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Eight Prenatal Workouts for Active Moms

It’s hilarious when old folks don’t approve on my exercise routines when I am pregnant. They believe that it could be harmful to the baby. The truth is there are prenatal workouts for active moms that are beneficial for both the baby and the mother.

Exercise helps maintain the ideal weight and prepares the body for a quick and safe labor. It also soothes and lifts the mood and lessen pregnancy worries such as puffiness, sleeplessness, constipation, and exhaustion.

How can I motivate you? Start with the simple routine and be surprised at how amazing it makes you feel!

8 Prenatal Workouts for Active Moms

These workout ideas are great for a motivated mom like you in keeping the health a priority. If this is your first time, you may want to take it slow. If you get the hang of it, try asking a professional for a pace best for you.

However, I suggest consulting your OB first before you start. Your OB can advise you if it’s safe or not.

1. Rowing Machine

It is safe to use a rowing machine when you are on your second to the third trimester. Rowing needs effort and strength. It makes me feel light and energetic. My feeling of nausea does not bother me as often as before.

I suggest investing in the best home rowing machines for mums. It doesn’t matter when your belly has gone bigger. Just change a little bit of your position to provide space for your growing belly. Rowing is a cardio exercise that offers relief to the joints, hips and the back.

Here is a video showing you how to use a rowing machine when pregnant:

2. Swimming

Swimming is my favorite exercise when pregnant

Swimming is my favorite exercise when pregnant. It does not feel like I am exercising at all but just purely enjoying the moment. I even love the part where I float with my big belly right on top.

The gentle strokes in the water help in the relief of my puffy ankles and the constant movement offer a remedy to my aching back.

3. Yoga

Who doesn’t know about Yoga? Even before I got pregnant, I have joined my yogi friends to learn yoga. Yoga is a perfect exercise to make the muscles strong and helps you relax. I never gave up on Yoga and even asked for assistance from the instructor.

Pregnant women have specific routines to follow so make sure sticking to it.

4. Cycling

I refrain from doing my afternoon biking when I got pregnant. However, I do it at home. I guess I’ll be able to put up a mini gym at home since it’s too risky for me to do workouts outdoors. Using my stationary bike still does wonders to my legs, even with this big belly.

This exercise boosts the heart rate without risking and stressing the joints. I suggest adjusting the height of the hand bars to make room for your belly.

Here is a video showing you how to do it when pregnant.

5. Weight Lifting

REMEMBER to do these using lightweights only. If you have been doing heavy weights before you got pregnant, I suggest doing it in moderation now that you are expecting. Avoid routine that requires lying on your back.

You might want to ask for help from your doctor and instructor for the best weights that is safe for you and the baby.

6. Hiking

You may be on a treadmill or wishing for the outdoors, but it doesn’t matter. The result is still the same. Walking is always beneficial to pregnant women who are almost due for delivery. The physical activity aids for a short labor and swift delivery.

Start by covering a short distance and slow pace and increase the speed day by day.

Walking is always beneficial to pregnant women

7. Stretching

Frequent stretching enhances flexibility, strength and relieves back pain. Although stretching is used for warm-ups and cooling down when you are doing a routine exercise, you can do it anywhere. Do the stretching even when you are at the office, outdoors or by yourself.

Remember to be always on the lookout.

8. Dancing

Music during workouts inspires me. Dancing is a good cardio exercise that you can modify, as you like. Try adjusting the moves when dancing to give space for the belly.

Well okay, I do freestyle when dancing or whatever. But as long as I know it won’t harm my baby, why not?

Conclusion

Honestly, exercise is the last thing I would like to do when pregnant. However, knowing that it’s beneficial in my condition, I have to improvise to at least enjoy the moment. These prenatal workouts for active moms I mentioned are my favorite selection. I enjoy doing them that I never feel like exercising at all.

Don’t stress yourself. Exercise is supposed to be fun! Think of a physical activity that makes you happy. Improvise to suit your pregnancy needs. Start from there. Then, share it with me!

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Upper Back Pain After C-Section: Do You Have It?

Three C-sections in a row. I have undergone all of them, and each time, I always have this pain in my back. Is this upper back pain after C Section torments you too?

This was my third surgery, and my back pains now are killing me. I guess this time it staying longer than before. How about yours?

Let us find out why these back pains occur and how long does it usually last. Sometimes, it gives assurance when we are aware of what is going on in our body after a major operation. Knowledge sets us free from assumptions, fear, and confusion.

What are the causes of upper back pains after C-Section?

Here are the common causes of a backache after a surgery. See if it rings a bell to you.

Spinal Anesthesia

I do not know about you, but for me, the epidural anesthesia was painful when injected. The OB said I could scream if I like. I did, and it was loud. I suffered upper back pains after C-section every time. My back throbs and gradually ebbs away after a few months.

Scar Tissue

The scar tissue (usually above the pubic bone) after the operation creates pain at the back when stretched or pulled.

Accumulation of Upper Layer of Skin

The upper layer of the skin accumulates near the spine during the operation, resulting in upper back pain after surgery. It is all because of the unstable balance of the abdominal to back muscles. The condition over stretches the pelvic muscles and unsettles the delicate spinal bones.

Body Posture

After bearing a heavyweight during pregnancy, our back suffered in coping with it. Adapting to breastfeeding would affect the posture too, and may cause back problems as well.

My OB warned that I might have achy back after the operation because I still had a few hours of labor before C-section was decided. During labor, muscles that I do not use often comes to the rescue. They aid in delivering the baby out of the womb. It is like an aftershock, feeling the muscle ache afterward.

After giving birth, the causes of upper back pain after C-section does not end just there. I expected to suffer a little bit more because of my duty as a new mom. I am still mastering the art of breastfeeding, trying to make sure my newborn latches the right way. Doing so, stress my neck and back.

In fact, the whole routine of taking care of my baby all the time takes toll from my body as well.

How long do these back pains are going to last?

Everyone has a different pace of recovery. This upper back pain after C-section usually lasts a few months. Yours may be longer or shorter, but for me, it disappeared right after 6 months.

I guess it was because my usual strength came back after an effective diet. I have also mastered a comfortable way of breastfeeding my baby. I managed to go back in shape in a few months.

Unfortunately, some made it later than mine. If you suffer from these back pains before giving birth, especially during early pregnancy, it is evident that it will continue after giving birth. Take note that maintaining a healthy weight can ease this problem.

Are there remedies for this backache?

There are ways of finding relief if the upper back pain after C-section attacks. I have some ideas that you can do at home. It will not get in the way of your daily routine nor demand time and money. All you have to do is to stay committed and give some extra effort.

Gradual Exercise

You may not like the idea of an exercise while your back is a torment. Believe me; this is what you need. Go for an easy activity like early morning hikes. Do it slowly for the first few days, and then increase in speed as you feel you are ready.

When you are confident to a bit more, consult your OB and ask for a recommendation. I did some stretching, back, and abdominal exercises every day. However, you do it when you are strong enough and remember to know your limits.

Be conscious of your posture

Practice good posture at all times especially during breastfeeding. Let others help you with lifting heavy objects.

Pamper Yourself

Wow, the upper back pain after C-section, soreness, fatigue and the tension of being a mom take away all the energy and the smile along with it. Therefore, I pamper myself to relieve from all the negative vibrations. If you like, you can do these:

  • Give yourself an early night, bathe, and soak in a warm tub.
  • checkApply heat or cold pads to aching areas.
  • checkInvest in a high-quality mattress.

View this video to give you an idea of how to exercise as a remedy for your upper back pain after C-section.

Conclusion

Upper Back pain after C-section could be natural after giving birth, but you can certainly control its severity and frequency when it happens. Learning what you need to do after reading this article can help you. Be mindful of your posture and rewarding yourself with the needed rest can lessen the pain.

Doing some exercise and a healthy diet can hasten your recovery. However, it would be best to seek medical help to assure your safety.

I hope I helped you in easing those discomforts. Share the information with others and feel free to ask some questions. Sharing experiences is nice.

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What are the benefits of Kegel exercises?

Kegel exercises, also referred to as pelvic floor exercises, are basically working on the pelvic muscles to strengthen them so you can exert better control. The pelvic muscles support the bladder, small intestine, rectum and uterus in women. Kegel exercises have many benefits for women, especially those who suffer from urinary incontinence and post childbirth problems such as excess fat in the lower abdominal area, a lowered uterus, poor bladder control and stress incontinence. Some women lose the firmness in their vaginal muscles. Kegel exercises can undo these effects of pregnancy and childbirth. Kegel exercises are also beneficial for men. Here is a comprehensive list of benefits of kegel exercises.

1. Kegel exercises strengthen the pelvic muscles and also help them heal if they have been strained and stressed for some reason. Every muscle will get weaker if it is not put to good use. If you do not have an active lifestyle, if you are overweight or obese, if you make poor dietary choices and if there are medical conditions that impair the strength or wellbeing of your pelvic muscles, then you will fail to control them and in due course of time the organs they support and hold in their rightful places will begin to move downward. These can pave the way for many health problems. Kegel exercises will enable you to regain control of your pelvic muscles.

You would be able to strengthen them as you continue your kegel exercises. There will come a time when your pelvic muscles will be as strong as they were ever or stronger.

2. Pelvic muscles can get stressed and strained during childbirth. Women who have such an issue would benefit from kegel exercises. If performed well, kegel exercises will also tighten vaginal muscles. Any tissue that is scarred in the area, any problems with natural blood flow or circulation issues, compressed tissues or cramped muscles in the lower abdominal area would also get healed.

help women to have a healthy uterus

3. Kegel exercises would enable women and men to have optimum control of their bladder. Men and women, especially those who are older and relatively not so healthy, are vulnerable to urinary continence. Pregnant women and some young mothers too may have incontinence issues, but this is not the same as urinary incontinence among older women.

Regardless of the cause of urinary incontinence, kegel exercises can improve the condition and help you regulate bladder control. If urinary incontinence is caused due to obesity, old age or the bladder having got lowered due to weak muscles, then kegel exercises can prove to be a godsend.

4. Kegel exercises can also help women to have a healthy uterus. Many women suffer some damage in the uterus during the birthing process. Some women also have issues during pregnancy. The uterus can get healed completely, with a little support in the form of natural blood flow to the area and from the adjoining muscles and membranes that hold the organ in its place. Kegel exercises increase blood circulation and the stronger pelvic muscles will expedite the healing process.

5. Kegel exercises can improve sex life, especially sexual intercourse. This is true for both men and women. Pelvic thrust is a crucial component of sexual intercourse. Women who have tighter vaginas will always have more satiation during sex. The pelvic thrust determines pleasures and it is not just about depth but the actual physical impact. Women and men with weaker pelvic muscles would fail to generate the thrust needed for optimum pleasure. Kegel exercises can change how you have sex; that is unless you already have amazing strength in your pelvic muscles.

can tighten the ligaments in the lower abdomen

6. Kegel exercises can tighten the ligaments in the lower abdomen and the womb of women. Many women suffer tears in the ligaments in this region during pregnancy and childbirth. As the fetus grows, the body of a woman has to accommodate its increasing size and hence makes some changes.

A few changes are compelled by the growing fetus and the body does not resist. Torn ligaments and scarred tissues are very common and they do not have to be serious in any way. However, it is always better to heal torn ligaments and scarred tissues sooner than later.

7. Kegel exercises help women to prevent rapid weight gain. The workout facilitates weight loss. This is also true for men. While women are prone to gain weight after childbirth due to various biological reasons, men too can gain weight after becoming a father. This may be for a psychological reason for some men.

Some men do not have any reason to gain weight after becoming a dad, albeit there are those who have to quit their regular exercise to make time for the newborn. No matter why you or your better half gains weight, kegel exercises can help and keep it in check. The weight gain can be reversed in due course of time.

Useful resources:

12 Proven Methods to Tighten Your Vaginal Naturally – DVHC.org

How To Avoid Getting Swollen Feet During Pregnancy

When you are pregnant, your body undergoes a lot of changes. One unpleasant change that you may notice is that your feet and ankles begin to swell. The severity of the swelling can range from mild to quite extreme, depending on the time of the day and what the weather is like outside. Swelling is generally worse later in the day and during periods of hot weather.

Foot Swelling As It Relates To The Pregnancy Timeline

Most women who are pregnant start to notice their feet swelling when they are anywhere from about 22 weeks to 27 weeks along in their pregnancy. This swelling tends to continue all the way through until the end of the pregnancy according to Orthotic Shop.

Understanding Why Pregnancy Causes The Feet And Ankles To Swell

Edema, which is the medical term for this type of swelling, occurs when your body retains extra fluid in its tissues. Pregnancy causes an increase in blood flow through your body. The changes in your uterus also can wind up putting pressure on the veins in your pelvic region as well as on the large vein known as the vena cava. This vein helps blood circulate from your lower body back up to your heart. The combination of increased blood flow and pressure on the veins often results in swelling in the lower body. You may also notice swelling in your hands, making your rings too tight or uncomfortable.

When Should You Be Concerned About Foot Swelling?

Swelling that is relatively mild usually is not a cause for concern. Instead, it is a common symptom of pregnancy. Some women don’t experience any swelling at all. There are situations, however, where you should be concerned about swelling in your limbs or face. If you notice your face, hands, or other parts of your body becoming exceptionally puffy or if the swelling doesn’t seem to go away when you sleep, you should get a hold of your doctor. Conditions like preeclampsia can cause swelling in the body. Usually, these conditions also have additional symptoms, ranging from causing you to gain weight to increasing your blood pressure. If you have been seeing your doctor regularly and your blood pressure and urine check out okay, you probably are not experiencing preeclampsia. If you experience excessive swelling that doesn’t go away, however, it is still worth contacting your doctor to get checked.

Steps You Can Take To Minimize Pregnancy-Related Foot Swelling

  • Don’t stand or sit for long stretches of time. Instead, regularly alter your position, sitting down periodically if you spend most of your time standing or getting up and walking around occasionally if you spend most of your time sitting.
  • checkTry elevating your feet. This can help keep fluids from accumulating in your lower body.
  • checkChange your sleeping position. Laying on your left side when you sleep may help improve your kidney function, making it easier for your body to eliminate excess fluids. This, in turn, can minimize swelling.
  • checkStart exercising. With your doctor’s approval, begin doing some exercises that are safe during pregnancy. For instance, going for a walk or taking a swim is a great way to get your blood moving. This, in turn, can minimize swelling in your body.
  • checkDon’t wear socks or stockings that are too tight. Ideally, you want to promote better blood flow through your lower body by skipping out on any pieces of clothing that are too restrictive.
  • checkChoose shoes that won’t pinch or bind your feet. Even though they may not be stylish, you should look for supportive shoes. Alternatively, you can also add orthotic insoles to some of your current shoes to get extra support. When you are relaxing at home, avoid shoes altogether, opting for comfortable slippers instead.
  • checkConsider wearing support hose. Pantyhose that have built-in support can help minimize swelling by providing light compression. The key to success when using them is to put them on early in the day before any major swelling kicks in.
  • checkStay hydrated. Although it may seem like drinking extra fluids would make you swell even more, it actually has the opposite effect. Staying adequately hydrated helps your body maintain the proper balance of electrolytes and makes it easier for it to eliminate waste. This, in turn, can result in less swelling.
  • checkTry to cut back on salt. If you eat too much salt, it could make swelling worse. Don’t go overboard, however, since too little salt can also cause problems with swelling. Use a moderate amount so that your body can maintain the right balance.

Your Shoes May Not Only Be Getting Tighter Because Of Swelling

While swelling during pregnancy is definitely one cause of your shoes getting tighter, there may be another cause, as well. During pregnancy, your body releases a hormone known as relaxin. This hormone helps loosen up the ligaments in your body. As a result, the bones are able to spread further apart. This can cause the bones of your feet to spread apart from one another, making your feet bigger. Although your feet will usually return to their normal size after pregnancy, there are some cases where they don’t. You may find that your shoe size goes up as much is one size as a result of being pregnant, meaning that you may have to buy new shoes to keep your feet comfortable after you have your child.

Other Related Articles:

  1. How to Maintain Your Health during Pregnancy