How to Protect Your Spine Through Your Pregnancy

Back pain is a common complaint of many expectant mothers, mainly because of posture changes, added weight, and spine stress. Still, it's surprisingly easy to put aside such health concerns while focusing on preparing for your baby and back pain isn't yet a major concern. The good news is you may be able to minimize spine-related issues while waiting for the arrival of your bundle of joy by considering the options discussed below.

Because of the gentle nature of yoga, you'll be able to burn off calories and get your blood circulating in a way that's less demanding and safer than running, jogging, and other strenuous forms of exercise. There's also evidence that yoga helps with lymphatic drainage, which may mean fewer issues with bloating and joint swelling during pregnancy. As far as spine-related benefits go, prenatal yoga can help your backbone and its supporting parts by:

• Strengthening spine-supporting muscles

• Offsetting physical changes your body is going through, especially ones that can affect your lower back

• Increasing the flow of healthy nutrients to your spine

If you prefer something a bit more stimulating, a combination of strength and weight training can also be an effective way to target your core muscles as well as spine-supporting muscle groups. Being proactive about strengthening these muscles can also make it easier to do things like leaning over a changing table, reaching into a crib, and holding or feeding your baby without overstressing your spine. Additionally, strengthening your abdominal and back muscles with exercises of this nature can prevent lower back pain as your pregnancy advances. If you plan to do strength and/or weight training while you’re expecting, make sure to:

• Check with your doctor first

• Adjust your routine appropriately as your pregnancy advances

• Maintain proper form and technique to avoid unintentionally injuring your spine or straining muscles

• Breathe properly to avoid sudden blood flow decreases

• Listen to your body so you'll know when to take a break

While expectant mothers are often advised not to deny their cravings, it's just as important to focus on foods loaded with plenty of vitamins and minerals. Overindulgence in unhealthy foods can also contribute to spinal inflammation and affect circulation. You don't have to give up all cravings or occasional indulgences, but you, your growing baby, and your spine will be better off if your pregnancy diet includes:

• Low-fat dairy products

• Lentils, peas, beans, chickpeas, and other legumes

• Sweet potatoes, which contain the vitamin A that's good for fetal development

• Salmon and other fish containing omega-3 fatty acids

• Dark leafy green veggies like broccoli, spinach, and kale

• Whole grains and lean meats

Finding the right combination of diet and exercise habits during pregnancy can mean fewer back pain disruptions during the day and when you sleep. If you had existing spine problems prior to your pregnancy, a spine specialist can recommend ways to manage your discomfort as your baby develops.

Following the suggestions above can help you make sure your back stays healthy during your pregnancy. If you need more information on spine health and pregnancy, seek the advice of an experienced Los Angeles spine surgeon. The specialists at The Spine Institute have years of experience in every kind of issue surrounding back health, pain prevention, and effective treatment. Call our friendly staff at 310-828-7757 to schedule an appointment today.

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