Tuesday, March 11, 2008
Relieving Pregnancy Aches & Pains
It's not pregnancy that causes aches and pains, it's posture. Posture while you're sleeping, standing, walking and sitting can cause problems with your lower back, hips, shoulders, headaches and cramping. So before you reach for the bottle of painkillers, or spending a lot of money on seeing an osteopath, use the guidelines below and see if anything changes.
Once you reach 22 weeks of your pregnancy, it is strongly advisable to lie on your side (normally your left side) while sleeping. This is because you have a main vein running up the right side of your spine, and with the extra weight of your belly pressing against it when you're on your back, you and your baby will find you get short of breath and will be restricting the blood flow to your baby. If you find yourself on your back during the night, don't worry. Your body has woken you up so you can change position and be more comfortable.
Many doctors, midwives and physiotherapists recommend placing a pillow between your knees while you sleep on your side to help with hip and back aches. Unfortunately this is totally pointless. The first problem is that you'll be placing too much pressure on the inside of your leg with the weight of your top leg. Given that your blood is thicker and prone to clotting (very normal and healthy; any clots are usually dissolved naturally), you don't want to be putting extra weight onto your legs. You're likely to experience pins and needles and cramping by doing this.
The second problem with using a pillow between your legs is that the pillow is rarely stable enough and thick enough to keep your hip joints at the right angle. This will mean that you're back will be twisting (causing more mid and lower backache and also pressing on your belly) and your hip will be over stretching with the angle of your leg pulling down. It's really not comfortable to lie like this, and your sleep will be compromised.
For a Joyful night's sleep, I recommend getting either a sturdy bolster (that won't roll) or a firm pillow from the sofa that is at least as thick as the span of your hand; your thigh needs to be at a right angle to your hip joint and your foot supported (preventing cramps). This will allow you to have a straight spine while sleeping and also give your belly enough room to be comfortable, and thus give baby enough room to move. Your lower back ache will be eased and you'll be comfortable enough to sleep well.
If you turn over in the night, don't worry about the leg pillows... put your leg over your partner! (If he/she doesn't mind!!) They're usually just the right height!
You will also need to place a small pillow under your belly as you sleep on your side. There are some ligaments from your uterus that are attached to the base of your spine, so any pulling on those may cause lower back ache. By placing a small pillow, just big enough to stop the feeling of dragging (so not very thick) you'll find your lower back is much more comfortable, and you're baby will have more room to move.
To help with any shoulder tension, I suggest you place a pillow parallel to the pillow under your head. Allow your shoulder to drop down between the two pillows to as you don't squash it while you're asleep. Having the pillow horizontally will mean that if you roll over you'll already have the pillow in place for your other side. I also think it's a great idea to hug on to a pillow over your chest (like you would a teddy bear). This stops your exposed shoulder from over stretching as it drops down and will also protect your breasts if they're feeling tender.
Prevention is better than a cure, so even if you don't have any aches, please do lie with these pillows so as to have a comfortable pregnancy. Going into labour with a sore back to start with isn't a very good way to enjoy your child's birth to the full.
Whenever I mention posture to a client, they immediate stiffen their back and pull their shoulders back! Here are some great tips to encourage good posture, the easy way...
When you walk, stand or sit, try and remember to have your feet pointing forwards. By turning your toes out, or your ankles in, will result in hip ache as the bones and joints are rotated. When your feet are pointing forwards and the weight of your body is evenly distributed you should feel a slight pull outwards on your thighs. If you feel the weight on your feet is uneven (on the front, back or sides), rock backwards and forwards or side to side until you feel that the weight is equal.
The weight of your body, and correct posture, should be held on your bones and not your muscles. Muscles are designed for movement and if they're expected to take your body weight for prolonged periods they will start to ache. Place a finger on the ball of your hips (one on each side), and purposely push your bottom out. You should feel the ball of your hip roll down and back. Many women stand like this and think they have a big bum and belly; standing like this will feel like your growing uterus is dragging down. Tuck your bum under so as you feel the ball of your hips roll up and forwards. It's only your bottom that needs to move, not your legs and knees. You should now feel the weight being held in your hips and feel a relief from your belly and back.
If your shoulders are prone to rolling forwards you're likely to cause yourself lower and mid back aches from the muscles pulling, and also neck ache and headaches. The way you will always be able to tell if your shoulders are rolling forwards is by placing your hands by your sides. If your hands are in front of the seam of your trousers/skirt then your shoulders are rotating forwards. All you need to do to correct your posture, is to move your hands, palms flat against your leg, behind the seam of your trousers. It's really difficult to roll your shoulders forwards when you're hands are in this position. When walking remember to swing your hands behind the seam of your trousers, rather than in front of you. Keep practicing this and you'll find any shoulder and neck tension will dissolve very quickly.
Standing and walking with the weight in your hips and your shoulders back will now make you look like a gorgeous pregnant woman rather than a gorgeous over weight lady. Follow these easy steps and you'll have more space to breathe, your mood will lift, your energy will increase and your baby will have more space to wiggle!
Based in Auckland, Samantha is New Zealand's only advanced specialist in Pregnancy, Labour & Postnatal Massage and offers a unique service to New Zealand women as a Birthing Doula and tutor. She is passionate about giving women the essential information they need to have the best chances of a Joyful Childbirth which often get over looked by the medical profession, antenatal classes and popular birthing books.
English Football League Predictions
The big kick-off is upon us again and those experts in the know from the world of TV and press have been busy telling us how it all ends, even before it has begun! As usual fixed odds in focus have joined in via their e-zine service Tipped at the Post.
In the Premiership, although Liverpool have spent big, they are not quite there yet and consequently are likely to fall short of Man Utd and Chelsea again. The Blues will be keen to regain their crown, but United still appear to have the edge. Arsenal are perhaps, one season away from being genuine challengers again; however, in Van Persie they do have a player capable giving the likes of Rooney, Ronaldo, Gerrard and Drogba a run for their money, with regards to player of the season. Spurs are getting closer to the big 4, but they are still not close enough and are more likely to be battling for the UEFA spots with Portsmouth, Villa, West Ham and Newcastle.
The likes of Reading, Everton, Sunderland and maybe surprisingly Derby can all make mid-table finishes. Most people will have the Rams as certainties to make an instant return to the Championship, but in Billy Davies they have a talented manager capable of keeping their heads above water. At the bottom Blackburn and Man City can stay out of trouble - just; with the rest in a real battle. Wigan have signed a lot of players, but too many of them have a lot to prove and Middlesbrough - with some un-inspiring signings - could join them in the bottom two. Of the remaining 3 teams, Bolton might struggle to cope post Allardyce and slip out at the death, leaving Birmingham and Fulham breathing huge sighs of relief.
Charlton, with a good manager and plenty of cash, are more than capable of jumping straight back up from the Championship and taking Wolves along with them. Last season will have been a good experience for the black country outfit. Sheff U have an impressive forward line, but defence is a worry and the play-off's look a more likely option together with Watford, Cardiff and one from Norwich, Coventry and Southampton. West Brom may well suffer a Wembley hang over and just miss out. Mid-table is probably the best Sheffield Wednesday, Ipswich and Palace; with Leicester, Hull and QPR improving on last term, but not significantly. Colchester did remarkably well in their first year up, but are likely to find it a great deal tougher second time around and Preston are likely to suffer from the loss of David Nugent. Bristol City and Blackpool are more than capable of consolidating, but the others look vulnerable. Barnsley can just about survive, likewise Plymouth; leaving Stoke Burnley and Scunthorpe fighting the drop.
In League One, Forest are everybodys tip for promotion, but they look destined to miss out again. They have brought in Neil Lennon, but its a very tough division and you have to wonder about his legs. Tipped at the Post's two for automatic promotion are Doncaster and Millwall. The Yorkshire club are very ambitious and James Hayter is a cracking signing at that level. The Lions young side finished well and Willie Donachie will have them spot on. Huddersfield, Oldham and Luton are taken to fill the play-off places with Forest; just ahead of Carlisle, Swansea, Yeovil and Southend. Bristol Rovers can have a brighter season than many are suggesting, as can Hartlepool and Walsall, all 3 coming up together. Brighton, Tranmere, Crewe and Port Vale seem set for pretty uninspiring seasons; and Gillingham and Leyton Orient look certain to be bottom half material. Leeds need some luck with their appeal against the 15 point penalty, otherwise they could slip straight through. Swindon can stay up at their expense, but Bournemouth, Northampton and Cheltenham look to have it all on to avoid the drop.
In League Two Paul Ince can get one over Fergie - Darren that is! MKD can just pip Peterborough at the top, with Shrewsbury joining them. Notts County, Darlington and Rotherham are taken to make the play-off's along with surprise packages Bury. Chesterfield, Bradford and Rochdale should all go close; with Hereford, Wycombe and Mansfield not too far behind. Lincoln have probably missed their chances over the past 5 years and Terry Butcher will not find life easy at Brentford. The two newcomers can hold their own, but the rest might struggle with Chester and Accrington Stanley making way for the return of Torquay and Oxford, who are taken to make their League comebacks.
Mick Burrows writes for http://www.fixed-odds-in-focus.com
Watch out for the Hungry Red Hat Ladies!
The Red Hat society is a group of women over the age of fifty who get together, socialize and pick from a menu from all around the country. While they may seem perfectly harmless, this group of women is on the prowlprowl for fun that is.
When its your turn to host a red hat lady party make sure to honor the theme colors of red and purple in your menu. Purple Passion Punch, Red Heart Cookies, and red potato salad are all ideas that incorporate the themed colors of the red hat ladies.
To make purple passion punch for a red hat gathering menu make sure to purchase four cups grape juice, chilled, one qt. ginger ale, chilled, Maraschino cherries, optional, one (46 oz.) can pineapple-grapefruit juice, chilled. Combine all ingredients and just before serving add the ginger ale. Garnish with cherries if you like.
Additionally to make red heart cookies for the red hat party menu acquire the following ingredients: one cup butter, one cup confectioners sugar, one egg, one teaspoon vanilla extract, two cups all-purpose flour, one teaspoon baking soda, one teaspoon cream of tartar. In a large bowl combine the butter and sugar. Beat in the egg and vanilla and mix well. Mix in the flour, baking soda and cream of tartar. Mix until smooth. Divide dough into three equal pieces. Work with one dough piece at a time. Roll out on a lightly floured surface. Using cookie cutters cut out two equal sized heart shapes for each cookie. Then using a smaller heart shaped cookie cutter cut out another heart in the center of one of the heart shaped cookies. Spread the solid heart cookie with a little strawberry jam/jelly and place on cookie sheet, top with the second cookie (the one with the heart-shaped center cut out). The center of each cookie will reveal a red jelly heart. Repeat process until all dough is used. Bake cookies at 350F for approximately 8 minutes or until golden and baked through.
Above all else, make sure that fun is the main ingredient in any red hat party menu.
Mrs. Party... Gail Leino takes a common sense approach to planning and organizing events, celebrations and holiday parties with unique ideas for Red Hat party supplies and fun Red Hat party games. She explains proper etiquette and living a healthy life while also teaching organizational skills and fun facts. The Party Supplies Hut has lots of party ideas with hundreds of free holiday printable games and free birthday party activities. Over 100 adorable Themes including Red Hat Party Supplies to fit your birthday celebration, holiday event, or "just because" parties. Party themes include cartoon characters, sports, movie, TV shows, luau, western, holidays, and unique crazy fun theme ideas.
