effect on women’s feet. According to Larry Keller, “Nine times more women develop problems from improperly fitting shoes than men, and nine out of 10 women wear shoes too small for their feet.”  Shoes that are too small can be rough on pressure points in the feet, creating calluses or painful bunions. Tight shoes disturb the gait pattern and can have a formidable effect on joints throughout the body.

Properly fitted shoes should leave space (around ½ inch) for the toes to have wiggle room. Women should shop for shoes during the afternoon, as the feet naturally expand during the day. Above all, shoes should be comfortable and supportive.

A chiropractor’s systematic approach and expertise of spinal manipulations provide an option for pain relief. This is especially beneficial for pregnant women seeking pain relief without risking harm to their baby.

Routinely visiting a chiropractor and making simple lifestyle adjustments can help relive pain from pregnancy. It can also help alleviate stress from everyday life. This could be as simple as opting for more supportive footwear. On your next visit with your chiropractor, ask how you can make changes to start living a more stress-free life!

1 American Chiropractic Association. (2011). Chiropractic Advice for Moms-to-Be. http://www.acatoday.org/content_css.cfm?CID=85

2 BBC News Health. (2010). Stiletto warning for pregnant women. http://www.bbc.co.uk/news/10309086

3 Keller, Larry. (2011). How to Stop Tight Shoes From Hurting. http://www.ehow.com/how_7718116_stop-tight-shoes-hurting.html

Benefits

You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment.

A sedentary lifestyle has debilitating influence on people’s health as they age. Exercise is imperative or as the old saying goes: “if you don’t use it, you lose it!” Walking accomplishes all of the following and more:

• Improves cardiovascular endurance
• Tones muscles of the lower body
• Burns calories:  about 80 if walking 2 miles per hour, and about 107 if walking 4 1/2 miles per hour
• Reduces risk of heart disease

Shoes

The first item of business when beginning your walking program is to select the right pair of shoes. I recommend the following tips: Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Avoid high-top shoes that often cover the entire ankle, limiting your foot’s ability to move freely and naturally. Opt instead for shoes that offer your ankle a fuller range of motion. Select shoes with plenty of cushioning in the soles to absorb the impact of your walking. If you suffer from excessive pronation, fallen arches or other biomechanical problems with your feet, consider getting custom-made orthotic supports. Pregnancy can make the arches stretch and drop more from the effects of the hormone Relaxin, as well as from the weight gain and altered biomechanics (the classic ‘pregnancy waddle’) so it is extra important to ensure you are wearing proper, supportive footware when you are exercising while pregnant.

Getting Started

Walking just 12 minutes every other day can offer important health benefits. Walking 20 minutes every other day is even better. In order to increase your longevity, try to eventually work up to 30 minutes, five days per week. The following tips should help you get started safely and smoothly:

• Move your arms freely, in coordination with the opposite leg.
• Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
• Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen. If you do carry weights while walking, be sure that they are light enough that they do not interfere with the “rhythm” of your arms and legs; in order to counterbalance the body, when your right arm moves forward, the left leg should be moving forward, etc.
• Expect a little soreness in the thighs and calves for the first week or two. If you experience more than minor soreness, check with your Doctor of Chiropractic.
• Walk briskly, with “purpose.” Simply “sauntering,” while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Keep in mind that, if you have not previously been physically active, you should consult your doctor before beginning a new exercise program. Begin slowly with a walk of perhaps half of a mile at a pace that does not cause discomfort. Continue this for about two weeks, then start to increase the pace and length of time walking. Eventually – depending on your age – you can build your “target” heart rate/pulse to either 120 beats per minute or, if younger, as many as 140 beats per minute. For the average adult, a heart rate of 120 beats per minute would require walking at about 2 miles per hour, while a heart rate of 140 beats per minute would require a pace of 4 ½ miles per hour. Click here for more pregnancy exercise tips.

Surfaces

Some walking surfaces are better than others on your musculoskeletal system. Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.

Grass is another good surface, but watch out for hidden dips or holes in the ground. Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

Strollers

Strollers are great for giving your back a break from carrying your little one – when you use them properly. As you walk behind the stroller, your elbows should be slightly bent, back straight. Imagine a fishing line pulling you up from your sternal notch (the bump on the upper part of your breastbone). This will make your chest come up and your shoulders come down with your chin tucked in. Ideally, your stroller should have adjustable handles so that you, your spouse and other caregivers can easily raise or lower the handles to waist level – the optimal position for ergonomic ease. In case you’ve inherited a stroller with fixed handles that are too low for your comfort, check your favourite baby supply store for handle extenders.

Now that you’ve nailed the stroller walk, don’t blow it by bending over to transfer baby in and out. Instead of hunching your back, kneel on one knee to get down to baby’s level, and then straighten your legs to stand up. When you need to free up your arms, front carriers or slings come in handy. As with everything else, just be sure not to overdo as this can cause neck and shoulder strain.

Hydration

Drink 8-10 eight-ounce glasses of water a day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. (Coffee, tea, soft drinks and alcohol are diuretics (dehydrators) – don’t substitute them for water,  especially when you are pregnant). If you perspire during walking, you may need to drink even more.

Pain and Injury

While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. Injuries of this nature are not regional, or isolated, but often systemic. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, low back, or elsewhere. If you suffer from pain beyond typical muscle soreness, your Doctor of Chiropractic can diagnose and treat your pain or injury and get you back into the swing of your walking routine.

Your Doctor of Chiropractic can also help customize a wellness program that is right for you and has the expertise to help keep you in the mainstream of life.