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7 tips to relief Back pain during pregnancy

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Back pain during pregnancy is a common complaint — and it’s no wonder.  You’re gaining weight, your center of gravity changes, and your hormones are relaxing the ligaments in the joints of your pelvis. Often, however, you can prevent or ease back pain during pregnancy. Consider seven ways to give pregnancy back pain the boot.

1. Practice good posture

As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy. Keep these principles of good posture in mind:

  • Stand up straight and tall.

  • Hold your chest high.

  • Keep your shoulders back and relaxed.

  • Don’t lock your knees.

When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool — and take time for frequent breaks.

Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back.

2. Get the right gear

Wear low-heeled — not flat — shoes with good arch support. Avoid high heels, which can further shift your balance forward and cause you to fall.

You might also consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.

3. Lift properly

When lifting a small object, squat down and lift with your legs. Don’t bend at the waist or lift with your back. It’s also important to know your limits. Ask for help if you need it.

4. Sleep on your side

Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.

5. Try heat, cold or massage

While evidence to support their effectiveness is limited, massage or the application of a heating pad or ice pack to your back might help.

6. Include physical activity in your daily routine

Regular physical activity can keep your back strong and might relieve back pain during pregnancy. With your health care provider’s OK, try gentle activities — such as walking or water exercise. A physical therapist also can show you stretches and exercises that might help.

You might also stretch your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for several seconds, then relax your stomach and back — keeping your back as flat as possible. Gradually work up to 10 repetitions. Ask your health care provider about other stretching exercises, too.

7. Consider complementary therapies

Some research suggests that acupuncture might relieve back pain during pregnancy. Chiropractic treatment might provide comfort for some women as well. However, further research is needed. If you’re considering a complementary therapy, discuss it with your health care provider. Be sure to tell the chiropractor or acupuncturist that you are pregnant.

If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider. He or she might recommend medication such as acetaminophen (Tylenol, others) or other treatments.

Keep in mind that back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. If you have back pain during pregnancy that’s accompanied by vaginal bleeding, fever or burning during urination, contact your health care provider right away.

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Stay Healthy & Protect Yourself from Cancer

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Health they say is wealth and there are certain habits that can guarantee great health even as you progress in years.
Eight healthy behaviors can go a long way toward improving your health and lowering your risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think.
So take control of your health, and encourage your family to do the same. Choose one or two of the behaviors below to start with. Once you’ve got those down, move on to the others.
1. Maintain a Healthy Weight
Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range, click here.
Tips
  • Integrate physical activity and movement into your life.
  • Eat a diet rich in fruits, vegetables and whole grains.
  • Choose smaller portions and eat more slowly.
For Parents and Grandparents 
  • Limit children’s TV and computer time.
  • Encourage healthy snacking on fruits and vegetables.
  • Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.
Tips 
  • Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
  • Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
  • Stay motivated by exercising with someone.
For Parents and Grandparents 
  • Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
  • Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.
  • Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.
Tips 
  • Keep trying! It often takes six or seven tries before you quit for good.
  • Talk to a health-care provider for help.
  • Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
  • Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
  • Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
  • When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.
Tips
  • Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
  • Choose chicken, fish or beans instead of red meat.
  • Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
  • Choose dishes made with olive or canola oil, which are high in healthy fats.
  • Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
  • Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back.
Tips
  • Choose nonalcoholic beverages at meals and parties.
  • Avoid occasions centered around alcohol.
  • Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
  • Avoid making alcohol an essential part of family gatherings.
  • When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.
Tips
  • Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect yourself.
  • Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
  • Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents 
  • Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
  • Set a good example for children by also protecting yourself with clothing, shade and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus (HPV) – are linked to a number of different cancers. Protecting yourself from these infections can lower your risk.
Tips
  • Aside from not having sex, the best protection is to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection.
  • For all other situations, be sure to always use a condom and follow other safe-sex practices.
  • Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
  • When appropriate, discuss with children the importance of abstinence and safe sex. A health-care professional or school counselor can help.
  • Vaccinate girls and young women as well as boys and young men against HPV. Talk to a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against cancer. Some of these tests find cancer early when they are most treatable, while others can actually help keep cancer from developing in the first place. For colorectal cancer alone, regular screening could save over 30,000 lives each year. That’s three times the number of people killed by drunk drivers in the United States in all of 2011. Talk to a health care professional about which tests you should have and when.
Cancers that should be tested for regularly:
  • Colon and rectal cancer
  • Breast cancer
  • Cervical cancer
  • Lung cancer (in current or past heavy smokers)

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Health & Lifestyle

Sickle cell may get solution soon – scientists.

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Scientists in the U.S. have unveiled results of a small clinical trial that could mean an effective “cure” for sickle cell anemia, the painful and debilitating disease that inflicts many millions of people across the globe, mostly of African heritage and including some 100,000 African Americans in the U.S.



Researchers at the National Institutes of Health (NIH) say they have used gene therapy techniques to add a “corrected” gene for healthy red blood cells into the bodies of nine test patients, replacing their diseased red blood cells caused by sickle cell anemia and effectively ridding them of signs of the disease.

NIH Director Francis Collins described the trial results as seemingly “spectacular”.

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“When you look at their blood counts and their blood smears, it looks like they don’t have it anymore,” Collins said on Monday (March 11) from his office at the NIH in Bethesda, Maryland, just outside Washington, D.C.

Sickle cell disease is an inherited blood disorder that causes protein crystals to form inside red blood cells, changing their shape from a flat disk into a crescent or sickle shape that then clogs up the small blood vessels and results in terrible episodes of pain and organ damage.

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But they believe the basic premise of introducing a corrected gene into the body holds promise for Africa provided a simpler, cheaper and less toxic delivery system than bone marrow transplant and the accompanying chemotherapy can be found.

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