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“Freshman 15” Facts and Fiction

“Freshman 15” Facts and Fiction

The “Freshman 15” idea has been around for more than 20 years. It’s the popular notion that students gain about 15 pounds during their freshman year in college as a result of being away from home for the first time without any parental supervision over what (and how much) is eaten.  Intuitively, this seems to make a lot of sense.  The combination of easy access to the college cafeteria, lots of new campus delivery and takeout options and unlimited late-night snacking potential make it more likely that a student’s eating patterns will shift, often resulting in larger portions containing more fat, sugar, and salt. This can be especially true for young people who find themselves in a brand new academic, athletic and social setting filled with excitement and—yes—anxiety.  But how much truth is there—really—in the Freshman 15?

The Freshman 15 By the Numbers

Like many common catchphrases, the Freshman 15 is shorthand for a combination of fact and fiction.  First of all, it IS true that many students gain weight during the first two years at college, and that most of the weight gain tends to occur in the first semester of the freshman year.  BUT the effect is usually closer to the “Freshman 3 to 10” than the “Freshman 15.”  A study conducted by researchers Jay Zagorsky at Ohio State University and Patricia Smith from the University of Michigan, Dearborn took a close look at the numbers.  The investigators analyzed data from 7,418 teenagers who took part in the National Longitudinal Survey of Youth 1997 and were followed up on each year thereafter.  They found that the average amount of weight gain during the freshman year in college was actually 2.5 pounds for women and 3.5 pounds for men.  In addition, 25% of college freshmen actually lost weight during that year.  Only 5% to 10% of freshmen really gained 15 pounds.

It’s Just as Much About Time of Life as it is Environment

Researchers Zagorsky and Smith discovered that young adults gained about a pound and a half per year, whether they were in college or not. This suggests that weight gain may be part of a broader lifestyle shift that comes with new independence.  So what difference does the college environment itself actually make?  According to an Auburn University study, the average student gained 11.7 pounds over the course of four years.  Even with dorm living that allows constant access to snacks, fast food, and the all-you-can-eat college cafeteria, it did not make a large amount of difference in how much weight students gained.  Those who gained the most weight were those who drank large amounts of alcohol.

Zagorsky noted, “College students don’t face an elevated risk of obesity because they gain a large amount of weight during their freshman year.  Instead, they have moderate but steady weight gain throughout early adulthood.  Anyone who gains 1.5 pounds every year will become obese over time, no matter their initial weight.”  This is a very important observation because young adults who gradually put on pounds—whether or not they’re attending college—are establishing a pattern of weight gain that will almost certainly cause health problems if it continues.

What Incoming Freshman Should Know

For those going off to college, the important things to keep in mind in order to avoid gaining weight are basic rules that apply to everyone:

  1. Eat reasonable portions of a variety of whole foods (including lean meat, fish, vegetables, and fruit).
  2. Lay off fast food that is chock full of fat, sugar, and salt.
  3. Avoid snacking between meals (Eat a piece of fruit if you feel hungry.).
  4. If you must drink alcohol, drink it only in moderation.
  5. Make it a point to exercise regularly.

By keeping this handful of healthy eating and exercise principles in mind, freshmen can get a positive start on their college years and create lifestyle habits that will serve them well throughout their lifetimes.

How Do the Microbes in Your Digestive Tract Affect Your Health?

How Do the Microbes in Your Digestive Tract Affect Your Health?

Our bodies are filled with microbes, including bacteria, fungi and viruses. The complete collection of microbes in our body is called our “microbiome”. It is unique to us and is believed to affect our health in many different ways.

In our intestines, the most abundant microbe is bacteria. There is currently great scientific interest in whether these bacteria might somehow play a role in either causing disease or preventing it. Michael Snyder, PhD, Director of Stanford University’s Center for Genomics and Personalized Medicine says, “There’s a good chance your microbiome is associated with every disease you can think of. And the area where bacteria have a huge impact is your gut.”

The Role of Gut Bacteria

Gut bacteria are absolutely essential to our lives and our health. Gut bacteria help us digest our food, make vitamins and signal immune responses. Scientists have discovered that everyone’s collection of gut bacteria is unique, and those with diseases often have a different amount or combination of gut bacteria than people without those diseases. The goal of current research is to discover what mix of bacteria healthy people have versus the mix that people with disease have, and to find ways to improve the mix for better health. In this way, doctors might also be able to detect certain diseases earlier, leading to more effective treatment.

Which Diseases May Be Linked to Gut Bacteria?

Scientists are still exploring this question, but studies have shown an association between gut bacteria and obesity, Chron’s disease, colon cancer, ulcerative colitis, and diabetes. One recent study showed that people with more of a certain inflammatory bacteria in their gut and fewer of another kind of beneficial bacteria are more likely to have rheumatoid arthritis.

Interestingly, gut bacteria may even be connected with cognitive and psychological disorders such as depression, ADD, anxiety, autism, OCD and Alzheimer’s disease. This connection may be due to the gut microbes’ ability to create molecules that impact brain function.

How Can We Improve Our Mix of Gut Bacteria to Achieve Better Health?

Rigorous research into the human microbiome is still in its infancy. However, it is safe to say that not all types and combinations of intestinal bacteria are created equal when it comes to their effect on our broader health. There is also some evidence that we may be able to influence the mix of microbes in our gut through our food choices.  Just to be clear—this is NOT to say that changing any one particular aspect of your diet—substituting one sort of food for another, for instance—will result in a cure for any particular disease. However, do we know enough about a healthy overall diet and its impact on our body’s function and well-being to be able to recommend lowering sugar intake (sugar, bread, pasta, potatoes) and increasing fruits, vegetables, lean meats and healthy fats (olive oil, avocados, etc.). These changes contribute to a healthier nutritional profile, which clearly leads to better overall health and weight maintenance.

Some nutritional experts also recommend eating fermented foods containing live active cultures (such as yogurt, kimchee, kefir, miso, kombucha and sauerkraut) or taking probiotic supplements to support the colonies of “good” bacteria that live inside your gut. If you do choose to take probiotic supplements, there are a few things you should keep in mind:

  • The probiotic supplement you choose must contain the right strains of bacteria to promote good health.
  • The probiotic supplement must be of a good quality so that the bacteria strains they contain are active when you take them.
  • Your digestive system is a very hostile environment. For probiotic supplements to do any good, enough of the good bacteria in them must be able to reach your intestines alive.

Nutrition can be a very complex subject, and our understanding of it is constantly evolving based on scientific research and clinical experience. If you’re interested in learning more about nutrition and health, please call us at Oblander Chiropractic at 406-652-3553 or visit our office!

 

 

Can Chiropractic Adjustments Reduce or Reverse Autism?

Can Chiropractic Adjustments Reduce or Reverse Autism?

Today, we want to share an interesting article from Natural News. Chiropractic adjustments can facilitate amazing healing! We have been blessed to see it! While we cannot claim that chiropractic adjustments can cure or alleviate every condition, we hope this article will give our readers a sense of its potential! It is truly incredible what chiropractic adjustments can do!

Chiropractic adjustments shown to reverse autism in three-year old girl

(NaturalNews) A recent case study reported in the Annals of Vertebral Subluxation Research suggests that chiropractic adjustments can help reverse and prevent autism and issues related to the autism spectrum. The patient was an adopted three-year-old girl who was born at 28 weeks weighing 2 pounds, 5 ounces by a woman who had a history of prior drug abuse. After two years of abnormal behavior and receiving multiple “autism” diagnoses from medical doctors, her parents decided to take her in for a thorough developmental evaluation. Five critical items were failed: social/emotional, communication, cognitive, adaptive/self-help and sensory.

Little girl’s life changed by chiropractic

The child’s parents brought her to a local chiropractor, presenting with a cocktail of horrible symptoms including common neurological autism manifestations, unrelenting headaches, acid reflux, vomiting, sleeplessness and seizures. Subluxation-based specific chiropractic care was performed on the patient, which resulted in complete resolution of her headaches, acid reflux, vomiting and sleeplessness within one month. Significant improvements in autism-related issues were also noted, including calm behavior, increased eye contact, happier demeanor, improved attitude, increased focus and attention, and an initiation to sound out words. The study reports that the girl continues to progress as evidenced by a significantly increased vocabulary, continued improvement in attention and focus, and complete lack of epileptic episodes.

According to her mother, the patient from this case study has been “off all of her medications, she’s making improvements with her occupational therapists, speech therapists, even her pre-school teachers are noticing a big difference. I’m getting my little girl back – look, she’s making eye contact with me, and even starting to say a few words! She’ll use her hands to do the motions to the Itsy Bitsy Spider song!” Her mother cannot stress enough the impact that chiropractic care has had on her daughter.

Natural health experts speak out

According to Dr. Matthew McCoy, a chiropractor, public health researcher and editor of the journal that published the study, “If you damage or compress or otherwise interfere with the neurological structures in the spine this can have far reaching implications on the functioning of the body. Through research reports like this we are finding that correcting the misalignments or abnormal motion associated with these spinal problems reduces the nerve interference and people experience improvement.”

The authors of the study stated, “We believe that working together, chiropractors, MDs, occupational therapists, and other health care provides will see results by managing the root cause(s) and not just the various symptoms presented by ASD children.”

Vertebral subluxation

“Finding the cause of autism, and not simply masking the symptoms, is the most effective way of managing the disease,” one author of the study says. One such risk is thought to be spinal misalignments and/or abnormal motion of the spine, termed “vertebral subluxations” by chiropractors, which result in structural and neurological interference to the spine and nervous system. It is this interference that may cause a cascade of neuroendocrine events that lead to abnormal cholesterol metabolism. The theory is that, once those spinal distortions are corrected, the body is better able to balance its physiology.

Not surprisingly, other researchers have found similar results in regard to diseases in the autism spectrum being managed by chiropractic adjustments, and this case is one of several emerging studies describing this phenomena.

The authors call for further study in a controlled environment.

Sources:

Amalu WC. Autism, asthma, irritable bowel syndrome, strabismus and illness susceptibility: a case study in chiropractic management. Todays Chiropr 1998;27(5):32-47.

Marini NSC, Marini SC. Improvement in autism in a child coupled with reduction in vertebral subluxations; a case study and selective review of the literature: case report; review. J Pediatr Matern & Fam Health Chiropr 2010; 3:107-115.

Cleave J, Alcantara J, Holt K. Improvement in autistic behaviors following chiropractic care: a case series. J Pediatr Matern & Fam Health Chiropr 2011; 4:12-13.

Hoffman N, Russel D. Improvement in a 3 1/2-year-old autistic child following chiropractic intervention to reduce vertebral subluxation. J Vert Sublux Res 2008; 7:1-4.

Cohn A. Improvement in autism spectrum disorder following vertebral subluxation reduction: a case study. J Pediatr Matern & Fam Health 2011; 4:87-91.

http://science.naturalnews.com

http://science.naturalnews.com

About the author:
Eric L. Zielinski, DC (c), MPH (c) has devoted his life to natural health and wellness for over a decade. Inspired by the timeless principles in the Bible, Eric’s mission is to seek out ways to provide people with simple, evidenced-based tools that they need to achieve the Abundant Life. Formally trained as a chiropractor, Eric’s primary approach is to serve his patients and clients through natural health care, nutrition counseling, spiritual mentorship, and empowering life strategies!

The Key to More Independence in Your Senior Years? Start Walking Now!

The Key to More Independence in Your Senior Years? Start Walking Now!

Will you be able to maintain your independence as you reach your golden years? Recent research indicates that the answer to that question may actually depend on how you answer another question: “Can you comfortably walk a quarter of a mile?”

If your answer is “No” you’re not alone. 24 million older Americans have trouble walking that far, and 13 million more can’t walk a quarter-mile at all. According to a new article published in the Journal of the American Medical Association (JAMA), this puts these people at a huge risk of becoming disabled and losing their independence.

In recent years, inactivity (leading a sedentary lifestyle) has been found to be a major risk factor for serious conditions like cancer, heart disease, diabetes, and stroke. In fact, the U.S. Centers for Disease Control and Prevention released a report suggesting that inactivity is now killing more people every year than smoking. Inactivity is an even larger problem for older people because without exercise they begin to lose muscle mass and their sense of balance deteriorates more quickly. This puts them at increased risk of injury from falls—the leading injury-related cause of death among seniors.

In the JAMA study, researchers in eight states worked with people in their 70s and 80s who reported that they had developed a sedentary, inactive lifestyle. At the beginning of the study, these people were (on average) active less than 20 minutes a week. As a result, they were considered at high risk of becoming disabled due to lack of strength in their legs.

The study participants met twice a week to perform simple exercises to strengthen their legs and walk in a group, and were also asked to walk more at home. The goal for all participants was to engage in 150 minutes of activity each week and to become fit enough to walk a quarter of a mile without any outside assistance (other than using a cane). Interestingly, the quarter-mile distance wasn’t chosen by researchers at random. Rather, this distance is significant because city planners use it as a “livability” reference point. A city is considered “livable” if all the goods and services you need for day-to-day life are attainable within a quarter-mile of the closest public transportation stop. This means that if you can’t easily walk a quarter-mile, you may have effectively lost your ability to lead an independent life.

At the end of the 2.6-year JAMA study, all participants were able to comfortably walk that distance, and all felt that their general health and mobility had improved. Even more important, a significantly smaller percentage of them had become temporarily or permanently disabled, compared to people of the same age who had maintained a sedentary lifestyle.

The clear message from this study is that you can (quite literally) take steps TODAY to improve your own odds of staying healthy, happy, and independent in the future. Developing a new walking habit is a great way to ensure that you’re getting enough exercise while maintaining your mobility. Plus, it doesn’t cost anything and it doesn’t require any equipment more elaborate than a comfortable pair of shoes. And—maybe best of all—walking is an activity that you can do either socially as part of a group or on your own. Many local communities around the country even have seniors clubs that organize walks on a regular basis.

The key to aging well is to stay healthy, stay active and stay engaged. Building good habits now can make all the difference years from now. If you’d like to learn more about how you can keep your musculoskeletal system in good working order, just call or visit our office at Oblander Chiropractic today! Our phone number is 406-652-3553.

Why Do Schools Perform Spinal Screenings?

Why Do Schools Perform Spinal Screenings?

girl-studying

Many schoolchildren around the country are required to undergo spinal screenings at school when they enter certain grades. Some states require a simple manual spinal screening, while others do the screening alongside a mandatory BMI assessment and checks for chronic health conditions. In many states, spinal periodic screenings are offered on a voluntary basis, and local school districts (as well as local health departments) are encouraged to conduct them as a complement to screenings done by chiropractic physicians and other private healthcare providers. 

Why exactly do schools provide spinal screenings? The answer is pretty simple. While each of the 50 states has its own standards for when and how screenings are performed, as well as who should perform them, they all share the same basic goal: detecting early signs of scoliosis. 

Scoliosis a condition that involves an abnormal lateral curvature of the spine—either to the left or to the right—when viewed from the front or back. The curvature can occur in any part of the back (though some areas are more common than others) and can vary in degree from slight or moderate to severe. Scoliosis is just one of many conditions that can affect the spine, compromising its ability to support the body’s frame correctly and potentially causing reduced strength and range of motion. If left untreated, it can result in deformity and serious damage to major musculoskeletal structures and internal organs. 

Before regular screenings were implemented and information on scoliosis and other spinal curvature disorders was widely disseminated, these conditions often went undetected or were already severe when diagnosed. As a result, many children never received treatment at a time in their development when it could have made a significant difference to their health and quality of life. 

According to the Standards for Scoliosis in California Public Schools, published by the California Department of Education-Sacramento, signs of scoliosis appear “in about 10% of the population although only about 2% develop a condition which would need medical treatment. Girls necessitate treatment about 8 times more often than boys. A front to back curvature (kyphosis) is not as prevalent as scoliosis, but it affects boys slightly more often than girls. It is most important to detect the condition as early as possible so that treatment can be provided. Without treatment, undetected scoliosis can get worse rapidly during the growth years and result in physical deformity, limitation of physical activity and other more serious complications.” 

Common symptoms of spinal curvature include a bump over the shoulder blade, one shoulder or hip higher than the other, unequal distance between the arms and body, and clothes that don’t seem to fit properly. These signs often go unnoticed—and they are easily confused with poor posture. 

The first, subtle signs of curvature frequently start to emerge in early adolescence. However, they regularly go overlooked. In children and teenagers who are otherwise healthy, an abnormal curvature nearly always progresses without discomfort. And since adolescents are very often shy about their bodies, they tend not to see primary care physicians on a regular basis. Thus, a young person (and his or her parents) may have no idea that something is wrong. This is one reason that The American Academy of Pediatrics recommends spinal screening as part of a preventive health visit at 12, 14, and 16 years of age. 

 

It is important to understand that early signs of an abnormal curvature don’t necessarily mean that the curvature will persist or become more severe. Early diagnosis is complicated by the fact that it’s generally impossible to distinguish which slight curves are likely to develop into a serious deformity and which are not. This is why early detection is so important. In many cases, all that is necessary is close observation of the child’s growth and possibly special exercises for flexibility. If the curve does start to develop (most often during the youngster’s time of rapid growth), further progression of the curve can often be halted by wearing a back brace—but only if it is worn before bone growth is complete. 

 

If scoliosis becomes severe, spinal surgery may become necessary. In recent years, school-based spinal screening programs have provided the opportunity for early detection, regular monitoring, and reduction in the need for potentially risky and expensive procedures. 

 

Regular preventive healthcare is important for everyone, but it’s particularly important for children, whose bodies are developing in so many important ways. While periodic spinal screenings should be a part of this preventive care, they are not typically included in checkups or wellness visits. Remember that chiropractic physicians are specially trained to diagnose and treat structural conditions that affect the musculoskeletal and nervous systems, including scoliosis. We encourage parents to take a proactive approach to their children’s spinal health. If you have a teenager at home, please consider making an appointment for a spinal screening. Just call or visit our office to learn more! 

 

Chiropractic Patients Less Likely to Suffer Drug Reactions

Chiropractic Patients Less Likely to Suffer Drug Reactions

Most people experience back pain, and many of these patients use drugs for pain relief. A 2014 study1 found that of older adults with chronic back pain, 72% of them were using some kind of analgesic to help cope with the pain. Another study2 found that 32% of back pain patients in their analysis were using prescribed opiates for relief.

It’s unfortunate that so many patients depend on drugs for musculoskeletal aches and pains, especially when chiropractic is an effective and safe way to not only relieve pain but also prevent future pain episodes.

Now a new study3 shows that chiropractic also is linked to a lower risk of adverse drug reactions in patients with back pain. In this study, the authors looked at the medical records of over 19,000 adults in New Hampshire who had at least two doctor visits for back pain. 9.810 of these patients used chiropractic care; 9,343 patients used regular medical care. The researchers analyzed the number of adverse drug effects (ADEs) experienced by the two groups.

The authors found:

  • Younger patients were more likely to use chiropractic care.
  • Non-chiropractic patients tended to have more health problems, in general, when compared to those who used chiropractic.
  • Chiropractic patients experienced 51% fewer adverse drug reactions (.4% vs .9%) compared to medical patients.
  • 15 non-chiropractic patients were diagnosed with drug withdrawal, while zero chiropractic patients had drug withdrawal.

This study had some limitations, as the study data didn’t include details about the types of drugs the patients were using or how frequently they were using medications. But the authors conclude that the “utilization of chiropractic care may be associated with reduced risk of ADEs; however, no causal relationship has been established.”

Another study by the same group of researchers found that chiropractic patients were 55% less likely to be prescribed opiates for their pain and had lower health care bills.

With the opiate epidemic in the US, it’s critical that we find non-opiate approaches to back pain treatment. Chiropractic is about restoring health without the use of drugs. By helping the body heal naturally, chiropractic can help you stay well and help you avoid unnecessary adverse drug reactions, too!

  1. Enthoven WT, Scheele J, Bierma-Zeinstra SM, Bueving HJ, Bohnen AM, Peul WC, van Tulder MW, Berger MY, Koes BW, Luijsterburg PA. Analgesic use in older adults with back pain: the BACE study. Pain Medicine 2014 Oct;15(10):1704-14. Doi: 10.1111/pme.12515.
  2. Ashworth J, Green DJ, Dunn KM, Jordan KP. Opioid use among low back pain patients in primary care: Is opioid prescription associated with disability at 6-month follow-up? Pain. 2013 Jul;154(7):1038-44. doi: 10.1016/j.pain.2013.03.011.
  3. Whedon JM, Toler AWJ, Goehl JM, Kazal LA. Association Between Utilization of Chiropractic Services for Treatment of Low Back Pain and Risk of Adverse Drug Events. Journal of Manipulative & Physiological Therapeutics 2018 May 26. pii: S0161-4754(17)30136-7. doi: 10.1016/j.jmpt.2018.01.004.

Today’s article was written by Michael Melton and is shared from the following website:https://www.chironexus.net/2018/06/chiropractic-patients-less-likely-to-suffer-drug-reactions/

 

Whiplash Symptoms and Associated Disorders

Whiplash Symptoms and Associated Disorders

For some people, whiplash symptoms can be so minor that they go away within a couple days. For others, the symptoms can become varied and chronic, ranging from severe pain to cognitive and emotional problems.

Whiplash symptoms might manifest immediately following the acceleration-deceleration accident, or they can take a few hours or days to appear. Oftentimes the exact underlying cause remains unknown for some whiplash symptoms despite today’s best diagnostic techniques. Due to the potentially high number and varied complexity of whiplash symptoms, they are sometimes collectively referred to as whiplash-associated disorders.

Common Whiplash Symptoms

Some of the most common symptoms of whiplash include:

    • Neck pain. The pain could range anywhere from mild to severe. It might be located in one spot or general area, or it could also radiate down the shoulder into the arm and/or hand. Typically, neck pain from whiplash is caused by ligament sprains or muscle strains, but it can also be caused by injuries to discs, nerves, joints, and/or bones.
    • Neck stiffness or reduced range of motion. Reduced neck mobility could be from pain, tightening of a muscle, or a mechanical problem, such as with a joint.
    • Headache. A neck muscle tightening, or a nerve or joint of the cervical spine becoming irritated could cause headaches.
    • Neck instability. This whiplash symptom commonly results from stretched or torn soft tissues, such as ligaments. Although, it could also be caused by a fracture.
    • Shoulder and/or upper back pain. If the neck’s soft tissues, such as muscles or ligaments, are torn or strained during whiplash, then sometimes that pain can also be referred to other soft tissues in the upper back and shoulders.
    • Radiating tingling, weakness, or numbness. Sometimes whiplash can cause one of the neck’s spinal nerve roots to become compressed or inflamed, which can lead to cervical radiculopathy symptoms of tingling, weakness, and/or numbness radiating down the shoulder, arm, hand, and/or fingers. Typically, cervical radiculopathy is only felt on one side of the body, but in rare cases, it can be felt on both sides if more than one nerve root is affected.

Anywhere from just one whiplash symptom all the way up to numerous symptoms can present at once. Symptoms can also come and go at various times.

Other Whiplash Symptoms and Associated Disorders

Other whiplash-associated disorders can include:

    • Dizziness. Whiplash-related dizziness could be from neck instability or even a concussion (mild traumatic brain injury).
    • Vision problems. Blurry vision or other visual deficits could result from any number of causes, including concussion or damage to a nerve. A vision problem could also contribute to dizziness.
    • Emotional changes. A person might become more irritable, anxious, or even depressed. It can be hard to know if these changes are due to a concussion, post-traumatic stress syndrome, pain from the neck injury, or stress from the accident’s aftermath which could include litigation, financial worries, and/or the involvement of loved ones who were also injured.
    • Ringing in ears. Also called tinnitus, this ringing or buzzing in one or both ears can range from intermittent and minor to constant and highly distracting. Any number of problems from whiplash could lead to tinnitus, such as an injury to the part of the brain that controls hearing, nerve or vascular damage, jaw injury, or even stress.
    • Trouble getting good sleep. A person might find it difficult to fall asleep or stay asleep. These problems with sleeping well and waking refreshed could be due to various whiplash-related factors, such as pain, stress, or concussion.
  • Fatigue. Lack of energy could be related to difficulty sleeping, depression, stress, pain, concussion, or various other causes.
  • Memory and/or concentration problems. It’s possible for someone to develop cognitive symptoms after a whiplash injury. These troubles could involve difficulty with memory or thinking. Sometimes these symptoms start shortly after the injury, or they might not show up until hours or days later. Cognitive problems could be from a brain injury, or perhaps they could be related to various types of stress.
  • Challenges with chewing, swallowing, or speaking. Sometimes trauma to muscles around the jaw can cause chewing or yawning to be painful.
  • Difficulty swallowing. Injury to the larynx or esophagus could make swallowing painful or more difficult.

This article was written by Zinovy Meyler, DO and is shared from the following website: https://www.spine-health.com/conditions/neck-pain/whiplash-symptoms-and-associated-disorders

Spinal Health During Pregnancy: What Mothers-to-Be Should Know

Spinal Health During Pregnancy: What Mothers-to-Be Should Know

It’s no secret that having a child (especially for the first time) means big changes in the lives of the new parents. But even before the baby arrives, big changes are already underway in the pregnant mother’s body—changes that usually make it possible for her to carry her developing child for nine months and to give birth safely when the time comes.

As a woman’s pregnancy progresses, the combined effects of these physical changes become clearer. Some may simply be awkward, inconvenient or uncomfortable while others can be very painful and even debilitating.

Since no two women experience pregnancy in quite the same way (and no two pregnancies are exactly alike), it’s impossible to create a comprehensive, one-size-fits-all guidebook. However, it is possible to describe in more general terms many of the physical changes that occur and to recommend ways that expectant mothers can help protect their health and maintain their quality of life. The remainder of this article will highlight some issues related specifically to spinal health during pregnancy and offer some useful suggestions.

Pregnancy is hard on a woman’s entire musculoskeletal system, but it’s particularly hard on her back. This is because of a combination of changes that adds to the stress placed on her muscles, bones, and joints while at the same time changing her posture and making her less stable on her feet.

  • WEIGHT GAIN is one of the most obvious changes associated with pregnancy. While the amount of weight a woman actually gains can vary substantially, a woman with a normal BMI prior to becoming pregnant can expect to be carrying 25 to 35 additional pounds by the time she gives birth. This means that a typical woman (her average weight in the U.S. is 156 pounds) will be about 20% heavier when she delivers her child. That’s 20% more weight for her back to support.
  • POSTURE also changes significantly as a woman’s pregnancy progresses. So not only is she carrying more weight over time, she’s also carrying it differently as her center of gravity moves forward. This shift places additional strain on the muscles and connective tissues of the woman’s lower back.
  • PELVIC STRESS increases along with the baby’s weight throughout a woman’s pregnancy and often becomes more intense during the third trimester as the baby drops in anticipation of labor. This can trigger sensations ranging from general heaviness and pressure to debilitating pain. It can also result in additional postural changes and reduced activity.
  • HORMONES that are released during pregnancy (including one appropriately called “relaxin”) make cartilage, ligaments and other soft tissues more flexible in preparation for childbirth. While this additional flexibility is critical when the big day comes, it can affect a woman’s stability when standing or walking and can also cause her joints—including those in her back—to feel “loose” or “wobbly”.

If you’re pregnant and experiencing pain in your back or pelvis, you should know that you’re far from alone. Between 57% and 69% of women complain of lower back pain during pregnancy and roughly 80% report pelvic pain of some sort. However, you should also know that there are some things you can do. Maintaining a healthy weight, paying attention to your posture and staying active can all contribute to a healthy, more comfortable pregnancy and an easier delivery. Consult your healthcare provider to find out which types of exercises might be most helpful to you in maintaining your strength and mobility at each stage of your pregnancy. A growing number of health clubs offer low-impact yoga and in-pool fitness programs designed especially for expectant mothers.

Managing the discomfort and aches and pains of pregnancy is important. However, many women (and too many healthcare providers) assume that these things are just part of the experience. Perhaps that’s why only about 32% of women report these types of symptoms to their primary doctor and only about 25% of primary doctors recommend seeking treatment for the pain.

The good news is that larger numbers of healthcare professionals are starting to recognize the value of chiropractic care and massage therapy in addressing pregnancy-related symptoms both before and after childbirth. Chiropractic treatments can be particularly effective for pregnancy-related back pain, with the majority of women reporting immediate relief or relief after just a few visits. In a small study of 17 women:

  • Sixteen of 17 (94%) saw clinically important improvements in low back pain with chiropractic care.
  • The average pain rating went down from 5.9 to 1.5 (on a scale of 0 to 10).
  • It took an average of 1.8 visits and 4.5 days to get clinically significant relief.