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Upper Back Pain During Pregnancy
Back pain is something that all expecting mothers experience at some point during their pregnancy. However, most of the back pain that occurs is in the lower back area, near the abdomen and it is due to the additional weight gained during pregnancy.
Upper back pain is not as common as lower back pain, but its effects can be just as unpleasant. The pain can occur at any time during the pregnancy but is more common in the third trimester. Upper back pain usually occurs because the weight distribution of the body changes when the pregnancy progresses, and the back has to cope with all the additional weight. It can also occur as a result of the ligaments and the muscles of the back loosening up as labour approaches, which reduces the inherent stability of the body. Either way, upper back pain during pregnancy is just as big a problem as lower back pain, so care must be taken to alleviate the pain for the comfort of the mother.
Reasons for Upper Back Pain During Pregnancy
Here’s what causes upper back pain during pregnancy.
Change in Balance: The uterus expands throughout the pregnancy, so the mother is forced to stretch the muscles of her neck and pull her shoulders for prolonged periods to maintain balance. This causes a strain on the spine and results in upper back pain in the expecting mother’s body.
Size of the Uterus: The size of the uterus keeps growing throughout pregnancy, which puts pressure on its surroundings. The nerve endings and the blood vessels surrounding the spine are most affected, resulting in back pain. This gets especially pronounced if the mother lies on her back in the third trimester.
A Shift in the Centre of Gravity: As your pregnancy progresses, you will find your body’s centre of gravity gradually shifting to the front. This can induce back pain as your back muscles are not used to holding so much weight.
Incorrect Posture: Incorrect posture can place unnecessary stress on the back and the spine, which directly results in upper back pain. A mother gains around ten to fifteen kilograms over the course of her pregnancy, so even standing upright for a long time can result in upper back pain. High heels also have a detrimental effect on your spinal column.
Symphysopathy: Symphysopathy is a hereditary condition where the pubic articulation and the pelvic area of the mother are too soft and overly stretched. This results in haemorrhages in the area, and affected people also have poor coordination of movements.
Hormonal Changes: Relaxin is a hormone which is secreted in the pregnant woman’s body which helps to relax the pelvic joints and ligaments to prepare the body for childbirth. A common side-effect of this process is that the mother experiences back pain as a result of the strain on the muscles and the spinal column.
Remedies to Relieve Upper Back Pain While Pregnant
You can follow these remedies to alleviate upper back pain during pregnancy.
Consume a Lot of Calcium: Calcium can strengthen the bones and muscles of the body so that your body becomes more capable of sustaining all the gained weight. Dairy products, meat, green vegetables and fish contain enough calcium for a pregnant mother. But do consult the doctor if you opt for calcium supplements.
Focus on the Footwear: Any footwear that places undue stress on the spinal column is a strict no, as it directly contributes to upper back pain during pregnancy. High heels must be avoided at all costs, and you must select shoes that are made of natural material, comfortable and have good soles.
Bend Correctly: Bending can place unnecessary stress on the back muscles and the spinal column since the mother is now carrying a lot of additional weight. If you want to pick up something from the floor, remember to bend your knees first before leaning down, and also to lift with your knees instead of your back.
Posture Is Everything: You might have seen that pregnant women often walk with their shoulders pulled back and a straight back. This posture while walking is followed for a reason– it reduces a lot of the load put on the spinal column while walking. You must also remember to change your position as often as possible so that no part is under too much stress.
Sleep Well: Sleep is essential for everyone’s health, not just a pregnant mother. The correct sleeping position during pregnancy is to lie on your right side, and not on the back. Most upper back pain goes away once you lie down for a bit, in the right posture.
Exercise: While gaining weight during pregnancy may seem normal, it still does not mean that the mother should gain more than the necessary amount of weight. You are expected to gain around 14 kilos by the end of the pregnancy, so exercise is necessary to ensure that you do not pass this threshold. Swimming and walking are the best exercises for mothers to keep fit.
Belly Bands: Belly bands during pregnancy can go a long way in helping distribute the weight on your back. They take the load off the spine and can be a blessing for affected mothers.
How Can Pregnant Women Prevent Upper Back Pain?
Here are some ways you can prevent the occurrence of upper back pain while you are pregnant.
Avoid Lifting and Carrying Heavy Objects: Your back and spine are already under a considerable amount of pressure, so it would be unwise to add to that stress by lifting unnecessary or heavy objects. Remember to bend using your knees, and not to twist while lifting.
Wear Comfortable Clothing: A supportive bra can really help prevent upper back pain early in pregnancy. Shoes too, as mentioned earlier, can play a huge part in preventing upper back pain.
Reduce Stress Levels: Physical stress obviously contributes to back pain, but emotional stress also plays a part. It can cause back spasms and tension in the muscles, which manifest as back pain in the upper back area. So talk your stress out with a friend or a therapist- it is more important than you think.
Tips to Relieve Back Pain
Using a warm or cold compress to relax the tight muscles.
Getting prenatal massages from a massage therapist specialising in pregnancy massages.
Using alternative methods like chiropractic services or acupuncture to relieve the pain.
When to Contact Your Doctor
You have to pay a visit to the doctor if:
Your symptoms suggest that you are going to go into labour.
You have lower back pain accompanied by vaginal bleeding or leaking fluid.
The back pain is accompanied by burning when you pee, and frequent urination– this may indicate a urinary tract infection.
The pain is severe and shows no signs of easing up even after a couple of weeks of trying remedies.
The pain is accompanied by a tingling sensation and loss of feeling in your extremities, which might indicate problems with the spinal nerves.
Upper back pain in early pregnancy and throughout can be prevented or alleviated by using home remedies and bringing changes in your lifestyle, so mothers need not worry about this too much. However, if the symptoms do not go away even after trying the remedies, you should pay a visit to the doctor. Is upper back pain a sign of labour? It could be, and a visit to the hospital is warranted if you experience contractions along with it.
Also Read: Exercises to Get Rid of Back Pain during Pregnancy Read more
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12 Most Effective Ways to Improve Your Child's Concentration
As grown-ups, it is easy for us to apply different techniques to improve our concentration levels, but it becomes difficult for a child to focus on a task for more than a few minutes. This happens primarily because of their natural exuberance and high curiosity levels. But as they grow, they will need to focus on their studies and other important tasks.
How to Improve Child Concentration?
If you want to know how to make child concentrate on studies and focus better, check out these 12 proven methods of doing so:
1. Divide Large Tasks Into Smaller Ones
Since a big task needs better focus and discipline, try dividing it into smaller, manageable tasks. This can be helpful while doing homework, learning new skills and doing housework. Small projects need lesser time to complete and provide the satisfaction of having made progress. This makes focus easier. As compared to this, a larger task can seem daunting to the child since it takes more time and you can expect some reluctance from your child to take it on.
2. Mix Pleasure With Work
Young kids can get overwhelmed if they are involved in a number of tasks at the same time. Too many tasks can tire their little brains so give them enough time to enjoy themselves and have fun. This way they do not get pressurized and are open for work or study without any fuss. Any activity that has the potential to tire them out quickly or seems uninteresting for their age should be avoided.
3. Reduce Distractions
As parents, it is important to create an environment where children can learn or carry out their tasks with minimum distractions. Unless kids are engaged in activities they really like, it is difficult for them to keep even tiny distractions away. Television, loud music, noise and mobile phones are major distractions for a child. Keep them from reading messages or browsing the internet while studying. These precautions can be helpful in improving focus in a child as the concentration interrupters are reduced.
4. Set Time Limits For Goal Completion
Make sure you set a time limit for completion of a specific goal as this will gently force your child to complete the task in the given time. However, ensure that the time limit you have set is not too short or too long as this could make them anxious. Setting rigid time limits could also affect their ability to focus. Time limits of 15 minutes or 20 minutes will keep them focused on the task and their attention will not waver too much. A longer time limit may promote inattentiveness and distraction and the purpose could be defeated.
5. Provide Enough Physical Activity
Kids are full of energy and are bursting with life. In order to help them vent out additional energy, you should plan for playtime that includes running or playing some kind of sports. It helps in focusing better, reduces boredom and restlessness in the child.
6. Repeat The Same Activity At The Same Time
Ask your child to get down to studies and do his homework every day at the same time. This will help him to build a habit since the activity is repeated and he will not need an effort to focus. Our mind is prepared for the homework or study when that time of the day comes and is more willing to study.
7. Provide A Time Gap Between Activities
While your child is engaged in carrying out one task, inform him that there is another one coming up. However, give him some time in between tasks before he begins the next activity. Usually, if a kid is doing something that he loves, he will probably be reluctant to move on to a new one.
8. Get Games That Need Focus
There are many games available on the market that need thinking. These concentration games for kids are great to help you build and strengthen your child’s capability to focus for longer time periods. Check online or in your nearby toy store for such games. By providing them with games that need detailed planning and use of memory, you can help them to have fun along with a good dose of concentration and focus.
9. Encourage Rest
Ensure that your child does not stay up too late during weekdays and is getting enough sleep during the night. Resting the active body and brain is important if you want to improve the child’s concentration. Encourage rest during the day too as he or she is probably busy with a host of activities.
10. Breathing Exercises
If the brain receives adequate amounts of oxygen, it helps the brain to function at its optimum level. Ask your child to perform some basic breathing exercises to help their brain and if he seems uninterested, you can join him too. Blowing soap bubbles or playing musical instruments like the harmonica are fun ways of encouraging breathing.
11. Give Daily Tasks Or Responsibilities
Give your child a few daily chores to carry out to help improve your child’s focus. Parents often worry about how to increase concentration in kids but often the answer lies in many of our daily activities. Ask him or her to arrange his storybooks or your book collection in an alphabetical order. Sorting out his cupboard, making an ice lolly or helping you in preparing a sandwich are a few examples which will help.
12. Read Out Stories
This is a great way of helping your child focus on one task at a time. Get some interesting story books appropriate for his age and read the stories aloud while the child is resting. Keep introducing new books as his interest grows. This will enhance his listening skills and encourage him to focus. Ask simple questions at the end of every session to ensure he is listening carefully but keep it fun and interactive. Remember to keep your volume low as it helps the child to focus on listening and also promotes concentration.
Lack of concentration and wavering attention are the cause of many a problem when a child attends school. By encouraging simple activities, you can help your kid to enhance his/her attention levels. Keep him motivated through appreciation and this will help him to do well at school and in adult life too.
Also Read: How to Develop Good Habits in Children Read more
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Tools for Encouraging Good Behaviour in Toddlers
Toddler tantrums and other behavioural issues are common problems most parents face with their children. The good news is that with the help of an established daily routine, and some timely and positive attention, you can encourage good behaviour in your toddler.
At their age, toddlers start exhibiting independence and want things to be done their way. This may lead them to throw tantrums, or to behave inappropriately, which can be frustrating for parents. With the use of these simple tips, you can encourage good behaviour in your children, and also help them boost their self-confidence.
Watch your Behaviour
In order to make your toddler behave in a certain way, you need to watch your own behaviour. Our children watch us constantly, and the way we behave can impact their behaviour more than anything else. If you want your child to be gentle and polite, then you must ensure that you replicate similar behaviour.
Express your Love
Your toddler is too young to understand the hard work you are putting in to give him a good life. He only identifies the language of love, so express your love through hugs, kisses, and by spending quality time with him. This will infuse positive energy in him, and increase his confidence levels, making him feel important.
Praise your Child
You must praise or give constructive feedback to your toddler every time he does something good, or behaves appropriately. A simple appreciative comment like, “I liked that you put all your toys in the bin after playing with them. Good boy!” will go a long way in encouraging positive behaviour in your toddler.
Set your Expectations
Rather than expressing anger at your toddler for not accomplishing a deed or behaviour as per your expectation, act as if you are surprised why he couldn’t do it. If you lose temper, he too is likely to react aggressively. Let him know how you expect him to behave in particular situations, and give him the reasons for the same. In case you are unable to comprehend what he is communicating, be patient and request him to explain his viewpoint again. Role plays are a great way of making your toddler understand the importance of good behaviour.
Treat them at Par
While talking to your toddler, sitting with him on the bed or kneeling down to his height will make you less intimidating to him, and he will feel comfortable connecting with you. This is a very powerful tool to communicate with a child.
Listen Actively
Try not to be judgmental, or to react inappropriately when your child misbehaves. Listen to what he has to say and empathize with his situation in a subtle manner. If you don’t understand what he is communicating, you can request him to repeat this way, “Sorry, I didn’t get what you are saying. Can you please explain again?”
Instilling a Sense of Responsibility
Sometimes making a toddler responsible for a task can teach him the importance of good behaviour and discipline. You could explain to him the reward for finishing a task properly, and also mildly put forward the consequences for unacceptable behaviour.
Be Firm
Set boundaries for misbehaviour in your toddler. Do not give in if your child starts whining or complaining. This will give him a wrong signal that his behaviour is accepted, and he might behave in the same manner each time he wants to get something done. At the same time, make sure you say ‘no’ only when it is absolutely essential. Else, do not restrict him - let him explore!
Set a Routine
A consistent daily routine will ensure that your child will learn the importance of discipline and good behaviour. Schedule your child’s activities to keep him busy throughout the day. Teach him, play with him and indulge in various other activities every day to build a structured routine. You must also make sure that the routine does not become mundane, and that your child enjoys following it.
Laugh with your Toddler
Laughing with your child, teasing him light-heartedly or having fun together will disperse the tension and may prevent any likely conflicts.
Encouraging positive behaviour in toddlers can be challenging, but it will have many benefits for you and your little one in the long run. Positive attention coupled with setting firm expectations and timely goals can set them on the right behavioural track. Read more
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Encourage your Child To Teach a Sibling
A sibling is a child's first friend, no matter what the age difference between the two is. Brothers and sisters are the ones you share your stories, secrets, clothes and toys with, so no wonder the bonding is very unique. This International Literacy Day on September 8, why not encourage your older kids to teach life lessons (as also school lessons) to their younger siblings? This will also ease some of your mommy stress!
The temptation to become a super-mom is very strong in most women, which might compel you to take charge of everything in your child's life. You might want to be the one who teaches everything you know to your kids. However, experts suggest that if you have two or more kids, it is better to let the elder child teach some things to his siblings. A child will often look-up to his elder sister or brother to learn skills like socialising, dealing with bullies, fashion tips and simple games. As a parent, seeking tips to make your child help his younger sibling is but natural. So let's get started!
What Can an Elder Sibling Teach
1. Computer and Mobile Basics
Children today know a great deal more about the latest technology. They are fast learners and know how to operate a phone, a laptop or a tablet. Since they know the basics well, ask them to pass this knowledge to the younger one. Starting and shutting-down a device, mouse-functionalities, and playing music on it can be some starting points. After all, tech literacy is paramount in today's world.
2. Sports and Games
Is big brother good at table tennis? Has the elder sister mastered swimming? Then who else can be a better teacher to their younger sibling! Ask your child to take out 15 minutes from their game time to show how it's done to their sibling. They might resist at first, wanting to spend more time with friends. You can try to patiently make them understand, or promise them a treat after they do it.
3. Academics
Studies can never be ignored! If both your children go to school, then ensuring that they both revise and do their homework can be very time-consuming. The easiest way to save time is to put the elder child in charge of the younger one's studies. Ask him to check their sibling's homework and get corrections done.
4. Household Chores
You've painstakingly taught your first-born the nitty-gritty of simple household chores. It can be quite a task to do it all over again with the younger child. Your older child can again come to the rescue. Praise them on what an efficient job they are doing (even if they are not) and suggest corrections. Also ask them to be a good 'supervisor' and teach the younger one.
Teach These Yourself
However heart-warming it is to see your children bond during such teaching session, there are some things that are best left to be taught by professionals.
1. Internet Supervision
As a parent, you need to draw a line when it comes to internet usage at an early age. Though internet is an incredibly powerful tool, it is also a place where things can go terribly wrong if you don't keep a check on what your elder one is doing and passing on to their siblings.
2. Driving
Unless there is almost a decade's gap between the two children, don't ask the older sibling to give driving lessons. Experience plays a big role here, so either give driving lessons yourself or get them enrolled in a driving school.
3. Handling Heavy-Duty Electrical Tools
A parent should do the teaching when it comes to operating drill machines or saws — just to keep the chances of accidents to bare minimum.
This International Literacy Day on September 8, let the lessons begin at home! Siblings can be great teachers and nothing drives the point home better than explaining it to someone else. What's more, your kids will gel much better together, with the older ones developing a sense of responsibility and the younger ones finding teachers who are really considerate! Read more
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Nikitha has added a new answer
Guardian of 0 children
7 hours ago
Q. Mera 8 month start hu white distance hora mere ko
Nikitha
Mom of a 9 yr 5 m old boy
7 hours ago
A. hello since u are a expecting mom this would require a proper medical attention and it is better to check with your doctor and your doctor will be able to guide you better on examination of the same and advise you accordingly
Akifa Tahreem has added a new answer
Expecting Mom due in 7 months
6 hours ago
Q. hello doctor, I'm 3 weeks pregnant. can we sleep on our belly or which side We can sleep on during pregnancy...
Akifa Tahreem
Mom of a 7 m old boy
4 hours ago
A. no you can't sleep in your tummy
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
3 hours ago
Q. @ask_the_expert
#ask the expert
I am having pcod problem.
when should I check pregnancy test at home?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
1 hour ago
A. If you have missed your periods you can wait for one week more and then do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication
Dr Priyanka Kalra has added a new answer
Trying To Conceive
3 hours ago
Q. I am having pcod problem.
At which day should I take pregnancy test
Dr Priyanka Kalra
Obstetrician and Gynaecologist
1 hour ago
A. after 2 weeks. do ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
3 hours ago
Q. I am having pcod problem.
when should I take pregnancy test?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
1 hour ago
A. after missed your periods you can wait for one week more ,then you can do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
3 hours ago
Q. I am having pcod problem.
but having regular cycles below 35 days. some time it will extended upto 40 days.
so when should I take pregnancy test at home?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
2 hours ago
A. If you have missed your periods you can wait for one week more or else you can do a urine pregnancy test to know about the pregnancy result and consult with your doctor according to the result for medication.
The best treatment to have Regular periods is by having a healthy lifestyle with regular daily walking or jogging along with mild exercise and meditation whenever possible. as medications will only act till you are taking them
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