Structurally, there are a few factors at work.  First, a hormonal change – an increase in the hormone relaxin, acts to loosen ligaments in the body (especially the hips) in order to increase the capacity of the pelvis as the pregnancy advances.  This hormone affects many of the important ligaments and structures throughout the body, including the sheaths supporting the carpal bones in the hands and the tarsal bones in the ankles.  This loss of support and laxity create unwanted movement within those joints and can cause pain and swelling.  Also, with the benefits of the pelvis being able to accommodate the advancing pregnancy, comes the possibility of a condition called sacroiliac (or SI) joint dysfunction.  As the body fights to balance the need for flexibility and structural strength, significant low back pain often ensues.

A second and more obvious factor is simply the added weight associated with pregnancy and where it’s distributed.  Structurally, the additional load placed on the entire skeleton, but especially the spine and pelvis, further creates significant challenges on an expectant mother and her pain levels.  Proper support is key and positive factors to deal with this challenge include:  proper rest and “getting off your feet”, external supports (i.e. “pregnancy belts”), proper fitness levels – before and during pregnancies, and proper skeletal alignment (Chiropractic! Yay!). 

Pain during pregnancy is further complicated by not only the above factors, but also the restriction of many pain remedies such as most pain relievers and prescription muscle relaxers as well as many types of physical therapy.  Helping yourself naturally becomes even more important during a pregnancy and Chiropractic care, massage, yoga, Pilates, and even meditative techniques can all benefit mothers greatly.  Seeing expectant mothers in my office as patients gives me great pleasure in knowing that we’re helping her optimize her pregnancy experience and are having a positive influence on not only that person’s pain levels, but on her delivery and recovery as well.  I strongly recommend asking your OB/GYN about ways to help yourself naturally in addressing the challenges of pregnancy, so that the joy and wonder are what are most remembered.  This way, mother and child can grow healthy and stay well.

And as important as mothers are to us all, anything we can do to help them is just fantastic.  Maybe it helps pay back a little of the tremendous debt we owe our mothers for all they’ve done for us!  So, if nothing else this month, do something extra-nice for the mothers you know as a way of saying “Thanks”.

Two Straps:  Make sure the bag has two straps. Single strapped bags, like satchels and duffel bags, should be avoided. A single strap places the entire load on one side of the body. Two straps balance the load on both shoulders. A single strap bag is sufficient for carrying light loads, like a change of clothes, but should not be used to carry any real weight.  Also, ensure kids are using both straps!

Size:  The second most important thing is to have the right size bag. The bag should be no larger than the child’s back. It should rest 1-2 inches below the shoulders and no more than 4 inches below the waistline (Remember: the waistline is level with the bellybutton).

Wide, Padded Straps:  The bag should have wide shoulder straps. Wide straps distribute the load over more area of the shoulder. You should consider a bag with a minimum of two inches and padded to ensure optimal effectiveness. The padding spreads the load as well as alleviates any pressure points.  Adjustable straps help keep the backpack from swaying and this further prevents back stress.

Padded Back:  The back should be padded as well. This will also help alleviate any pressure points. Also it will protect the child’s back from being poked and prodded by what is loaded in the bag.

Lightweight:  The bag should be light as possible. The stress on the back is caused by the weight of the bag as well as its contents, so anything you can do to reduce that weight will reduce the stress.

Waist Strap:  A waist strap is a very important feature.  It dramatically helps direct the load away from the shoulders and onto the much stronger waist and hip muscle groups. It also serves to physically lower where the weight is distributed with respect to the wearer’s spine.  By lowering part of the load to this point you also place less stress on the spine. Less stress on the back means less chance of back pain.

Compartments:  A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back, and try to place the heaviest items closet to the body.

Overloaded backpacks offer a significant source of potential problems for kids.  Try this experiment – actually weigh your kids’ backpacks as they get ready for school and see for yourself if there’s something you can do to help.  The 20% percent rule may not sound like a lot, but the equivalent is a 180 pound man carrying a 45 pound load on his back!  Of course, you can review what’s in the backpack to lighten the load, but please don’t neglect the proper fit and use of an effective bag to help kids stay out of pain.