Back pain and pelvic floor pre & post pregnancy guest blog
Back pain and pelvic floor pre & post pregnancy 2016
Guest blog by Emma from Stay Active Physiotherapy based in Norwich on pre & post pregnancy she welcomes babies & children to appointments, perfect if you struggle to sort childcare.
Pregnancy and giving birth puts tremendous stress on a woman’s body. Many elements are affected, due to the changes in posture, biomechanics (the way we move), hormones and of course increased weight. The back, pelvis, hips and pelvic floor take a huge amount of strain which can cause problems well after the baby is born. This article mainly focuses on pelvic floor problems, the pelvis, and the lower back.
What is the pelvic floor?
The pelvic floor is put under considerable strain in the antenatal and postpartum periods of pregnancy. Contrary to popular relief, most damage is done during the antenatal period. Hormones and the gradual weight gain from the growing baby, uterus, and fluid retention stretch muscle fibers, making them weak. The pelvic floor is an important group of muscles that acts as a kind of sling to prevent prolapse. It is an essential muscle group that helps to avoid leakage from the bladder and bowel, whilst also being an important part of your sex life and of course, helping to assist the delivery of your baby during childbirth. It can experience damage no matter what type of delivery you have. Even ladies who have delivered through cesarean section are likely to have difficulties postpartum. The pelvic floor is still a subject that most ladies are reluctant to talk about however problems with it are more common than we think. It is estimated that following childbirth, a staggering 50% of women suffer from symptoms of bladder and bowel dysfunction, resulting in incontinence and prolapse.
What can be done to help?
Many of these problems are preventable if basic exercises are done during pregnancy. The most common type of incontinence is urinary, this falls into many categories however the most common are stress (leaking when you cough, sneeze or jump) and urge incontinence (when you are unable to control the urge to go to the toilet). There are two different types of exercises to prevent or help these problems; one set is fast contractions of your pelvic floor muscles and the other are slow holds of your pelvic floor. These are too specific to cover in this article and you should get a Chartered Physiotherapist to talk you through them. I cannot stress enough how important it is to do pelvic floor exercises during pregnancy; some easy and basic exercises can prevent problems that will affect your body and quality of life later on in pregnancy, following the birth of your child and in your future life.
Back pain.
The pelvic floor muscles also help to prevent back pain ante and postnatally. All the pelvic floor muscles work to control the pelvis and work with the lower back and abdominal muscles to support the spine. Back, pelvic and hip pain is common during pregnancy and can range from a mild ache to debilitating pain. If not treated during pregnancy, it can continue well after giving birth and may re-occur with future pregnancies. In brief, a woman’s posture changes considerably during pregnancy. The increase in weight around the abdomen shifts the lower body forwards, causing the lower back to arch. Changes at the pelvis also take place, particularly depending on how the baby lies and how well the woman’s body can cope with the weight of the baby and uterus. Growing breasts will cause the upper back to lean forwards and this may become sore and stiff.
What can I do to help my back?
It is important that you keep a check on your posture and try to do some form of low impact exercise-walking, swimming, yoga, and Pilates are all excellent and safe activities. Try and look for antenatal yoga and Pilates. There are even some antenatal aquafit classes about which are also very good. If the pain is severe, you may need to see a Physiotherapist for more specific exercises and manual treatment. Many elements of being a Mum, such as picking up a heavy and wriggling baby/toddler, lifting car seats and pushing a buggy, can put extra strain on your back, pelvis and pelvic floor, even if you had no symptoms during pregnancy. It is important to look after yourself and keep yourself strong and fit so you can enjoy your new bundle of joy to the maximum and pain-free. May I say congratulations on your pregnancy or birth of your baby.
Emma
HCPC, MCSP, ACPSM, APCP.
BSc. (Hons) Physiotherapy.
Tel:
E-mail: physioem@hotmail.com
Web: www.stayactivephysiotherapy.com
Follow me on Facebook: https://www.facebook.com/StayActivePhysiotherapy
Twitter: @stayactivephys
To read some other blogs find lots of topics here.
The year through your kids eyes : guest blog
The year through your kids eyes: guest blog by Sam James Coaching 2015
As a mum of two children, and having worked on family programs in previous roles. I think it is really important to introduce ideas from a young age about positive thinking and well being. It can be great fun to do , some activities involving your kids about looking back over the year and planning the next one.
Two of my favourite ones, that we've been busy doing in our house (and are still a work in progress!) have been:
Celebrating the great bits of the year.
We have done this in a few ways:
- looking through our happy jar entries. We decorated a jar a few years ago, and we write out happy memories/achievements on little cards and then place them in the jar throughout the year
- looking through our photos/videos of the year
- looking through my diary at the column I use to note down memories, the gratitude list, and the monthly achievements.
All of these acted as great prompts for laughter and 'awww' moments! We now each have our own 'great things of 2015' list and a family one! We are now working on a photo collage to go with it.
What do we all want the next year to look like?
- I showed the family one of my vision boards and talked it through, and then just asked what they wanted lots of in our year together....our list includes things like family hugs, nature, sea, film nights, swimming.
- Once we had a list started we collected images to represent them, so that we can make our family vision board for 2016! I did have to stop my eldest including a picture of a shark eating someone - 'I don't think we really want that happening do we?!' To which lots of giggles followed.
- You can either stick, cut, draw, paint etc or I've found an app success vision board for iPad and it's simple to use.
These can be great fun to do together, as well as doing for yourself. Kids have a great simplicity about their dreams. And it is so refreshing to plan the year with them at the heart of it. The 1st January has been and gone but don't let it stop you getting started now. Go and create a brilliant year, and start great habits in your kids.
Have a brilliant, healthy, happy year,
Sam x
Please head over to Sam's Facebook page & hit like and check out her website too !
For all things photography related contact me!
The ins and outs of Waxing
The ins and outs of Waxing, Faye at Sage Therapies 2015 guest blog
Intimate waxing, whether it's a Hollywood, Brazilian, Back, sack and crack or bikini, the same applies to all of them. Discretion, professionalism, a sense of humour, specialist training, a good wax and care and consideration are all qualities a specialist intimate waxer needs. Of course it’s not just intimate areas that can be waxed, any area of the body can be, with eyebrow shaping being another very popular and time saving treatment. There just has to be enough hair length for the wax to grab on to, with two weeks’ worth of hair growth being fine for most people. Step away from the razor, tweezers or hair removal cream and let it grow, saving you both time and money in the long run.
There are two different types of wax, strip wax and peelable (also known as hard, or hot) wax. Strip wax is used for large areas such as backs and legs. Peelable wax doesn’t stick to the skin, but grabs tightly to the hairs so it’s perfect for intimate areas, facial waxing, underarm etc. It’s strong on hairs, but gentle on even sensitive skin types. The brand I use is full of botanical ingredients and isn’t perfumed so it’s great for men, women and sensitive skin.
Most clients get waxed 3-6 weekly with the majority coming at about 4 weeks. When first getting a wax you’ll find that some hairs “appear” to come back quicker, because hairs grow in different cycles. After around 4 regular waxes the hairs will be growing at the same time and so can be removed all together. You then get smoother skin for longer. First time waxing can feel uncomfortable as the wax is removed, but it doesn’t take long, and with the right technique, professional wax and plenty of chatting its over very quickly.
Pretty much anyone can be waxed, whether your pregnant, have your period, male, or at any age from 16-75 and beyond! Come with clean, well moisturised, hairy skin and leave feeling smooth, clean, hair free and having spent a few well deserved minutes to yourself. The amount of hair removal can be tailored to suit you; from all pubic hair being removed, to just a tidy up around the knicker line. Lots of women have a wax just before their due date, a reminder that if you’re not a regular waxer hormones in your body can make it slightly more uncomfortable at this time.
It’s nearly impossible to give a thorough intimate wax with knickers or pants on (ever had a haircut with a hat on?) So leave any embarrassment behind and let me do the best job I can. By the time you’ve had your first wax you’ll find we are chatting away and you’re actually look forward to the next appointment; there’s not many points in the day when you get to lay back and do nothing!
With more than 8 years waxing experience, you’re in safe hands.
For Waxing in Norwich visit Faye at Sage Therapies.
For more information visit www.sagetherapies.co.uk, my business page on Facebook is www.facebook.com/1sage.therapies or telephone 01603 486538. I’m always happy to have a chat about your requirements with waxing so just get in touch. With easy parking and late evening and early morning appointments I usually have a time to suit you.
Shhhhhhhhhh do you want to know a secret? Guest blog by Ann from About Birth and Babies Antenatal Norwich
Shhhh do you want to know a secret? Guest blog by Ann from Birth and Babies Antenatal Norwich - 2015
Guest blog by Ann from Birth and Babies Antenatal Norwich, did you know that if you look on any parenting forum you may find people are asking questions about their baby and sleep. Some have discovered through experimentation that their baby will sleep on his side or tummy – but not for long on his back – and are worried about whether this is ok. Other concerns relate to wind, colic, reflux and head moulding.
Mothers know that newborn babies like to sleep curled up, often in a foetal position, and preferably in someone’s arms or very close to them. The breastfeeding mother knows that her baby sleeps really well next to her in bed, often on his side or back, and she curls around him in a protective C position. Fathers know that their babies sleep really well on their tummies, on his chest.
After 40 years as a mother and grandmother, and 25 years as an antenatal teacher, I have my own thoughts and beliefs about what babies like.
However, it is difficult to express them when current advice on sleep position is completely inflexible. I believe many midwives and health visitors have the same problem, they have clear instruction on what can be said. Please read lullaby for more information.
So, what am I to do when parents ask for my thoughts on the fact that the only sleep they’ve had in the weeks since their baby’s birth, is when they sleep propped up with him on their chests? The obvious suggestion is to try the baby on his side or tummy, in his crib, feet to foot with appropriate bedding. They are already doing something that is NOT recommended, so would these alternatives be any more or less risky?
I find myself hesitant in recommending this, and a Health Visitor almost definitely will not. However, if the parents consult parenting forums they may find a whole bunch of parents are saying “it’s fine actually – that’s what we do – just don’t tell”. Is this satisfactory?
SIDS Risk Factors
There are many risk factors associated with SIDS but we still don’t understand exactly what causes it– sleeping position is the easiest message to give in a catchy phrase, I believe that is what makes it seem to be most important, but in fact, it may not be.
Lots of research (click here for a link ) shows the top of the risk list is exposure to smoking before and/or after birth. Others relate to the baby's general health and well being and the sleeping environment.
Baby’s Sleeping Position
The question parents would like answered is "does the prone (tummy lying) position, in the absence of other risk factors, present such a problem?" It is pretty much impossible to say because we are so entrenched in the “Back to Sleep” philosophy that nobody will discuss this, and because research is often unable to separate out all the above.
A little bit of history
It is difficult to find older baby books which give much guidance on how to lie a baby down. Backs, sides and tummies are all variously recommended for different reasons over the years
From the 1950s, one paragraph in The Care of Young Babies by Dr John Gibbens:
“Warm and snug as he was in the womb, he responds best for the first week or two to the snug fit of swaddling clothes, to being wrapped up cosily in a shawl, and tucked up on his side with his fists clenched and his knees drawn well up.”
From 1968 “The Baby Book”, an early version of the Bounty Book, every other page has an advert for formula milk or bottles and breastfeeding is not promoted.
“Quite a number of babies prefer sleeping on their stomachs, and this position often helps when baby has colic pains. It’s also rather safer than sleeping on the back, because a young baby may vomit and choke on it in that position”.
By 1996 NCT’s Becoming a Family gives the topic only one line but still allows side sleeping:
“Place your baby on her back, or her side, to sleep” but does also say “Don’t smoke near her and don’t let anyone smoke in the house”.
So – hang on a minute – in the 60s breastfeeding was not thought important and formulas were not as well modified as now, and we were advising putting babies on their tummies? Also, many people smoked in the house, polyester bedding and central heating arrived, more premature babies survived; one cannot help wondering whether there was an increase in SIDS at this time and whether the dramatic decline from 1992 was due to multiple changes.
Tracy Hogg (Secrets of the Baby Whisperer) in 2001 was obviously giving a nod to the current “safe sleep” advice; however, her Tip in the sleep chapter says:
“I usually suggest putting a baby down on her back. However, you can also put her to sleep on her side by wedging her with two rolled-up towels . . .” she later adds “If she sleeps on her side, make sure it’s not always the same side”
She doesn’t say why, but I assume this was because babies settle better like this and to avoid plagiocephaly (head moulding) which was becoming a real issue since sleeping on backs was introduced.
Side sleeping has since been ruled out after a study indicated it resulted in more infant deaths, perhaps babies were rolling onto their tummies? Dr Sears discusses this sleep problem, but is still happy to recommend parents are not put off using this position to help babies sleep.
What now?
In the past mothers and fathers probably had more confidence to experiment and find the position in which their baby slept best. When side and tummy positions were allowed they were said to help with ‘3 month colic’ which was considered normal, with advice on winding and gripe water; however we had never heard of reflux or plagiocephaly. (I need another blog for these two!)
Current advice is detailed and specific, meaning that informed decision making is very difficult for parents; because there is no discussion of alternatives. Anecdotal information from other parents contradicts what the health professionals tell us.
So - what are parents to do?
I might just point them to an article I stumbled upon last week and which prompted this blog; it tries to put the risk of prone sleeping into perspective: Sorting out SIDS and sleep position
My comment was that he should have mentioned side sleeping as that is always going to be my position of preference!!
Ann Roberts -from Birth and Babies Antenatal Norwich
www.aboutbirthandbabies.co.uk
https://www.facebook.com/aboutbirthandbabies?ref=ts&fref=ts
About Birth & Babies offer antenatal courses in Norfolk and Suffolk at a variety of locations.
Excellent and affordable preparation for giving birth, and feeding and parenting your baby.
Free Early Pregnancy Classes can be attended earlier in your pregnancy.
All venues, formats and prices for courses are on our website.
Newborn babies, twins and more
Newborn babies, twins and more - whats been captured at the studio, Norwich? 2015
Newborn babies, twins and more - what's been captured at my studio in Norwich?
I have been trying to keep my blogs a bit varied recently with guest blogs from LauraJamie, Adventures of Adam and reviews on local places such as Dotty Pottery. If you wish to guest blog please let me know!
But I also miss showing off all the cute babies and toddlers that I have been lucky enough to capture. The last couple of months have been very varied. With family outdoor shoots, four twin sessions and lots of newborn babies too. I was lucky enough to attend a workshop on outdoor photo shoots with Sarah J. Evans in May.
I have not blogged any images in a while, below is a quick overview of the last few months!
First up Tallulah, she barely woke to say hi and was a little beauty. I kept this session simple and used lots of new fabrics, as well as a new prop. I love them babies all snuggled!
Little Edie - look at those cheeks & curled up all snug!
Kenyon and Scarlet my first boy/girl twins. I adored their session they were soo sleepy, perfect and had smitten parents! if you are pregnant with twins and wish to discuss a newborn session please contact me.
I haven't shared all my sessions but above are some highlights, as always. I am grateful to those that book me over the vast amount of photographers. I have many returning clients who recommend me and its a fab feeling to find out more about me click here and read a little guide to booking a newborn photographer.
Thanks for reading and looking
Jess xx
10 ways to keep kiddies occupied over the Summer
10 ways to keep kiddies occupied over the Summer Holidays - Norwich blogger Adventures of Adam
2015
Keeping children occupied over the Summer holidays can seem an impossible task, especially without costing a small fortune. At Adventures of Adam we aim to create play activities that "don't cost the earth but will mean the world to your little one. Here are our top 10 ways to keep summer boredom at bay come rain or shine.
Outdoor Play Ideas
Outside play lends itself to messy or wet play. With more space available it means activities can be on a larger scale.
1. DIY Water Wall - Grab some recycled plastic bottles, a few screws and a hammer to create your own DIY Water Wall. Experiment with different ways to get the water to fall through the bottles. Hours of free fun!
2. Easy To Make Water Bombs - Summer wouldn't be complete without a water fight. These water bombs are incredibly easy to make and are really effective at holding lots of water. They are cheap too so you can create several.
3.Paint Splat - Place paper in a Tuff Spot or attach it to the pavement and squeeze dots of paint across the paper. Give your little one a fly squatter and get them to splat the paint. It is a great activity to get rid of excess energy and creates a fantastic masterpiece.
4. Ice Cream Play - Summer wouldn't be Summer without ice cream so why not set up your own ice cream parlour. Use frozen shaving foam, Neapolitan play dough and icing sugar to create a pretend ice cream before decorating it with coconut sprinkles.
5. Animal Balloon Herding - Decorate pink, yellow and white balloons to make them look like pigs, chickens and sheep. Let the animal balloons loose outside and see if your kiddies can herd them into different areas of the garden.
10 ways to keep kiddies occupied over the Summer Holidays - Norwich
If the weather gets too hot or too wet then bring the play inside. Cabin fever will not set in with these activities though.
1. DIY Car Track - The DIY Car Track busy bag is incredibly easy to make. Cut a rubber door mat into equal sized strips, paint on white lines and you have a car track that can be formed in several ways. car track for a video tutorial.
2. Make your own Coloured Rain Cloud - If the Summer weather is as wet as it usually is why not bring a bit of colour to your own rain clouds. Pour water into a clear container and place shaving foam on top. Then squirt small amounts of food colouring onto the shaving foam. Your kiddies will love watching the food colouring seep into the shaving foam and drop into the water.
3. Ways to play with Water Beads - Water beads, otherwise known as Crystal Soil or Gel Balls, are water retaining gel that florists use to keep cut flowers alive in vases. You soak the crystals in a bowl of water for a few hours or over night and they expand and turn into slippery squishy marbles. Why not create an obstacle course from recycled materials for your little ones to explore the water beads in different ways.
4. Rainbow Shaving Foam Bath Painting - If you like the idea of painting but hate the thought of clearing up afterwards then why not take the paint into the bathroom. Mix in some shaving foam, add a small roller paint brush and create rainbows in the bath or on the bathroom wall. If you are concerned about the paint staining add a small drop of washing up liquid to the paint. Cleaning up is easy - simply turn on the shower to wash the paint away.
5. Fybogel Slime - This DIY slime is sure to keep your kiddies occupied over the summer - plus it is easy to make. Simply heat sachets of Fybogel (constipation medication available from pharmacies) with water and then wait for it to cool. Why not add a variety of small objects to the Fybogel slime. Our favourite is Alphabet Slime!
For further play activities check out Adventures of Adam. We have plenty more outdoor play ideas to keep little ones occupied and over. There certainly is something for everyone!
thanks Emma for your 10 ways to keep kiddies occupied over the Summer Holidays - Norwich blogger Adventures of Adam
To contact me for a shoot please email me here.
Peppa Pig World is it good for babies as well as Toddlers?!
Peppa Pig World is it good for babies as well as Toddlers?!
Yes, it is awesome for all ages!
We went to Peppa Pig World at Paultons Park recently. My two children aged 2 & 4 years old loved it. We saw children of all ages from newborn, crawling babies and little ones toddling about/ We also saw 4 large groups of school children around 10 years old whizzing about.
We booked their 2 for 1 short break offer and stayed at a nearby hotel, it costs us around £230 for 2 nights hotel, breakfast and 2 days entry to Peppa Pig world. We were delayed on our first day (Lila had travel sickness ) . This meant we got their later than planned. Our first day was from midday until 5.30pm closing time, and day two from opening time 10am until closing again. Time really did fly by. I believe you need the two days to discover all that Peppa pig world and Paultons Park has to offer.
I found their website a bit rubbish to be honest , the app you can download is good and helpful! The opening times vary over the year , we went term time when it is open 10am - 5.30pm . Therefore, we hardly queued longer than 10minutes for any ride. I can imagine going at peak times with small children must be hard. My two found it hard sometimes to 'wait for your turn' if you have non school children I would go term time.
There is a great soft play area if you need to get out of the sunshine for a while- take socks for the kiddies !
Also we went on a lot of the rides in the afternoon, and that might have helped with queue time, as i imagine the smaller children nap or go home earlier.
We spent the morning in the splash park, jumping on trampolines, and bouncy castles. There is lots of room for picnics and pretty gardens and some animals and birds to view.
I really did not rate the food from the station cafe it cost us £22 for 4 of us to have some lunch which wasn't very filling. The next day we popped to Sainburys and took lunch with us - much cheaper option! which leads me onto...
Here are my top tips for making the most of Peppa Pig World
- Book the 2 for 1 option
- Take a packed lunch or at least lots of snacks
- The lockers are £1 which they keep , handy though to save time popping back to car
- Take swim suits for your children to play in the big splash park at Paultons Park and the muddy puddle area at Peppa pig world (sadly there are no proper changing rooms)
- Take socks for the soft play area - my two loved it !
- have lots of fun Peppa is not my favourite tv show but the place is awesome we had lots of fun!
- Take a small bag for belongings and leave a backpack/ big bags on the pushchair, we left our pushchair loads to go on rides , it was handy to have our stuff safe on me.
Jess x
To book a shoot with me contact me here.
Natural Way Therapies - Hypnosis for childbirth
Natural Way Therapies -Hypnosis for childbirth in North Norfolk
Hi there I’m Gem Fisher from Natural Way Therapies in North Norfolk, I help parents-to-be use hypnosis for childbirth. Jess has kindly allowed me to be a guest blogger on her site so I can introduce myself to all you lovely ladies.
I am a Clinical Aromatherapist and I also teach Hypnosis for childbirth, I generally work in North Norfolk around the Holt and Cromer area. I like to be flexible and work both in therapy rooms around the area or travel to ladies homes. I love making people happy and it’s really rewarding when I can literally see the stress fall off them as I work with them, it always makes me smile when I come away from giving a treatment just as relaxed as the person receiving it.
I work in a very holistic way taking into consideration my clients life as a whole. I have a special fondness for treating my pregnant clients as I am fully aware of the strain pregnancy can put on the body having had four children myself, the increase in the hormones progesterone and relaxing can make you uncomfortable in your back and pelvis, this can also account for the fluid retention some ladies suffer with, massage can help ease the aches and pains, increase circulation to help relieve fluid retention and increase the suppleness of your skin helping to decrease the risk of stretch marks.
I have been thinking lately I’d like to extend my reach to the Norwich area, I have looked into the possibility of seeing clients at the complementary health clinic, I can offer 1/2 hr neck & shoulder, aromatherapy facials, face & scalp massage, 1 hr full body or even a nice foot and leg massage as a treat.
I charge £20 for a half hour or £40 for the full hour.
If you would like to contact me to book a Hypnosis treatment or discuss any queries you can do so on 07826595011 or email me on gem@naturalwaytherapies.co.uk or take a look at my website www.naturalwaytherapies.co.uk I look forward to speaking to you all soon.
To book a shoot please contact me here.
What are Gymboree classes Norwich like?
What are Gymboree classes Norwich like? 2015
I have been looking for some time, for a class/activity that would be great for my toddlers aged 2 and nearly 4 years old to go together, I saw Gymboree Norwich had added a new family class. That didn't clash with work and preschool. We booked a free trial and my kiddies loved it! Emma was very welcoming and didn't mind when Lucas would randomly run off and lose a bit of focus. Each week there is a theme and the equipment is moved about so it does not get boring for the children.
They have lots of classes on, at various times and days. Gymboree is an award-winning and fun-filled class for babies and children from 0-5 years. To read up about them clickgymboree.
It is great fun, once you sign up you can attend any of their 'open gym' sessions which is great, we went twice this half term as their classes run through the holidays - whoop!
This was one of the reasons I signed up, we sometimes get bored in the holidays and the flexibility of being able to attend our class as well as the open gym sessions is perfect especially for rainy days. The open gym sessions are not structured like the classes, it's a chance to use the soft play area and have free playtime.
As you can see from my snaps below, my two children LOVE IT!
The classes are held at a great building at the back of Nottcutts it is big, clean and full of fun. The only issues I have is my two never want to leave! I have to take them to see the animals at the garden center before we leave.
Their timetable can be downloaded on their Gymboree website If you undecided about signing up I would recommend signing up to a free taster session.
Jess x
To book a baby or family shoot please feel free to chat to, me via my contact form.
Actively Pregnant - Norfolk blogger
Actively Pregnant - Norfolk blogger 2015
Guest Blog by LauraJamie chats about being actively pregnant.
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To book a pregnancy shoot contact me via my contact form I'd love to hear from you!