Admittedly, as a guy, I will never experience the wonders and the horrors of carrying a baby for nine months. However, I’ve seen the anguish and the frustration on my pregnant patients’ faces as they go through the daily rigors of pregnancy. Here are the top three pregnancy pains and how to navigate them like a champion.

Low back pain
As the baby begins to grow in the womb, the belly is pulled forward by the weight, stretching the abdominal muscles and weakening them. The body makes up for this added weight in front by leaning the upper body back. These two features combined lead to an increased curve in the low back called a hyperlordosis. Now the spine is no longer lined up properly for the cushiony discs between the vertebrae to act like shock absorbers, leading to all kinds of nagging, throbbing, pinching pain.

Low back pain can happen relatively early in pregnancy but usually does not become bothersome on a daily basis until the belly begins to show in the second trimester or sometimes even later. Walking becomes uncomfortable, but the worst part is not being able to find a comfortable sleeping position. Lack of restful sleep can cause many other problems like mood swings, irritability, tiredness during the day and delayed healing from pain.

Though the only way to permanently get rid of this type of pain is to have the baby already, low back pain can be alleviated by wearing a soft, supportive brace or supportive pants. You also can try practicing yoga’s cat pose, arching your back while on your hands and knees. Instead of binding clothing or a bulky brace, certain types of kinesiology taping can be worn for a few days at a time to create a sling around the belly and provide some support for the weak and stretched abdominal muscles and overworked low back muscles. Make sure to have this done by a certified kinesio taping practitioner.

Sciatica
One of the most nagging and potentially debilitating pregnancy pains, sciatica can flare up as early as the first trimester. As the body undergoes hormonal changes to accommodate that new bun in the oven, a hormone known as relaxin kicks in and helps to soften some of the joints of the pelvis as well as relax the muscles of the uterus. The problem is that it relaxes other joints in the body too, like the ones in the spine and hips. This can cause pain in the joint between the hips and the tailbone known as the sacroiliac joint.

It also sometimes puts pressure on the big nerve that goes down the back of the leg known as the sciatic nerve, causing sciatica. This pressure can happen in a few different places along the sciatic nerve like at the spine, between the small muscles of the buttocks or farther down the back of the leg.

Sciatica can be identified by pain that specifically shoots down the back of the leg. Sometimes it goes down to the back of the knee and sometimes down the entire leg to the toes. This can make it difficult to walk, stand or move between positions.

Correcting sciatica caused by pregnancy is difficult without knowing where it is coming from. A visit to a chiropractor can help identify the location of the problem, as well as any other areas in the body that are needlessly tight or even areas that might be too loose due to relaxin. Alignments of the spine and other joints will give periodic but much-needed relief as they remain soft throughout pregnancy. Supportive kinesiology taping as well as specific strengthening or stretching exercises may also be recommended.

Labor and delivery
Now that nine months have passed and nothing could seem more unbearable than the daily pain and discomfort, it’s time to have the baby. Labor contractions kick in that feel like a never-ending kick in the stomach. Those few seconds seem like they last for days, and just when the pain subsides, it gets replaced by the thought of another contraction that is about to come in less time than the last one. Thoughts of just making the pain go away dance in the mind. Epidural injections and a Caesarean section now seem like wonderful options.

The delivery team seems to be rushing every aspect of the delivery to have the baby delivered faster and empty the room for the next delivery. Time is money after all. None of this sounds very pleasant, but some alternatives can help minimize the stress of this process.

Early in the third trimester, a doctor skilled in the Webster Technique can check regularly and help to make sure that the baby is properly positioned for birth. This by itself can minimize a lot of pain associated with labor and delivery and minimize the chances of a Caesarean section. To find a doctor certified in the Webster Technique, please visit www.icpa4kids.org.

Labor pains also can be minimized by activity throughout the labor and delivery process. Lying face up in a bed is the most unnatural position in which to give birth as it does not allow for the right alignment to push out the baby. This leads to prolonged labor and delivery times. Shorten this time by walking around, being active and stretching the low back and pelvic areas by sitting on an exercise ball during labor. These philosophies are promoted by many OB/GYNs and midwives. Opting for a midwife in Houston does not mean giving up the peace of mind of being in a hospital. A team of midwives works directly out of St. Luke’s Hospital, for example.

Though pregnancy is a natural part of life for a woman, it can also be very frustrating. Remember to breathe, pamper yourself and reduce unnecessary stresses. If it’s any consolation, half of the people in this world will never get to experience the joys of this miracle firsthand.

Published in the July/August 2011 issue, this article was written by Dr. Al Jameson and is reprinted with the permission of Total Body Magazine. To view this article in the full magazine, click here.

So what did I do to rehab the ankle?  I put microcurrent therapy on it a few times for extended periods of time along with my ArniCan Cooling Spray and kinesiotaped it almost immediately after the injury.  All of this and some stretching helped reduce the healing time.  These are all the exact types of therapy I use on my patients to help them recover from injuries faster.

Ever notice how the bikini models in a magazine or on TV seem to be much sexier than women of the same build in real life? Ever notice how “poised” and “graceful” are two words used to describe some of the world’s most amazing and intriguing women? The one factor they all have in common is good posture. With a little effort and attention, a winning posture can help improve appearance and mindset in unimaginable ways.

CHECK YOUR POSTURE
Screening for bad standing posture is fairly easy. First, stand in front of a full length mirror with your feet shoulder width apart and eyes closed. With your arms relaxed, march in place a few steps and then stop. Keeping your eyes closed, turn the head to the left, then right, then back to neutral. Open your eyes, and look for the following (see illustrations):
• Eyes and nose should be pointing straight forward and not turned slightly to the side. Ears also should be level and not one higher than the other.
• The left and right shoulder should be level with each other while relaxed.
• The upper body should be straight, not tilted to one side or the other.
• Each knee should be straight over the foot and not pointing in or out.
• The feet should be pointing forward with the insides of the feet parallel.

You can also have a friend take your picture so that you can analyze your posture more closely. Now repeat the same steps to analyze your posture from the side. This time, look for the following (see illustrations):
• Your ear should be directly over the shoulder.
• Your shoulder should be directly over your hip.
• Your hip should be directly over your knee, and
• Your knee should be directly over your ankle.

In other words, you should be able to draw a straight line through each. If you notice that everything is not aligned as it should be, move each body part until it is properly aligned. Does it feel comfortable or awkward? If it doesn’t feel natural, these six steps should help.

IMPROVE YOUR POSTURE
Relax and stretch. Yoga and Pilates can help improve the joints and relax muscles and tendons that have built up tension and stress. Movement is the only way to get fluids into the intervertebral discs, helping to improve height by an inch or two as well as keeping the spine healthy. It also brings fluid into the other joints, which reduces the risk of osteoarthritis.

Love the feet. The feet are the foundation of posture, and without good support from the three arches in the feet, they fall flat over time and start twisting the body at all the joints, including the ankles, knees, hips and even the spine. Wearing heels less or wearing heels shorter than two inches will go a long way to reducing the stress on the arches. Stretching the calves by leaving the foot flat on the ground and leaning forward at the knee will also help reduce the stress on the small muscles of the foot. Using a golf ball to massage the bottom of the feet at the end of the day can help reduce pain and increase circulation as well, all helping to improve the posture of the feet over time.

Eat your way to a good posture. Getting the proper nutrients can make sure the bones can support the weight of your new good posture and make sure the soft tissue that connects everything in the body stays stretchy and pain-free. Vitamins such as C, K and D are vital to good bone and tissue health as well as minerals like calcium, magnesium and even strontium. It all starts with a healthy base of green, leafy vegetables and low-glycemic fruits to get a good foundation.

Sleep it off. The position of the body while sleeping can lead to all kinds of posture problems. Imagine holding a bad position for eight hours every day, and that is what happens during sleep for most of us. Ideally, sleep happens on a comfortable mattress, lying face up and using no pillows. This aligns the head with the back, and over time, can get rid of nagging neck and shoulder pain.

Sit up straight. Most of us seem to be sitting all the time either at work or at home. Our bodies just were not designed to sit all day. It puts a lot of stress on the low back and shortens the hip muscles while weakening the back muscles. This causes all kinds of imbalances in standing and walking posture, like the rear sticking too far back or the stomach muscles being weak. If you work at a desk all day, stand up every hour and stretch for three to five minutes so the muscles can move and the joints don’t get dry.

Mind your posture. Keeping good posture in the forefront of your mind for a few weeks can go a long way to reaching posture goals. It takes about 90 days to retrain the brain before an action can become unconscious habit. Leave sticky notes on the mirrors at home, in all purses and at work with encouraging reminders to straighten up. Think about good posture when walking as well as when sitting or standing.

WHO ELSE CAN HELP ME?
Your go-to doctor for posture checkups, maintenance and correction is definitely a chiropractor. A chiropractor can help analyze standing and moving postures. He can check for advanced problems of the spine and joints like scoliosis (sideways twisting of the spine) and osteoarthritis and treat those conditions in many cases or refer the patient to an appropriate specialist.

A chiropractor also can evaluate advanced movements for sports and other physical activities to make sure there are not any posture problems that can lead to injuries. Some will even scan the feet to check for imbalances in the arches and how they affect posture. Remember to ask for appropriate exercises to rebalance the muscles that affect posture as well as tests that can find what nutrients are missing.

A podiatrist (foot doctor) can help address any changes in the shape of the foot that might affect posture like bunions, calluses and hammer toes, especially if you wear high heels. A nutritionist can help get the diet on the right track to make sure the body is getting what it needs to stand up and move straight.

Taking care of posture now will bring confidence and prevent many aches and pains in old age. So what are you waiting for? Finish off that sexy bikini body with some poise and head to the beach!

Published in the May/June 2011 issue, this article was written by Dr. Al Jameson and is reprinted with the permission of Total Body Magazine. To view this article in the full magazine, click here.

Speaking of which, here’s a recap of my current sponsors:

• Original Web Design Team
• Plants N’ Petals Weddings
• Passage To Paradise
• Kangen Water

If you would like to sponsor and be featured on this blog, my website, and on Facebook, please click on “chip in” to the left on the website.

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	11m 24s	5.26 mph	1.000 mi	11m 24s	5.26 mph
	11m 46s	5.10 mph	2.001 mi	23m 10s	5.18 mph
	12m 40s	4.74 mph	3.001 mi	35m 50s	5.03 mph
	2m 55s	4.69 mph	3.229 mi	38m 45s	5.00 mph
Summary			3.229 mi	38m 45s	5.00 mph

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	5m 12s	11.58 mph	1.004 mi	5m 12s	11.58 mph
	4m 52s	12.34 mph	2.004 mi	10m 04s	11.95 mph
	4m 14s	14.18 mph	3.005 mi	14m 18s	12.61 mph
	4m 47s	12.50 mph	4.001 mi	19m 05s	12.58 mph
	4m 56s	12.20 mph	5.004 mi	24m 01s	12.50 mph
	4m 56s	12.12 mph	6.001 mi	28m 57s	12.44 mph
	3m 38s	16.59 mph	7.005 mi	32m 35s	12.90 mph
	4m 31s	13.22 mph	8.000 mi	37m 06s	12.94 mph
	4m 48s	12.62 mph	9.010 mi	41m 54s	12.90 mph
	4m 22s	13.76 mph	10.012 mi	46m 16s	12.98 mph
	4m 31s	13.28 mph	11.012 mi	50m 47s	13.01 mph
	5m 40s	10.53 mph	12.006 mi	56m 27s	12.76 mph
	5m 25s	11.05 mph	13.004 mi	1h 01m 52s	12.61 mph
	5m 08s	11.72 mph	14.006 mi	1h 07m 00s	12.54 mph
	1m 26s	11.83 mph	14.289 mi	1h 08m 26s	12.53 mph
Summary			14.289 mi	1h 08m 26s	12.53 mph

The problem with today’s ride was that once again I didn’t have my GPS working. No worries. I had a pace car today! I’ve come to find out that equipment does make a bit of a difference. In the same gears and with the same cycling cadence, my dad was making much better time than I was. Luckily, I got my sister-in-law’s nice Fuji road bike that she hadn’t used in years and took it to the bike shop to get tuned up. I should be getting the bike back by the end of the week, so hopefully there will be a jump in improvement of my time. I’ll have to get used to the clips on the bike though and get some cycling shoes.

The weather was good today except for the usual wind in front of the Barker Reservoir dam and a fun run in the park causing some traffic. I also had some equipment issues with my water pak coming undone off of one shoulder. The top strap started riding up into my neck but I didn’t want to stop because I had good cadence going. We took a short break at the end of the reservoir to fix equipment and headed back.

Our time was not very good with all the issues, but we did the 14.5 miles in about 70 minutes. The Kangen Water has been good. It’s highly absorbable and has an alkaline pH, which is great for during exercise to replenish fluids.

Please consider sponsoring my first triathlon.  I’m about $500 away from my goal, and sponsorship gets you recognition on my website, my clinic’s Facebook page, and my weekly newsletter.  All additional proceeds will go to the American Diabetes Association, the triathlon’s official charity.

So I set the stopwatch on my phone to see about how long it will take and did one lap, 50 meters, in about a minute.  This is about what I expected, but even this distance wiped me out.  I definitely will be taking breaks every 50 meters to catch my breath while training until I get a little stronger.  So at this pace, in theory, I should be able to complete the swim in about 10 minutes, but my breathing and swim stroke are atrocious, which wastes a ton of energy.  I’ll be focusing on this as I train.  So I figure with some breaks, I should be in and out of the water in 15 minutes.

I’ll have to get some open water experience too so that I can learn to look in front of me (there will be about 100 people starting at the same time) so I don’t get kicked in the face and also to learn to take breaks without being able to stand up in the water or grab anything.  I honestly though that the running would be the hardest part for me but now I think the swimming will be the greatest challenge.  No worries.  That’s what training is for…

In my email newsletter, I announced my first triathlon, and got two additional sponsors. Max Jameson is the author of Passage to Paradise, a popular Persian novel translated into English. Malcolm Chatham promotes healthy lifestyles through optimized water known as Kangen Water. He will be supplying me with this water for my training and I will be blogging about my experience with the water as I train so stay tuned. If you would like to be a sponsor, just click the chip in link at the top left of my website, www.infintewellnesschiro.com, and I will add you to my sponsor list and promote you in my newsletter, on Facebook, and on my website as well.

I have a new sponsor for my first triathlon. Max Jameson is an author and has translated a very popular Persian novel into English called Passage to Paradise. Check the book out on Amazon. Thank you to all my sponsors so far for your support. I’m inching closer to my $725 goal. Help me out and you can take advantage of the sponsorship opportunities through my newsletter, facebook, and my website.

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	10m 41s	5.63 mph	1.002 mi	10m 41s	5.63 mph
	14m 05s	4.27 mph	2.004 mi	24m 46s	4.86 mph
	12m 23s	4.83 mph	3.001 mi	37m 09s	4.85 mph
	1m 03s	5.97 mph	3.106 mi	38m 12s	4.88 mph
Summary			3.106 mi	38m 12s	4.88 mph

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	4m 44s	12.76 mph	1.007 mi	4m 44s	12.76 mph
	4m 38s	12.93 mph	2.005 mi	9m 22s	12.85 mph
	4m 26s	13.54 mph	3.006 mi	13m 48s	13.07 mph
	4m 31s	13.27 mph	4.005 mi	18m 19s	13.12 mph
	4m 27s	13.43 mph	5.002 mi	22m 46s	13.18 mph
	2m 23s	12.25 mph	5.488 mi	25m 09s	13.09 mph
Summary			5.488 mi	25m 09s	13.09 mph

	Mile Time	Mile Speed	Distance	Time	Speed
	0s	-	0.000 mi	0s	-
	4m 36s	13.10 mph	1.004 mi	4m 36s	13.10 mph
	3m 45s	15.94 mph	2.000 mi	8m 21s	14.37 mph
	4m 16s	14.07 mph	3.000 mi	12m 37s	14.27 mph
	4m 47s	12.54 mph	4.000 mi	17m 24s	13.79 mph
	4m 44s	12.82 mph	5.011 mi	22m 08s	13.59 mph
	4m 52s	12.32 mph	6.011 mi	27m 00s	13.36 mph
	5m 26s	10.97 mph	7.005 mi	32m 26s	12.96 mph
	4m 32s	13.23 mph	8.004 mi	36m 58s	12.99 mph
	5m 11s	11.57 mph	9.004 mi	42m 09s	12.82 mph
	4m 58s	12.07 mph	10.003 mi	47m 07s	12.74 mph
	4m 21s	12.02 mph	10.874 mi	51m 28s	12.68 mph
Summary			10.874 mi	51m 28s	12.68 mph