Monthly Archives: May 2023

How To Combat Lower Back Pain — Pregnancy Pain Relief Techniques

Hey, I’m Dr. Gregg, with Align Wellness Center, here in Northbrook, Illinois. And if you, or someone you know is pregnant right now, they’re going to want to check out this video. You know, one of the most common problems that moms to be wind up having during their pregnancy is that they wind up experiencing lower back or neck pain. Now when you’re pregnant, one of the biggest things that becomes difficult is managing medications and or drugs when you’re going through the entire process.

Parents and moms want to be as healthy as they can be, and as natural as they can be, so that their developing baby can be as healthy as they can be as well. Now, according to the American Pregnancy Association, there are about five things that pregnant moms-to-be have had major issues with, that they can solve naturally by meeting with and getting under chiropractic care.

One of the most common ones that we wind up helping out with is lower back pain. Lower back pain winds up affecting about 50% of moms-to-be. And the reason that it winds up affecting them is when we look at the spine developing, is that as a woman becomes pregnant, their body composition changes.

Their stomach and abdomen winds up becoming larger. And the lower back winds up changing the position that it’s in, and the structure that it’s in, so it becomes stressed and strained underneath the change of physical positioning and posture. When a chiropractor works with a pregnant mom-to-be, we wind up looking to understand where are their misalignments, and where is motion improper within the spine, particularly the lower back and the pelvis, to help restore proper motion.

How To Combat Lower Back Pain — Pregnancy Pain Relief Techniques

Now this has been shown to help moms-to-be with reducing the level of pain that they experience during their pregnancy. Also, according to the American Pregnancy Association, they’ve found that chiropractic care can also help in reducing the length of time that a labor winds up being.

What an amazing thing to wind up doing. Helping a labor to be quicker can wind up making it easier on mom, easier on baby, and make it be healthier, and the need for less interventions. Additionally, they said that chiropractic care can wind up helping with reducing nausea, from morning sickness that moms wind up experiencing, as well as helping for them to maintain their flexibility. Now, I’m Dr. Gregg Gerstin, and we’ve worked with many moms-to-be in helping them to keep as healthy as they can be and as active as they can be during their entire pregnancy.

If you or someone you know is pegnant, and maybe having problems with lower back pain, or difficulty with getting through their pregnancy, please share this video with them, so they can understand that there’s a safe and natural method for them to get relief, and to help their baby stay healthy, and that they don’t need to rely on medications or drugs during their pregnancy, that can wind up affecting their developing baby.

Once again, I’m Dr. Gregg Gerstin with Align Wellness Center and I want to thank you, for letting me be a part of your health. (upbeat music).

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Back Pain Relief Exercises & Stretches – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today I’m going to show you some stretches and exercises to relieve back pain. Let’s get started. So these stretches and exercises are just for general back pain. If you’ve got some soreness in your back or it’s aching a little bit, maybe you pulled a muscle, but not a specific diagnosis. This is just the the common aches and pains that you might have.

So let’s start off on your back. Prop up your knees and you’re going to start off with a pelvic tilt. So a pelvic tilt is just kind of how it sounds, you’re taking your pelvis and tilting it back or rotating it back. So you’re flattening out your back. Imagine that your hands are in that curve, or you can actually put them there, and then you’re pushing down into your hands trying to push them into the floor.

So it’s just that rotation or that tilt of your pelvis. So when you tilt back, you’re going to hold it about three to five seconds and then relax.

To start off with, doing about 10 of those or just holding it keeping those muscles those core muscles nice and tight and relaxing. After you do those, then you’re going to go into a bridge, just to really get that back loosened up, get those tight muscles out of there. So with the bridge, you’re just going to lift your hips up until about a straight line and then slowly come back down one segment at a time.

So you’re not just popping back down, you’re going nice and controlled. So slow controlled movement, again just start off with about 10 of these and then you can work your way up to more. But this is really just get everything loosened up, getting that tightness and soreness out of there, just helping the healing process to relieve the pain. Now you’re going to do a knee to chest stretch. So just take one knee, I like going underneath because if you happen to have any problems going on top that’s a lot of pressure on there, so just grab underneath and pull your knee up towards your chest as far as you comfortably can and hold that for about 30 seconds.

So you’re pulling it, you’re not actually actively moving it up, so just hold that stretch 30 seconds then come back down. Alternate the other side, hold that for 30 seconds as well, and then you’re going to do three on each side total. After you do those, then you’re going to do a double knee to chest. So now you’re just taking both and pulling up at the same time. Again some people like to go up on top kind of grab around like this, if you have any problems you might not want to do that, and you might just want to grab underneath, so whichever way is more comfortable, but again holding that for 30 seconds and doing three of those, nice and relaxed, feel that stretch.

Back Pain Relief Exercises & Stretches - Ask Doctor Jo

A lot of times you should feel that stretch kind of underneath that low back area right there. After you do three of those, now you’re going to a trunk rotation. Again just to kind of loosen that spine a little bit and help everything relax and get that soreness out of there.

So just both legs together trying to keep the top part of your body on the ground, and just rotate over as far as you comfortably can, hold that for about three to five seconds, and then rotate back the other way. So again to comfort not to pain, and then do five on each side just kind of rotating back and forth.

After you get those done, then you’re going to turn over and kind of get back on your feet here, or however far back you comfortably can, and then you’re going to put your arms out in front of you going into a prayer stretch as far as you comfortably can, and then bring your head down and just trying to stretch everything as far forward as you can, and again holding that stretch for about 30 seconds, feeling a nice stretch in that back, coming up, and then stretching all the way back down.

And then the last stretch exercise you’re going to do is kind of a yoga vinyasa move. So you’re going to come into the plank position here. You’re going to go down and then come up into your upward dog, hold that stretch for about three to five seconds, and then push back up pushing your heels down coming into the downward dog, and then holding that for about three to five seconds. You can go through that same motion about three to five times.

So there you have it, those are stretches and exercises to help relieve just general back pain. No specific diagnosis. Just if you have a tweaking in your back, or you picked up your dog trying to put it in the bathtub to wash them, and you got some soreness back there, hopefully that’ll help relieve everything. If you have any questions, leave them in the comments section. If you’d like to check out some other videos go to askdoctorjo.

com And remember, be safe, have fun, and I hope you feel better soon. fulfilled.

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