Pregnancy and Postpartum
There is help for pregnant women and new Mothers!
Pregnancy and motherhood should be times of joy and promise-not pain. You don't have to live with pain or other problems related to pregnancy or caring for your child.
At Pro-Health, you will receive a thorough examination of the injured area and assessment of your posture and muscle strength. Dr. Kiley will evaluate each patient's ability to perform normal daily tasks and will make recommendations regarding changes in workplace environment, home activities and recreational activities. She will design a treatment plan based on examination findings which will include:
- Manual (hands-on) therapy.
- Specific exercises based on areas of weakness.
- Postural evaluation and education.
- Physiotherapy treatments to control inflammation and pain.
Each patient is given a specific home exercise program to enhance the rehabilitation process.
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Having two children under the age of 3, Dr Kiley is well aware of the physical stresses of pregnancy and of being a new mother. She has personally experienced many of the common injuries and has a wealth of knowledge to share to make your life easier and more comfortable! |
Tips for New Moms: the Do's and Don'ts
| Lugging the Infant car seat |
| Don't: |
Carry/Lift the car seat with a straight out stretched arm. |
| Do: |
Put both hands on the car seat to lift and carry close to body.
OR hook your elbow and support with hip. ALTERNATE sides!
|
| Lifting your Infant car seat or Toddler from car seat |
| Don't: |
Plant your feet, twist and lift |
| Do: |
Put one leg into the car and face the car seat. |
| Lifting Your Baby from the Crib |
| Don't: |
Lock your knees, bend your back or hold your baby at arms' length as you pick him/her up |
| Do: |
Plant your feet shoulder-width apart, lower the crib railing, bend your knee. Bring the baby as close as possible before lifting. Keep one leg planted and raise other leg straight behind you to avoid bending your back. |
| Carrying a Baby, Infant and Toddler |
 |
| Don't: |
Balance your child on one hip this will strain the muscles of your back and neck plus your wrist and arm.
Cradle carry your baby with one arm.
Carry your infant around while doing things around the house.
|
| Do: |
Carry your child in front of you supported with both arms/hands.
Use a front carrier when possible.
Use a stroller whenever you can- start early so they like it.
You never know how long an errand my take so use a stroller!
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| Putting Your Child on Your Lap |
| Don't: |
Lean forward while you remain seated. This dramatically increases the pressure on your spinal discs. |
| Do: |
Get down on one knee with the other foot planted and hold as your move back into your seat OR let your child climb into your lap. |
There's no easy way to do it, but there are better ways!
*GET TREATMENT FOR YOUR INJURIES
A PAIN FREE MOM IS A HAPPY MOM.*
Tips to Avoid Injury during Pregnancy
Aches and pains are common but you don't have to grin and bear it. You can treat and prevent pain during pregnancy with simple self care strategies and appropriate therapy.
| Carrying: |
 |
| Don't: |
Use a straight outstretched arm. |
| Do: |
Keep objects close to body preferably using both arms for support. |
| Sitting: |
| Don't: |
Slouch or sit without a back rest. |
| Do: |
Sit with back straight and shoulders back.
Sit on the "sit bones" in your butt.
Use a back support such as a pillow to maintain the curvature.
|
| Standing: |
| Don't: |
Stand for long periods of time or lock your knees |
| Do: |
Use good posture: head straight, ears aligned with shoulders, pull shoulder blades back and down, stretch top of head toward ceiling, tuck butt under and pull in stomach (as much as possible).
|
| Lifting: |
| Don't: |
Lift heavy objects... always ask for help when available.
Jerk the object up to your body.
Bend forward at the waist with knees straight. |
| Do: |
Think and plan first before you lift... how heavy is it?...where's your destination?
Bend your knees and squat down or kneel on one knee to lift from the floor.
Lift in stages... go from floor to table to higher position. Try to avoid overhead lifting.
Always position yourself close to the object and keep feet shoulder width apart- a solid base of support is important while lifting. |
| Prevention: |
 |
| Don't: |
Gain too much weight. Most women only need to increase calorie intake by 300 calories. (bagel and cream cheese.)
|
| Do: |
Maintain cardiovascular activity: swimming is best but stationary bicycle is good too.
Continue with some resistance training: wall squats, lunges, bicep curls, rows
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What to do if you have pain or sustain an injury:
- See your doctor to rule out any OB/GYN causes.
- Rest: bed rest is rarely recommended for injuries...simply "take it easy" to avoid straining the area.
- Ice is your first line of defense against any injury. Place a paper towel between you and the ice pack (a gel filled pack is best). Remove after 15-20 minutes.
- Compress: wear a back brace or use an ace wrap on other body parts
- Elevate when applicable
- Get treatment! There are treatments available to improve your pregnancy experience and
quality of life!
