Pregnancy, childbirth, and breastfeeding are periods of maximum stress on a woman’s entire body and in particular on the spine. If after childbirth you experience any new pain in the back, pelvis, joints of the arms and legs, or headache, dizziness...
What is manual therapy?
Manual therapy(from the Latin word “manus” - “hand”) is a relatively new branch of medicine, although similar treatment existed already in ancient times. This is a system of manual techniques aimed at correcting or eliminating pathological manifestations caused by changes in the spine, joints, muscles and ligaments. The therapeutic effect on the diseased area is carried out through neighboring healthy joints and muscles.
Manual therapy can solve the following main problems:
- Eliminate pain.
- Restore the normal position of the vertebrae and joints, their natural mobility.
- Improve the functioning of muscles, ligaments, internal organs and systems.
Types of manual techniques
Manual techniques are divided into diagnostic And therapeutic(medicinal). There are more than three thousand basic techniques alone. They act locally (at points, body segments). When choosing a manual therapy technique, the doctor takes into account the age and nature of the patient’s disease.
Diagnostic techniques. With the patient lying on her back or stomach, or in a sitting position, the doctor probes the joints with his hands, examines their mobility, range of motion, evaluates changes in the curvature of the spine, the development of muscle tissue, identifies areas of greatest or least muscle tension, pain areas of the body, etc.
Before carrying out medical manipulations, the doctor will conduct a conversation with the patient, find out concomitant diseases, inquire about the course of pregnancy, childbirth, the postpartum period, do a detailed neurological and orthopedic examination (posture, posture of the patient, assessment of muscle condition) and much more. If necessary, additional examination methods will be prescribed (x-ray, ultrasound, nuclear magnetic resonance, etc.), which was impossible to do during pregnancy.
Therapeutic (medicinal) techniques conditionally divided into “soft” or nonspecific, when the effect is carried out only on soft tissues (muscles, ligaments, internal organs, etc.), and specific “hard” - “articular”, when the effect is simultaneously carried out on a joint, intervertebral disc, nerves , vessels of the motor segment of the spine and soft tissues. They differ in the force applied at the time of treatment.
“Soft” influences are carried out with minimal force within the capabilities of the muscles and joints, which is a more preferable and safe method of manual therapy. In modern manual medicine, this technique has become widespread. With “hard” impacts, muscle capabilities are accelerated. The doctor will choose the required ratio of both techniques.
Therapeutic techniques include:
- massage: segmental, relaxing (3-6 min) - a mandatory procedure before the following techniques, since during the massage the muscles warm up and prepare to perceive a stronger impact;
- mobilization - passive movements in the joints within their physiological volume, performed not by the patient, but by the doctor;
- manipulation - movements in one or more joints that bring articular elements to the limit of their anatomical capabilities, while a characteristic crunch may be heard; after the manipulation, bed rest is indicated for 30 minutes - 2 hours and fixation of the corresponding part of the spine for 1-2 days;
- post-isometric relaxation - mechanical stretching of muscles, as a result of which they relax;
- combined techniques.
Auxiliary methods of relieving muscle tension and pain include acupuncture, herbal medicine, treatment with leeches, etc.
Contraindications for manual therapy are: osteoporosis (decreased bone density), oncological diseases, acute infectious diseases, exacerbation of chronic infection, recent spinal injuries, conditions after spinal surgery, inflammatory diseases of the spinal cord and its membranes, strokes, signs of mental disorders, etc.
Duration of treatment
To achieve minimal positive treatment results, it is necessary to conduct 10-15 sessions. The initial consultation can take 20-30 minutes, the duration of repeated sessions varies: from 2-3 minutes to 45 minutes - 1.5 hours. You may need 2-3 courses, at intervals of 1-1.5 months. The number and frequency of maintenance procedures depend on the severity of the pathology, how the recommendations are followed, and whether gymnastic exercises are performed at home. For some patients, once a month is enough, for others - two to three times a week.
Chiropractor - who is he?
In Russia, manual therapy “grew” out of neurology. A chiropractor is necessarily a doctor with a basic specialization of “neurologist” or “traumatologist-orthopedist”. Only these specialists have the right to take manual therapy courses and receive a certificate upon completion. It is noteworthy that our country was the first where manual therapy was included in the list of medical specialties as an independent discipline.
When choosing a doctor, you need to pay attention to his initial specialization. It is important that he has a state certificate as a chiropractor and works in a medical institution with a good diagnostic base, is qualified and earns your trust.
Every chiropractor must be extremely careful when performing manipulations. The principle of “do no harm” must be strictly observed. Otherwise, if certain techniques are performed crudely and inelegantly, complications such as strokes, paralysis, disturbances in the blood flow of the spinal cord, vertebral fractures, ruptures of muscle-ligamentous structures, and the formation of herniated intervertebral discs are possible.
Home exercises
To maintain good shape at home, you need to perform a set of exercises aimed at developing correct posture and relaxing muscles. Special therapeutic exercises have been developed, and the chiropractor will definitely select those that best suit you. The duration of classes is 25-45 minutes.
It is recommended to exercise in the evening, then the body has the opportunity to fully recover overnight. All exercises are performed in a lying position to avoid stress on the spine and back muscles. You cannot make sudden twisting movements in the spinal column, otherwise you can damage the lumbosacral region, since the muscles have not yet acquired the necessary tone. It’s good to take one or two trial sessions with your doctor to fully understand their essence. A young mother has absolutely no time to be sick; she needs to be cheerful and healthy. We hope that a visit to a chiropractor will help you quickly and effectively overcome your ailments.
Possible causes of pain in a woman’s musculoskeletal system after childbirth
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One of the common complaints among pregnant women is pain in the back or joints. There is nothing strange in this and, moreover, everything is rather natural. Due to the development and growth of the fetus, the body experiences enormous overload and undergoes significant changes. In addition to natural processes, chronic diseases may worsen, old injuries may manifest themselves, and pathological conditions may recur.
Usually, expectant mothers try to cope with any discomfort on their own. They alternate between rest and work and leave the complex household responsibilities assigned to them at home. But sometimes, the pain syndrome is not relieved by anything and in the future only aggravates the girl’s interesting situation. A headache occurs, the symptoms of malaise progress and the psycho-emotional background changes.
Agree, when something hurts us, the world and its impact is very annoying, we are ready to do anything if only this annoying symptom would leave us alone. Yes, pregnancy is not a diagnosis, therefore all future mothers have the right to live a full and vibrant life.
Safe manual therapy as a confident helping hand for expectant mothers
It has been proven that with the help of manual therapy techniques it is possible to: identify abnormal movements of an organ or tissue, normalize fluid circulation (during pregnancy its volume increases significantly), stabilize sleep and eliminate pain in the musculoskeletal system.
If earlier women trusted specialists in this area only in the first trimester of pregnancy, today manual therapy acts as a saving anchor. Even in the later stages, there are indications that can be successfully resolved through a course of manual therapy. These include:
- Pain in the lower extremities and swelling (even with limited fluid intake);
- Backache;
- Chronic form of fetal hypoxia, changes in uterine tone;
- Depressed mood, nervousness, depression;
- Prevention goals: preparatory stage to delivery, increasing the mobility of ligaments, coccyx and pelvis bones.
All of the above problems are subject to the skillful hands of a manual technician. A gentle and gentle effect on the body stimulates muscle tone, relieves joint restrictions, safely corrects the vital performance of internal organs and activates protective functions. Force influence is completely eliminated. But after several sessions you will feel the correct coordination of any movements performed. Thus, all mothers have a chance not only to get rid of the disease, but also to give birth without any hindrance.
Is manual therapy beneficial after childbirth?
When the long-awaited baby finally took his first breath, the already accomplished mother must take care to quickly restore her physical strength and begin motherhood without any problems. Now the body is being rebuilt again according to natural physiological processes. The muscles need to get used to the “new” state, as the center of gravity is redistributed (due to the enlargement of the mammary glands). The ligaments acquire a natural tone, because during pregnancy they were affected by hormones.
All parts of the spine also need to “come to their senses” and overcome the postpartum state of stiffness. Remember when you go to the gym completely unprepared physically, and what happens to your body the next day? Sometimes it is impossible to get out of bed, let alone care for a newborn around the clock. Likewise, the body has a hard time withstanding reformation and a new systematic load.
A chiropractic doctor will help alleviate mommy’s condition and eliminate the accompanying symptoms. Only after studying the anamnesis and clinical picture will he individually select the appropriate technique. Sometimes, additional examinations (ultrasound, x-ray) or consultations with other multidisciplinary specialists are prescribed.
A qualified chiropractor even takes into account the woman’s character and, with full responsibility, selects the best combination of known techniques. This includes massage, manipulation, mobilization, and post-isometric relaxation. These are special therapeutic techniques that normalize the anatomical capabilities of the female body in the postpartum period and stabilize the functions of the musculoskeletal system.
Contraindications to manual therapy
To date, contraindications have been identified in medicine:
- Oncological diseases;
- Acute infectious processes;
- Osteoporosis;
- Fresh spinal injuries;
- Stroke, serious mental disorder.
Dear mothers, do not be lazy to ask a manual therapy specialist about his experience and sufficient qualifications. For professionals high level There is a certificate with the basic specialization “traumatologist-orthopedist, neurologist” of the state standard. Pay attention to the extent of the diagnostic base and observe the progress of the procedures. This way you will protect yourself from quackery and not lose money.
Love yourself and pamper yourself, because healthy mothers raise the happiest children!
Tatiana
As strange as it may seem to pediatricians, a newborn child has direct indications for treatment with manual therapy. Of course, applying manual therapy to a newly born baby requires great care and tenderness. A good manual therapist should feel the norm of physical impact to infant. A too weak and overly delicate influence on the baby will not cure the disease and will be useless. Too harsh an impact will only harm the child’s health and make him disabled for life. Therefore, with manual influence on infant all actions must be slow and careful. For 9 months, the baby is inside the mother and, as a rule, in a head down position. After 6 months of pregnancy, the child is fully formed anatomically. The remaining 3 months before birth, the child is in a head-down position, and any shocks, jumps or falls of the mother from a small height are perceived by the child as blows to the head and neck area. Therefore, it can be argued that in the prenatal state, a child often receives bruises to the cervical spine, which can lead to the development of osteochondrosis even in a newborn.
1. The compressive effect of childbirth on the child’s spine. During 9 months of pregnancy, a woman’s number of muscle fibers in the uterus and vagina increases almost 3 times. The fetus is “covered” by a 3-4 centimeter muscular layer of the uterus, then there is a layer of amniotic fluid 2-3 centimeters thick. The fetus is in a state of “free floating in aquatic environment"until the water breaks rapidly before birth. The enormous thickness of the muscular layer of the uterus is necessary to create powerful pressure on the fetus during childbirth. During contractions, the thick muscular wall of the uterus compresses the newborn's spine in the direction from the pelvis to the head. Childbirth creates a direct traumatic effect on the child's spine. The force of compression of the fetus during childbirth is quite strong, up to 5 kilograms for every centimeter of the surface of the child’s body, both in the transverse and longitudinal directions. During childbirth, the fetus often experiences extreme compression of the delicate cartilaginous intervertebral discs. The consequences of excessive compression of the spine in the longitudinal direction are osteochondrosis, which may not resolve for up to 2 years. If you trace the difficult path that a child overcomes during childbirth, you can only wonder how the newborn’s spine can withstand such loads along the axis of the spine. See Figure 118.
Figure 118. The direction of pressure of the powerful muscles of the uterus on the child’s spine is from the buttocks to the head.
The powerful muscle fibers of the uterus squeeze the fetus with such force that it (in the literal sense of the word) squeezed out through the narrow female reproductive tract. Under the influence of the pressure of the uterus on the spine, the crown of the child’s skull moves apart and opens the muscular sphincter, which is the cervix. Next, the fetal head experiences monstrous pressure from the thick vaginal muscles. The child’s head is compressed quite strongly around the circumference, especially in primiparous women and in the elderly (over 35 years of age), in whom the elasticity of muscle tissue is reduced. If it weren’t for the natural fatty lubrication of the newborn’s head and torso, moving it “through the tunnel of the female genital organs” would be impossible due to strong friction and resistance. Due to compression of the child's skull by the mother's birth canal, a cephalohematoma often occurs on the newborn's head - hemorrhage under the periosteum of the skull bone. The cervical region is subject to the strongest pressure along the axis, since it is the most “unprotected” place, the “weakest link” in the entire spine. The main clinical manifestation of severe compression of the intervertebral discs along the axis of the spine immediately after birth is intense crying from pain. Newly born babies always cry. And the child is crying because his spine hurts. This is not a “normal reflex reaction” of a newly born child, it is not the norm, but a pathology. In most children, clinical and pathological-anatomical manifestations of osteochondrosis (pain) that occur immediately after birth completely disappear after 2 months. But in 36% of children, various manifestations of osteochondrosis continue to bother them until they are 1–2 years old. From peripheral anatomy nervous system It is well known that 90% of the somatic nerves and 80% of the autonomic nervous system emerge from the spinal cord. With osteochondrosis, compression occurs on the nerves emerging from the spinal cord, which innervate the lungs, heart, gallbladder and liver, stomach, intestines, bladder. An infant has the following symptoms of osteochondrosis:
1) Sudden sharp pain. In infants, quite often and suddenly a pain attack occurs in the spine and the child (previously sleeping quietly or playing lying on his back) cries “out loud” for several hours, turns blue from exertion, jerks his legs and arms, screams non-stop, intensely, loudly . In half of the cases, the source of sudden pain in an infant is osteochondrosis, and in the other half of the cases - the sudden formation of more gases in the intestines from pathological microflora entering there with food. The source of sharp pain in 70% of cases is the cervical spine, and in 20% of cases - the lumbar spine, in 10% of cases - overstretched ligaments of the sacroiliac joint. When the child begins to cry in pain, mothers immediately take him in their arms and begin to rock him intensively, pressing him tightly to the body. The baby's head swings in all directions, hanging backward from the mother's hand and stretching the cervical vertebrae under the influence of its weight. Under the influence of compression by the mother’s hands, the thoracic and lumbar spine of the child bends. In fact, mothers perform manual therapy on their child: they bend and stretch the neck, bend the spine. So mothers quite unconsciously perform spinal traction, “reposition” of the vertebrae, “self-healing” occurs, the pain stops and the child falls asleep peacefully.
2) Manual therapy for pathology of the cervical spine in a child. Manual therapy is carried out using a number of simple techniques. First, massage of the neck muscles, stretching, and isometric muscle relaxation are performed. After this, with the child lying on his stomach (the child’s head is turned to the side to the right or left), the doctor places one hand on the head and the other on both shoulder blades or the shoulder opposite to the view. The hand that is on the head begins to rotate (roll) the head towards the back of the head, increasing the rotation of the head to a certain limit. Crunching and clicking often occurs in the child's neck joints, after which recovery occurs - pain in the neck ceases to bother the child. See Figure 119 – 1+2.
3) Radicular pathology of the gastrointestinal tract. During the movement of the head along the birth canal, the child’s spine bends strongly in the thoracolumbar region. The angle of the child's spine, with strong pressure from the uterus on his body, especially on the buttocks and head, bends back at an angle of up to 90 degrees. This part of the spinal cord innervates the liver, gall bladder, and intestines. Important symptoms of osteochondrosis in a newborn child are pathological symptoms from the gastrointestinal tract.
Figure 119 – 1, 2. Manual therapy techniques for influencing the cervical spine of a newborn.
Compression of the nerves extending from the spine and innervating the stomach causes frequent regurgitation of food. In addition, there is a process excess gas formation in a child with lumbar osteochondrosis due to deterioration of innervation and slower intestinal motility. Feces remain in the intestines “longer than expected”, and therefore fermentation occurs and more gases occur. An important indicator of pathological innervation of the gallbladder due to osteochondrosis of the thoracic spine, manifested by its convulsive spasm, are diarrhea with dark green stool. It is typical that immediately after the first session of gentle manual therapy, the child’s stool acquires a normal yellow color.
4) Manual therapy For the treatment of osteochondrosis of the thoracic and lumbar regions of a newborn, it can be carried out using the following simple techniques. Look Figure 119 – 3, 4. First, the back muscles are massaged to relax them.
Figure 119 - 3, 4. Two methods of manual therapy of the thoracic region in a newborn.
The doctor bends the child lying on his stomach, in the lumbar and thoracic region. Often there is a crunching and clicking in the intervertebral joints of the child, after which recovery occurs.
3. Symptoms of traumatization of the child’s body from transverse, ring-shaped compression by the mother’s birth organs. During passage through the birth canal (along the cervix and vagina), the baby experiences additional circumferential and transverse pressure.
1) The “pioneer” during childbirth is the parietal part of the head. From the action of muscles compressing around the circumference, hemorrhage occurs under the periosteum of the bones of the head, which is located on the very top of the head. These are the so-called cephalohematomas. Cephalohematoma is a hemorrhage between the periosteum and the outer surface of the cranial bones. The most common location is the parietal bone, less commonly the occipital bone. The symptoms of the pathology are as follows. After birth, a fluctuating tumor is detected on the child’s head, delimited by the edges of one or another skull bone. Usually the process is one-sided (right parietal bone or left). During the 1st week after birth, the tumor tends to increase. Complete resorption of the hematoma occurs after 6-8 weeks. No treatment required. Puncture of uncomplicated cephalohematoma is not recommended. If infection occurs, an incision is made and antibiotics are used.
2) If the pressure in the mother’s birth canal around the circumference was excessive, then the newborn experiences displacements of the skull bones relative to each other and intracranial hemorrhages. Pathogenesis of intracranial hemorrhages. Hemorrhage occurs at birth under the influence of a number of factors - lack of vitamin K, increased fragility of brain vessels, easy displacement of the skull bones, intrauterine asphyxia. There are hemorrhages: 1) epidural, 2) subdural, 3) subarachnoid, 4) hemorrhages in the brain, 5) intraventricular. Clinical manifestations depend on the size and location of the hemorrhage. With minor hemorrhages, lethargy and drowsiness are noted at birth; Sucking and swallowing are impaired. With subarachnoid hemorrhages, the leading symptom is frequent attacks of asphyxia. The child is characterized by lethargy. The child lies with his eyes open, is inactive and indifferent, has no appetite, and cries quietly. Convulsive twitching of the muscles of the face or limbs, as well as tonic convulsions, are noted.
3) Direct evidence of very strong compression of the child’s body in the mother’s birth canal is fracture of one or two collarbones in a baby . This is a fairly common pathology for newborns. There is usually a small hematoma at the fracture site. On palpation, crepitus is detected. Displacement of two bone fragments, as a rule, is absent, since this is prevented by the dense and strong periosteum, which covers all the tubular bones of the newborn. Active movements not broken by hand. Often a fracture is detected only at the stage of callus formation. Treatment. When a fracture is recognized, a fixing bandage is applied.
4) Congenital dislocation of the hip. Cause of occurrence. The most dangerous pathology for a newborn is another pathology that occurs due to transverse compression of the child’s pelvis in the mother’s birth canal - congenital hip dislocation. However, this name for the pathology is fundamentally incorrect. This is not a genetically congenital pathology, not congenital. This is an acquired pathology for a child in the narrow birth canal, in the mother’s vagina. The normal pelvis of a newborn has an oval shape. The normal pelvis of a newborn in the lateral, transverse dimension (from one edge of the pterygoid bone to the other) is 2 times longer than the anterior-posterior dimension, that is, from the sacrum to the suprapubic surface of the abdomen. The direction of the acetabulum relative to each other in a normal child’s pelvis is almost on the same line, that is, they are equal to almost 180 degrees. Look Figure 120 – 1, 2. If you measure the size of the pelvis in a child with congenital dislocation of the hip, the transverse size of the pelvis will be almost equal to the longitudinal size. In a child with a “congenital” dislocation of the hip, the shape of the pelvis approaches a regular circle, in which the acetabulum is not located on the side, but is directed anteriorly. See Figure 120 - 3. Passing through the mother's birth canal, which looks like a regular circle, the baby's pelvis was deformed due to severe stretching of the ligaments of the sacroiliac joint. For a child, this is a rather serious injury, which can sometimes be accompanied by severe pain, but in most cases it is asymptomatic. Instead of an oval shape, the pelvis takes on the appearance of a circle. The direction of the acetabulum relative to each other in the pathologically narrowed pelvis of a child is almost at an angle of 90º, that is, this angle has become 2 times smaller than that of a normal pelvic bone. This entails partial insertion of the head femur into the acetabulum, which orthopedists regard as hip subluxation.
Figure 120 - 1. Oval configuration of normal pelvic bones of a child (top view).
Figure 120 - 2. Oval configuration of normal pelvic bones of a child (side view).
Figure 120 - 3. Round configuration of the pelvic bones (viewed from above) in an infant with a “congenital” hip dislocation.
The first clinical symptom of a “congenital dislocation” of the hip acquired during childbirth is limited abduction of the hips raised upward in a child lying on his back. Pediatric orthopedists, when examining children in clinics, attach great importance to limiting the volume of hip abduction. Of course, the forward-directed acetabulum with its edges does not make it possible to spread the child’s legs to the fullest extent. Therefore, this symptom is natural for this pathology. The strong muscles of the buttock pull the hip back, and almost pull the femoral head out of the acetabulum, as they are stretched from the pathological movement of the hip forward. Further incorrect positioning of the femoral head in the acetabulum leads to overstretching of the ligaments in the front of the hip joint. Together with the ligaments, small vessels and nerves are stretched and torn, and dysplasia of the femoral head occurs. softening of the bone of the head, its irregular shape appears. By the age of 10, dysplasia leads to ankylosis (immobilization) of the bones in the child’s hip joint. The child becomes disabled for life.
4. Treatment of congenital hip dislocation with manual therapy. As is known, treatment of congenital dislocation of the hip in clinics is long-term - for up to 3-5 months, the child’s parents keep the baby in special orthopedic devices that fix the child’s legs in a position spread in different directions. It is difficult to dress a child with such a device for a walk on the street, especially in winter. It is difficult to care for a child. The device reduces motor activity and inhibits the baby’s physical development. However, with the help of manual therapy, a child can be cured of congenital hip dislocation in almost one second. To do this, a chiropractor or orthopedist must force the child’s pterygoid bones into the correct state, bringing them closer to the sacrum. There are many excellent treatments for congenital hip dislocation. Let's pay attention to two of them.
Figure 121 - 1, 2. Method of manual therapy for the treatment of sprain of the ligamentous apparatus of the sacroiliac joint in a newborn.
Figure 122 - 1, 2. Method of manual therapy for the treatment of sprain of the ligamentous apparatus of the sacroiliac joint in a newborn.
First method. First, the back muscles are massaged to relax them. As found from the previous discussions, the cause of congenital hip dislocation is the pathological approach of the pterygoid bones to each other. Treatment involves the opposite actions of those who are guilty of the disease. To do this, it is necessary to bring the pterygoid bones to the sacrum, that is, to cure the sprain of the posterior ligaments inside the sacro-pterygoid joint. This is done as follows. The child lies on his stomach. One hand of the doctor rests on the child’s sacrum, and the other pulls the pterygoid bone upward by its ridge. Often there is a crunching and clicking sound in the child’s sacro-pterygoid joint, after which recovery occurs. See Figure 121 – 1, 2.
Second method. The doctor presses the sacrum of the child lying on his stomach from above with both hands. The semi-ring of the pelvis of a lying child (on the anterior iliac crest) rests on the horizontal surface of the couch. When you press from above on the child’s sacrum, the two pelvic bones (sacrum and pterygoid) are brought closer together. Often there is a crunching and clicking sound in the child’s sacro-pterygoid joint, after which recovery occurs. See Figure 122 – 1, 2.
The use of manual therapy for several of the most common diseases that arise in a newborn after childbirth is described. However, there are much more orthopedic and therapeutic postpartum pathologies. Many complications arise during forceps delivery. When the fetus is breech, childbirth, as a rule, occurs with complications in the newborn in the form of increased pain in the spine (especially from osteochondrosis in cervical spine), dislocations of limbs, chest deformations and much more occur. Currently, there are no pediatric chiropractors in children's clinics in Russia and Belarus, and this is very bad. I would like to hope that in the next decade the attitude towards pediatric orthopedics and manual therapy will radically change.
Fast recovery after childbirth is a set of measures aimed at the most effective restoration of a woman’s body after childbirth, with minimal time consumption. This set of measures includes rationalization of nutrition, physical exercise, taking vitamins and minerals, auto-training, and sometimes psychotherapy sessions. Also in this case, the use of osteopathy is relevant, since it is an atraumatic method of treatment that allows for comprehensive restoration of the body. Techniques aimed at accelerating the process of rehabilitation of the body of a new mother are purely individual, but they exist general recommendations, which to a certain extent are suitable for every woman.
What is Rapid Recovery after Childbirth?
The feasibility of rapid rehabilitation after childbirth
The relevance of this topic is undeniable, since 90% of women after the birth of their baby are not satisfied with their appearance, many people become depressed and complex because of this.
During gestation, a woman’s body reforms and is subjected to hyperstress, so recovery must be taken care of even before childbirth. Most pregnant women gain a lot of weight during these nine months. excess weight, a new organism developing inside requires a lot of energy, this provokes an increase in appetite in expectant mother, which especially intensifies in the second trimester and accompanies her until childbirth. Of course, the attending obstetrician-gynecologist continuously monitors the health of the expectant mother and, in particular, her weight, but, unfortunately, this does not always prevent large weight gain and the woman’s appetite outweighs the doctor’s rational recommendations.
If a pregnant woman cannot completely give up baked goods and sweets, then she needs to work in advance on creating a diet and a set of workouts that will need to be performed after the baby is born. In the future, the diet is subject to adjustment, depending on the type of feeding the child, because when breastfeeding, the consumption of certain foods is contraindicated in the first three months.
In addition to excess weight and stretch marks, there is another threat to women's health, which is hyperstrain on the spine. Under the influence of the growing belly of the expectant mother, the posture may change, which, like other consequences of childbirth, must certainly be corrected. Another quite common pathology in pregnant women is varicose veins. Properly selected gymnastics and a set of osteopathic manipulations will help avoid the progression of this pathology.
The use of osteopathy after pregnancy and childbirth
Osteopathic treatment is indicated if a young mother experiences very weak contractions of the uterine muscles, back pain, and other muscle and joint pain. An osteopath uses manual methods of influencing the affected areas. The advantages of this therapy are that you can contact an osteopath immediately after childbirth and his manipulations do not provoke complications. On the contrary, osteopathic therapy allows the young mother to recover as quickly as possible and return to normal tone. Osteopathic treatment promotes complex regeneration of tissues and bone structures, which, compared to classical manual therapy, eliminates not only the symptoms, but also the disturbances in the functioning of the young mother’s body.
Physical exercises for quick rehabilitation after childbirth
It is recommended to perform the first physical exercises six weeks after birth. Very problematic areas are the stomach and waist, since in most cases it is these areas that undergo changes, and even if a woman has not gained a significant amount of extra pounds, then stretched abdominal muscles still spoil general form. All exercises should be performed in an increasing pattern, starting with the minimum and moving on. In no case should you put too much stress on the body at the beginning, since there is a risk of complications, in particular uterine hemorrhage, dizziness, and loss of consciousness. Even a month and a half after giving birth, a woman’s body is in a very weakened state, firstly, because it has not yet had time to recover, and secondly, because a newborn baby requires a huge amount of attention and strength.
Preparatory activities before class consist of several important points. If a set of exercises was prepared in advance during pregnancy, then after childbirth it is necessary to review it again, analyze it and make the necessary adjustments. The psychological attitude is also important; for this purpose, auto-training can be carried out.
The set of exercises should be performed regularly; the result will be better if you do them several times a day. The bulk of the exercises are performed in a horizontal position. For convenience, you can stock up on a small pillow.
Smoothness is very important during exercises. It is worth choosing comfortable clothes so that they do not restrict movement or create discomfort. It is recommended to start the lesson after breastfeeding or pumping (in case of breastfeeding).
First exercise: lie in the starting position on your back, stretch your arms along your body with your palms down. Both legs should form an angle of 90 0 (to do this, they need to be bent and place their feet on the floor). Next, you need to raise your feet ten times at a level of 45 0, while both limbs must be pressed against each other.
Second exercise: starting position is similar to the first. Then we squeeze our toes as tightly as possible (like “retracting the claws”) and repeat the exercise ten times.
Third exercise: the starting position remains unchanged. During the exercise, both legs are used alternately. This exercise is mostly performed with the foot. It is necessary to slowly pull the toe towards the head ten times.
If, as a result of hyperstress during pregnancy, varicose veins appear, before classes you should wrap the affected limb with an elastic bandage.
The mechanism of action of the following three exercises is aimed at strengthening the muscles of the peritoneum and abdominal breathing.
Fourth exercise: lying on your back, fix your legs in a bent position, spread your feet slightly to the sides, put your hands on bottom part belly. Next, slowly draw in air through your nose and exhale through your mouth at the same pace, while pronouncing the sound “haaaa” and drawing in your abdominal muscles as much as possible. In the process of retracting the abdomen, stroke it with your palms. Repeat the exercise ten times.
Fifth exercise: lie on your stomach, rest on your elbows. You can place a small pillow under your lower abdomen. It is very important to minimize pressure on the chest. While exhaling, pull your pelvis towards you; while inhaling, it will return to its previous position.
With this exercise, the muscles of the perineum are strengthened, which allows them to restore their functions. A contraindication to this exercise is unhealed tears or cuts in the perineum.
Sixth position: you need to sit in a chair or on a bed and try to alternately strain the muscles in the vagina and anus. This exercise allows you to cope with hemorrhoids or prevent their development. The number of exercises is from ten to fifteen.
The following exercise combines breathing techniques, stress on the pelvic floor and abdominal muscle training. It is important to remember that these exercises are performed while exhaling, while the pelvic muscles should be in gentle tension.
Seventh exercise: lie on the floor, the side surface of the body should be in contact with the floor so that the pelvis, chest and head (entire torso) are on the same line. Bend your knees 90 0. Bend the arm that is below at the elbow and place it under your head. Top hand take it forward, bend it at the elbow and lean on the bed (floor) at the level of the navel.
As you exhale, focus on your fist and raise your pelvis. While inhaling, return back. Repeat the steps eight to ten times on each side.
Eighth exercise (to strengthen the muscle structures of the back and peritoneum): stand facing a vertical surface, place lower limbs shoulder width apart and bend your knees slightly. Press your palms and forearms against the wall (elbows should be below). Tighten your abdominal muscles, as if trying to bring your right elbow together with your left knee, while keeping your palms and feet in the same place. In fact, no particularly noticeable movements need to be performed; the entire load is concentrated on the muscles of the back and abdomen. During inhalation, the muscles need to relax.
Nutrition for quick recovery after childbirth (breastfeeding)
During the first few days after childbirth, a woman experiences rapid weight loss; this phenomenon is caused by the release of excess fluid that has accumulated over the last three months of pregnancy, as well as a decrease in total blood volume and a reduction in the size of the uterus. Then the weight loss process slows down, and in some cases may stop for a while. You shouldn’t force your body and resort to strict diets, but it’s still worth learning some rules of nutrition after childbirth.
When breastfeeding, it is very important to focus on eating foods with sufficient quantity vitamins and minerals, while the intake of fats into the body cannot be completely excluded, since they contribute to the absorption of certain vitamins (K, D, E, A). Carbohydrates should also be in the diet, so the overall picture of the postpartum diet consists of a nutritious balanced nutrition. This is necessary to prevent depletion of the female body, because the bulk of nutrients in breast milk appears by moving from the mother's body. Over time, the calorie content and volume of food consumed must be reduced. But in most cases, when breastfeeding, a child reacts very painfully to fatty, sour and sweet foods, so the consumption of such foods is minimized, this also affects weight in the direction of reducing it. It is important that food products are hypoallergenic. Therefore, you should forget about products such as milk chocolate, peanuts, cocoa, honey, crabs, shrimp, crayfish, and citrus fruits for a while.
Diet after childbirth with artificial feeding of a child
In case for some reason breast-feeding It turned out to be impossible to have a baby; the young mother’s nutrition is mainly based on the consumption of fiber, vitamins, and foods rich in minerals. You can leave meat and fish (but not fatty varieties), as well as eggs, vegetables and fruits, and cereals. Some women after childbirth continue to have the habit of eating large portions of food; this habit must be fought. The main thing is to tune in to a positive result, which, with the right combination of diet and exercise, will ensure quick rehabilitation after childbirth.
According to statistics, more than 50% of women in labor suffer from back pain, and quite often they are accompanied by unpleasant sensations in the neck, shoulders, and pelvis. This condition can last from several weeks after birth to 1 year or longer.
There are a large number of reasons that cause back pain for a mother who has given birth:
- Shifting the center of gravity of the body during pregnancy and redistributing the load.
- Excess weight, which increases the load on the spine.
- Overstretching of the back and abdominal muscles during pregnancy and pushing.
- Carrying a child in your arms for a long time and often, often tilted to one side.
- Appearance or exacerbation chronic diseases musculoskeletal system.
back pain after childbirth
The appearance of lower back pain is largely influenced by the condition of the abdominal muscles, which stretch and lengthen during pregnancy, diverging to the sides, which shortens the lumbar muscles. Changes in the lumbar muscles, in turn, lead to the formation of a noticeable depression in the lumbar spine, due to which the stomach is able to protrude.
After such adjustments, pain occurs in the lumbar region, which is especially severe when bending forward, squatting and lifting heavy objects.
Stretching of the pelvic muscles during the birth process also leads to pain in the back. The passage of a fetus large enough for it through the narrow birth canal causes stretching. Changes in the structure of muscles and ligaments against the background have no less traumatic effect. hormonal changes body of a pregnant woman.
Most often, women in labor suffer from strained pelvic muscles, whose physical fitness at the time of the birth of the baby left much to be desired. Those women who actively participated in permitted sports or special gymnastics before and during pregnancy experience much less back pain after childbirth.
Birth injuries are also a common cause of back pain. This term refers to displacement hip joints and vertebrae of the sacrolumbar region. Most often, they affect women with excess body weight, as well as those giving birth who did not prepare for childbirth (did not master proper breathing, did not take gentle positions during contractions, etc.).
Many experts believe that spinal anesthesia during childbirth does not give a woman the opportunity to concentrate on her sensations and take the most comfortable and correct position for herself. For this reason, it is recommended not to use strong painkillers during labor unless directed by your doctor.
Birth injuries in the form of joint displacements for a long time bother a woman in the form of pain in the lower back and hips, which can even radiate along the back of one or the other leg. If the injury was very serious, surgical intervention may be necessary, although doctors try to use gentle traditional therapy methods: treatment sessions with a chiropractor or osteopath, physiotherapeutic procedures, exercise therapy.
Drug therapy is used very rarely to treat these injuries, since most anti-inflammatory and painkillers are strictly contraindicated for a nursing mother.
Prevention of back pain after childbirth
For six months after childbirth, the muscles of the back and abdomen remain very sensitive to changes in the motor activity of the young mother. That's why physical activity And sports loads must be strictly dosed and not exceed a woman’s capabilities. Training begins gradually, in a gentle manner, otherwise you can very easily break your back and get even bigger problems.
How to prevent back pain simple rules prevention:
- Before picking up your baby, sit down a little, bend your knees, and straighten your back. Lift the weight, not straining your back muscles into extension, but your leg muscles, gradually straightening your knees. This is standard advice on lifting weights for any person, so as not to hurt their back; it is especially relevant for mothers with newborns, who need to be lifted frequently with increasing weight during the first year of life.
- The height of the changing table, crib, bath while bathing the child must be adjusted so as not to overload the back during daily child care procedures.
- If possible, try to use slings, kangaroos, or special carriers to carry your child, which do not overload the back, but, on the contrary, distribute the load on the shoulders, supporting the back muscles with special belts. At the same time, minimize the time you carry your baby in your arms, especially when he is sleeping or in a calm state. Hand your child over to relatives or caregivers more often.
- To feed your baby, you need to choose a comfortable position using a pregnancy pillow, bolsters or ottomans, choose a suitable armchair, sofa or chair with a comfortable back. Many feeding positions require the mother to lie on her side or back.
- Make it a rule to do several exercises 1-2 times a day to strengthen your back and abdominal muscles. You can start exercising 2-3 days after a natural birth without complications and about a month after a cesarean section (or as recommended by your doctor). As strength returns, you can increase the number of repetitions and intensity of muscle work.
- Most important point for a young mother - normalization of weight after childbirth. Excess weight body significantly increases the load on the back, especially in combination with the ever-increasing weight of the child, who is often picked up. According to the recommendations of experts, the energy value of a breastfeeding woman’s diet should not exceed 2000 kcal/day for weight loss. For the child's mother artificial feeding the value of the diet is calculated based on the degree of activity and is approximately 1600 kcal/day, as in normal daily life.
Exercises to strengthen the muscles of a woman in labor
Not any physical activity is suitable for a woman after childbirth. It is best to perform sets of special exercises designed specifically to restore the body after pregnancy and childbirth: to strengthen the muscles of the chest, shoulders, back, anterior abdominal wall, and pelvic floor. These same exercises will serve as a good prevention of postural disorders.
Complex for chest and shoulder muscles
The load on the muscles of the chest and shoulders, in addition to the main task, indirectly improves lactation and serves as a prevention of mastitis.
- Take a standing or sitting position on a chair with a straight back and a tucked stomach. Clasp your hands at chest level, and move your elbows as wide as possible to the sides. Make a squeezing movement with your hands, focusing on your palms, as if there is a nut in them that needs to be crushed. Keep your muscles tense for 5-10 seconds, then relax your arms. Perform 2 sets of 10 times.
- Stand facing the wall, resting your hands on it, bent for push-ups on a plane, place your feet shoulder-width apart. The elbows should not be spread to the sides, but located along the body, the head should not tilt, the stomach and buttocks should be tucked. Wall push-ups are performed slowly, with obvious pressure on the wall. Perform 2 sets of 10-15 times.
Abdominal complex
Exercises for the muscles of the anterior abdominal wall can be performed 1.5-2 months after childbirth, if there are no obvious contraindications, for example, after a cesarean section (at least 2-3 months). During this period, the abdominal muscles, which moved apart during pregnancy, return to their place.
However, before starting classes, you must definitely check the condition of your abdominal muscles. To do this, you need to lie on your back and try to lift your legs a few centimeters off the floor. If, at the moment of tension in the abdomen, a tubercle appears along its midline, then the muscles have not yet returned to their usual position, and the greater the width of the tubercle, the greater the discrepancy. It is not recommended to start classes until the width of the bulge is less than 2.5 cm.
- Lie on your back, bring your legs together and bend your knees slightly, cross your arms on your stomach above or just below your navel. Raise your head and shoulders, while trying to feel the tension in your abdominal muscles, move them to the center, and stay in this position for 4-5 seconds. Perform 2-3 sets per day of 5 repetitions.
- Take the starting position as in exercise 1, while pressing the sacrum and lower back to the floor as much as possible, placing your hands under your head, and spreading your elbows to the sides. Slowly raise the sacrum above the floor, while the lower back should remain in place, then raise the head and shoulders, fix the position for a few seconds and slowly return to the starting position. Perform 5 times, gradually increasing the number of repetitions.
- Take the starting position as in exercise 1, arms down along the body. Slowly raise your upper body, stretching your arms forward, then just as slowly return to the starting position. At first, you don’t need to climb high; you can help yourself by grabbing furniture with your hands or asking relatives for help. Over time, the loads increase, as does the lifting height. Repeat 2-5 times per approach.
- Sit on the floor, bend your legs, stretch your arms in front of you. Slowly lower yourself from a sitting position to a lying position. Perform 2-3 times from the first approaches.
- Lie on your back, bend your knees so that your heels are as close to your buttocks as possible, place your hands under your head, and elbows apart. Twisting is performed: as you exhale, the head, shoulders and knees rise slightly, the upper part of the body turns to the right, and the lower part to the left, on the next exhalation the direction of movement changes to the opposite. Perform 2-5 times on each side.
- Lie on your back, bend your legs slightly and place them shoulder-width apart, fold your arms under your head, and spread your elbows to the sides. Raise your head and shoulders, fix them for 3-4 seconds, then raise your legs, fix them for 3-4 seconds, smoothly lower your head and shoulders, keeping your legs suspended for another 3-4 seconds, lower your legs into place. Perform 2-5 times.
Complex for the pelvic floor muscles
This group of exercises is necessary to tidy up the pelvic muscles and normalize the functioning of the female reproductive system. They can be performed already 2-3 days after birth, with the exception of cases with serious ruptures or cesarean section. The complex is performed 3-5 times a day. These are Kegel exercises designed specifically to improve women's health. genitourinary system, useful both during pregnancy and after it, facilitating natural childbirth.
- Vaginal muscle training. Squeeze the internal muscles, as if you want to hold urination, hold them for 3-5 seconds, then smoothly release them. To understand which muscles should be tense, you can practice in the toilet, interrupting urination. Perform 20-30 times per set.
- Anal muscle training. It is performed in the same way as the first exercise, but the muscles of the anus are tensed for 3-5 seconds, then relaxed. Perform 20-30 times per set. This exercise, in addition to training the pelvic floor muscles, serves as a prevention of hemorrhoids, which young mothers often suffer from.
- After mastering the first two exercises, you can move on to the next stage: perform both at the same time for 20-30 repetitions.
Exercise for the lower back muscles
Performed lying on your side. Lie on your right side, stretch your right leg along your body, and stretch your left leg forward across your body, right hand stretches along the body. The left arm must be moved behind the back as much as possible, while simultaneously turning the head, neck and left shoulder to the left, the muscles of the back and pelvis should be tense. Perform 5 approaches, change sides and repeat the exercise 5 times.
Fitball exercises
To put their own bodies in order, young mothers will need a fashionable sports equipment - a fitball (a large inflatable ball of various diameters). It is used not only for exercises for adults, but also for performing a number of exercises to improve the health of children almost from birth.
Exercises on the ball will help women overcome compensatory thoracic kyphosis, which appears during pregnancy. To do this, you need to work the rhomboid muscles, located on either side of the spine. They extend from the vertebrae of the cervical and thoracic segments of the spine and are attached to the inner edges of the shoulder blades, pulling them towards the center of the back. Sufficient tone of the rhomboid muscles forms beautiful posture.
To perform an exercise on a fitball, you need to place the ball under your stomach so that you can comfortably maintain your balance, resting on the toes of your straightened legs. Your arms should be straight and joined above your head. To train the muscle, you need to round your back, then, while inhaling, lift your torso up with your arms, fix your body, bend your elbows and try to bring your shoulder blades together. Then you need to return to the starting position. Repeat 5-10 approaches.
