Tips for Moms who are Always Lifting Their Children

Lifting Children and Helpful Techniques to Reduce Chance of Injury

First, it is so important to understand how to properly use your legs! Ever notice how women typically have great lower body strength in comparison to upper body strength? Well, use that your advantage, ladies! The muscles in your thighs are big for a reason. When you lift, lift with your legs. This means getting closer to the ground in a squatting position to lift and never bending at the waist. Bending at the waist puts tremendous pressure on your back and makes you work harder, because you are using smaller muscles.

Using a Baby Wear Carrier

Secondly, for moms out there that carry your children all day, I recommend baby wearing. You should never carry your baby on your hip for long periods of time. I know this is so common and hard not to do, but invest in a baby carrier that will not only allow you to be hands free, but allows for your baby’s weight to be distributed evenly. The benefits of baby wearing are huge, and go far beyond biomechanics. For the times when you are carrying your baby on your hip, or your 30 pound diaper bag on your shoulder, or both, make sure you are alternating sides to maintain as much balance as possible.

Exercise and Stretching

Exercise is important, but so is stretching! I recommend stretching for at least 5 minutes in the morning and at least another 5 minutes at night before bed. As far as exercises, I recommend at least a few very basics exercises once/day. Start with simple things you can do in a short amount of time and/or while your little ones play. Focus on your core, and if you are weight training, focus on strengthening your back.

Do Exercises That You Love

My favorite exercise is to go for a run with my son in the jogging stroller. At my half way point, I stop and do a high-intensity 4 minute workout that really creates a burn!

The routine is:

1. Jump Squats 20 seconds

2. Rest 10 seconds

3. High-Knees 20 seconds

4. Rest 10 seconds

5. Mountain Climbers 20 seconds

6. Rest 10 seconds

7. Jumping Jacks 20 seconds

8. Rest 10 seconds

Complete steps 1-8 and then repeat one time. I like this routine because although it is short, it is a decent full-body workout and it’s easy to do literally anywhere. I have done this in the yard, on a track, in my living room, and even by the pool! Have fun with it, and of course, get adjusted to be sure your nervous system is always functioning at its best!

Live. Life. Better.

-Dr. Megan Wilson

Spinal Stenosis

Spinal Stenosis

So you were diagnosed with spinal stenosis. Well the fact that you are on this page is the first step in helping yourself!

The word stenosis simply refers to a narrowing of any canal, in this case in the spinal canal which can cause serious pain or numbness and tingling, muscle dysfunction such as weakness, or affect the higher level autonomic functions of the body.

Some people, a very small population, are born with a congenital form of spinal stenosis, however the majority of individuals develop it over time due to the physically stressful nature of their jobs, severe trauma, or other day to day stresses that breakdown the body over a long period of time.

This narrowing can occur in many different portions of the spine but typically affect the cervical spine or the lumbar spine.

 

Lumbar Spinal Stenosis

If you are experiencing lumbar stenosis, we are talking about areas that affect structures of the lower back. The spinal nerve roots, those nerves that branch off of the spinal cord and exit out to the rest of the body, become compressed in the canals that they are exiting. Many times patients will experience symptoms of Sciatica-numbness and tingling and possibly weakness that radiates from the low back and down the back side of the legs, sometimes all the way to the feet especially during periods of activity.

Many times patients will report that their symptoms are exacerbated by walking but are relieved when sitting. This is because the effects of gravity on the body lessen and the areas between the joints are less compressed allowing those nerves and arteries extending out of the spine more room to breathe and more room to properly function.

Sometimes you may experience vascular insufficiency, or reduced blood flow, into the lower portions of the legs. This can lead to further weakness or tiredness in the legs with walking or pain in the legs.

The segments most often affected with spinal stenosis in the low back are between the L3-L4 and L4-L5 vertebral levels.

 

Cervical Spinal Stenosis

Spinal stenosis in the cervical spine refers to the canals in the neck that are narrowed and thus are causing compression on the spinal nerves exiting out of the neck. Due to how close the neck is to the brain and brainstem, stenosis in this region of the spine can lead to severe problems such as weakness or even paralysis if the severity of the stenosis is high. This may result in surgical intervention if anyone experiencing stenosis develops any number of signs of spinal cord compression.

If you are suffering from stenosis there is a good possibility that we can help you. Our chiropractic treatment focuses on correction of normal structure and biomechanics of the spine. When your spine is in good alignment the stresses of the everyday activities do not change, however your body is much better equipped to handle them. Just like a car when your body is out of alignment it wears faster than when proper alignment is present.This proper alignment will reduce the stress on the discs as well as the nerves exiting out of the spine and can prevent further damage as well as reduce the neurological stress and symptoms related to it that you are experiencing.. Don’t wait until[/vc_column_text][/vc_column][/vc_row]