What Is A Kegle? Should you be doing them?

Kegel exercises, also called pelvic floor exercises, help strengthen the muscles that support the uterus, bladder, and bowels. Kegel exercises also help strengthen vaginal muscles.

What are the benefits of Kegel Exercises?

Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.

Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.

How to do Kegel Exercises:

1) To find the correct muscles, practice stopping the flow of urine when urinating.
2) Contract pelvic floor muscles for 10 seconds, then relax, repeating 10-20 times.
3) Breathe normally during the exercises, and do this at least three times a day.
4) Try not to move your leg, buttock, or abdominal muscles during the exercises.

When to do Kegel Exercises:

When you’re stopped at a red light
In the waiting room at the midwife or doctor's office
Drive-throughs such as the bank, dry cleaners, and pharmacy

Basically whenever you can do them.

Having EXTREME back/pelvic pain in your pregnancy? YOU MUST READ THIS!

Back pain or discomfort is common during pregnancy and should be expected to some degree by most women. Back pain may be experienced during any point of your pregnancy; however, it most commonly occurs later in the pregnancy as the weight of the baby increases. Back pain can disrupt your daily routine or interfere with a good night of sleep. The good news is there are steps you can take to manage the back pain that you experience.

How common is back pain during pregnancy?

You are not alone if you are experiencing back pain during your pregnancy. The prevalence varies with reports, showing between 50 to 70 percent of all pregnant women having back pain.

What causes back pain during pregnancy?

Back pain during pregnancy is related to a number of factors. Some women begin to experience lower back pain with the onset of pregnancy. Women who are most at risk for back pain are those who are overweight or had back pain prior to pregnancy.

What if its worse than normal back pain? It could be your sciatic nerve.

The sciatic nerve is the largest nerve in the body, providing sensory and motor function to the lower extremities. This nerve provides sensation to the back of the thigh, lower part of the leg and the sole of the foot. Sciatic nerve pain is a periodic severe pain that occurs throughout your legs.

What causes sciatic nerve pain during pregnancy?

The sciatic nerve runs under your uterus to your legs. The cause of sciatic nerve pain is thought to be associated with pressure on the nerve caused by the developing baby.

What can I do to treat sciatic nerve pain during pregnancy?

The simplest remedy is to lie on your side, opposite of the pain. This may help relieve the pressure on the nerve. Avoid heavy lifting and minimize standing for long periods of time. If you experience pressure while standing, try elevating one foot and resting it on something. Swimming may also ease discomfort. You may experience relief by applying heat or cold to the troubled area. Your health care provider may recommend acetaminophen to relieve the pain. It is important to contact your health care provider if the pain becomes constant, or increases in severity or frequency.

But is your pain even more intense?

But has this pain been so painful that walking is difficult? What about turning in bed? Is climbing stairs close to impossible? Then you may be suffering fromSymphysis Pubic Dysfunction.(a more severe form of this is calledDiastasisSymphysis Pubis)

What exactly is Symphysis Pubis Dysfunction?
During pregnancy or birth, about one in 35 women will experience intense pelvic pain and may find it difficult to walk, climb stairs, and other movements that involve the pelvic bones. This pain is a result of separation of the symphysis pubis which is a joint in the very front part of the pelvic bone structure. There is cartilage that fills the gap in the bones. During pregnancy, hormones such as relaxin soften this cartilage allowing the pelvic bones to be more flexible for delivery. Some women, however, have too much play in the pelvis causing a large gap between the bones. This makes the symphysis pubis area extremely sensitive to touch.

Unfortunately not many OBs or practitioners in the US (it seems OBs in the UK are more familiar with this) are well versed about this painful condition. They may suggest that what you are feeling are the normal discomforts of pregnancy and will get better on its own,DO NOT TAKE THAT FOR FACE VALUE! Don't let them pass of your pain as nothing.What you are experiencingIS REAL. Do not let that discourage you. You are not doomed to be in pain the rest of your pregnancy. Help educate your doctor or OB (in a kind way of course) to help spread the word of this so that they may be able to better assist their future patients. You may want to take printed information to them like from this site:http://www.e-radiography.net/radpath/d/diastasis_symphysis.htmto help educate them.

When does separation of the symphysis pubis occur?
Some women will notice pain beginning as early as the first trimester of pregnancy while others experience this separation during the birth or even a few days postpartum. Women who have experienced SPD with previous pregnancies will not necessarily have the problem with subsequent pregnancies however, some will.

How will I know if I have SPD?
If you have SPD, you may notice pain in the front of the pelvis that hurts when touched. You may also feel pain in the lower abdomen, hips, inner thigh and groin areas. Marked increased pain with activities such as walking, climbing stairs, lifting your legs, or any other large movements involving the pelvis are key symptoms. You may even experience a clicking type noise with movement as well. If you experience any of these symptoms, you should contact your caregiver for further testing.

What type of testing can I expect if my doctor/midwife and I suspect SPD?
The type of testing depends on when you experience the symptoms. If you are still pregnant, the likely test would be an ultrasound. Other diagnostic tools that can be used after delivery are pelvic x-rays or an MRI.

Is there any treatment for SPD?
The doctor may prescribe painkillers and refer you to a physiotherapist for additional help. The physiotherapist may suggest the use of TENS, Transutaneous Electronic Nerve Stimulation, to help with the pain. Other items such as support belts or crutches can be used as well. Additional specialists also offer potential benefits: acupuncturists, reflexologists, chiropractors, aromatherapists, osteopaths, hypnotherapists, and herbalists. Each in their own way may provide treatment options to minimize the pain of SPD. There is no way to prevent SPD from occurring; however, once the hormones cease production after pregnancy, the condition will gradually subside.

If you are pregnant with SPD you should minimize large pelvic movements throughout your pregnancy. This includes swimming breaststroke, even though normally this is a great means of exercise. Choose other strokes if you are a swimmer. Try to continue to get exercise, just be sure to do exercises that will not aggravate the SPD.

Here is a fantastic link that will show you some ways you can cope with this painful condition:
http://www.plus-size-pregnancy.org/pubicpain.htm#Tips%20for%20Coping%20with%20Pubic%20Symphysis%20Pain

Should I be worried about the delivery?
Birthing vaginally is certainly attainable and preferable even with SPD. Spreading of the legs, however, should not be extreme. Perhaps the best positions for pushing when you have SPD is either "all-fours" (hands and knees) or side-lying. Squatting may be painful as well as the most common birthing position, the sitting position with legs wide apart. Be sure that you explain to the nurses and other caregivers that you have symphysis pubis separation and need to minimize spreading your legs widely. One of the drawbacks of receiving an epidural during the birth is the pain of separation may be masked and therefore you may be put into positions that are only making the problem worse. Unfortunately, you wouldn't find this out until the anesthesia wears off and you have the extreme pelvic pain. Therefore, it is imperative that the caregivers know of your condition and do not suggest positions that could exacerbate the situation.

The final word...
Remember, symphysis pubis dysfunction is a condition that affects pregnant and/or postpartum women. It is a temporary situation and one that will resolve itself once the cartilage softening hormones decrease. Although there is no "cure" and it cannot be prevented in subsequent pregnancies, it does not mean that you will automatically experience SPD each pregnancy or birth. If you do, however, seek help to minimize the pain and worsening of the situation.

Teen Pregnancy: Info & Resources

California has one of the highest teen pregnancy rates in the nation, with nearly 65,000 teens giving birth each year. There are many many pregnancy prevention programs out there and its up to teens to be responsible and have safe sex. Having said that, this blog is for those that are pregnant.(Also please take advantage of the "friends" I have here on myspace as many of them provide support and resources for teen moms.)

You may have just found out you are pregnant. You are probably shocked and scared. What is your boyfriend of partner going do do/ think? What about your parents? What's going to happen? How are you going to do this? You have many questions and concerns right now, and rightfully so. Before you get into the what if's, the first thing you should do is seek the care of a doctor. I have known several teens that keep their pregnancy a secret for so long that they go most of the pregnancy without any prenatal care. The early part of your pregnancy is the most important to give your baby the best and healthiest start in life.

You are probably wonderingwhere you could find information on all the options of pregnancy, as well as prenatal care that would be free and confidential?The America's Pregnancy Helpline provides education, information and support about pregnancy. They will answer questions about nutrition, fetal development, or possible complications during pregnancy as well as adoption. They can be contacted toll-free and confidentially at1- 800-672-2296or by email ataph@thehelpline.org.You can also start by going to your local Planned Parenthood office. Here is their link for pregnancy & prenatal services:http://www.plannedparenthood.org/health-center/pregnancy-testing-pregnancy-services-26174.htm. You can also find the location nearest you in the upper right hand corner of the above link. They can work out a payment plan for you if you are low income. If any money at all is an issue please turn to your local Department of Social Services and apply for Medi-cal. (I have a previous blog post on how to apply and the benefits)

Early prenatal medical care, proper nutrition, and healthy choices (e.g., not smoking, not drinking alcohol, not taking illegal drugs, exercising regularly) are important parts of a healthy pregnancy. If you are sexually active and think you might be pregnant, ask a parent or another trusted adult (e.g., family member or friend, teacher, school counselor, clergy) to help you locate a physician, prenatal clinic, or social service organization for pregnant teens as soon as possible.

Where to Start

There are a number of resources available to help pregnant teens and their families decide the best option for their particular situation (e.g., adoption, raising the child). The earlier you obtain medical care, the better your chances for having a healthy pregnancy. An OB/GYN (obstetrician/gynecologist) is a physician specialist who has particular expertise in pregnancy, childbirth, and disorders of the reproductive system.

Ideally, women should visit a health care provider before becoming pregnant; however, because many pregnancies are unplanned and unexpected, this is not always possible. If you suspect you may be pregnant, it's important to see an OB/GYN as early as possible in your pregnancy. Although dealing with a teen pregnancy can be difficult, your OB/GYN is there to help and the primary importance is your health and the health of your unborn baby.

Early signs of pregnancy include the following:

Abdominal bloating
Breast sensitivity (e.g., tenderness, swelling)
Fatigue
Food cravings or aversions
Frequent urination
Light bleeding or spotting (called implantation bleeding)
Missed menstrual period
Nausea or queasiness

During your first appointment, your health care provider (e.g., physician, midwife, physician's assistant, nurse practitioner) will take a detailed personal and family medical history, perform a physical examination (including pelvic exam), and conduct laboratory tests (e.g., blood tests, urine tests, and tests to detect sexually transmitted diseases [STDs], including HIV). Make sure your health care provider knows about past or current medical conditions, such as diabetes, and about any prescription or over-the-counter medications you are taking, including herbal remedies and vitamin supplements.

Here are some questions to ask your health care provider.Print these questionsand take them with you to your appointment. Answers to these questions can help you achieve the best possible outcome for your pregnancy.(Here is the PDF version ofthe questions you should take to your first doctor's appointment)

-How many weeks along is my pregnancy? What is my due date?
-Does my pregnancy appear to be healthy and progressing normally?
-Can you recommend resources for additional information about adoption and raising a child?
-Can you recommend a class or program in the area or an online support group for pregnant teens? Is there a group that provides support to expectant teenage fathers?
-Should I begin taking a prenatal supplement? Which one(s)?
-In addition to cigarettes, alcohol, and illegal drugs, what other substances should I avoid while pregnant?
-How can I be sure to eat a healthy diet during pregnancy? Are there any foods that I should avoid?
-What types of exercise do you recommend during pregnancy? Are there activities that I should avoid?
-How can I make sure to get enough sleep during pregnancy?
-How often will I be seen in the office?
-Next appointment: Date: Time:

-Will I see different members of the obstetric team (e.g., nurse practitioner, midwife, nurse-midwife)?
-What types of tests (e.g., ultrasound, blood tests) may be used to monitor my pregnancy?
-Is my pregnancy considered high risk? Am I at increased risk for pregnancy complications, such as anemia, high blood pressure, or premature delivery?
-Does my baby have a higher-than-normal risk for medical problems?
-What are some warning signs that may indicate a problem with my baby?
-Emergency telephone numberto call:
-Should I attend special childbirth classes for teens?
-At which hospital or childbirth center will I deliver?
-What is the cesarean rate for your practice?
-If complications develop during delivery, might I or my baby be transferred to another facility?
-How do I select a pediatrician for my child?
-Can you recommend sources for additional support if needed?

Stats on Teen Pregnancy
(Not to bring negative points on the subject, but I wanted to list some stats on teen pregnancy to give you an idea of what is really going on and what risks you are up against. If you prepare yourself enough and make the right choices going forward, hopefully you will not be one of these statistics.)

Teen pregnancy is an important issue. There are health risks for the baby and children born to teenage mothers are more likely to suffer health, social, and emotional problems. Women who become pregnant during their teens have an increased risk for complications, such as premature labor and socioeconomic consequences as well.

Other Consequences of Teenage Pregnancy

Teenage births are associated with lower annual income for the mother. Eighty percent of teen mothers must rely on welfare at some point.

Teenage mothers are more likely to drop out of school. Only about one-third of teen mothers obtain a high school diploma.

Teenage pregnancies are associated with increased rates of alcohol and substance abuse, lower educational level, and reduced earning potential in teen fathers.

In the United States, the annual cost of teen pregnancies from lost tax revenues, public assistance, child health care, foster care, and involvement with the criminal justice system is estimated to be about $7 billion.

Health Risks to the Baby

Infants born to teenage mothers are at increased risk for a number of health risks. These risks include the following:

Teenage mothers are less likely to gain adequate weight during their pregnancy, leading to low birthweight. Low birthweight is associated with several infant and childhood disorders and a higher rate of infant mortality. Low-birthweight babies are more likely to have organs that are not fully developed, which can result in complications, such as bleeding in the brain, respiratory distress syndrome, and intestinal problems.
Teenage mothers have a higher rate of poor eating habits than older women and are less likely to take recommended daily prenatal multivitamins to maintain adequate nutrition during pregnancy. Teens also are more likely to smoke cigarettes, drink alcohol, or take drugs during pregnancy, which can cause health problems for the baby.
Teenage mothers receive regular prenatal care less often than older women. Prenatal care is essential for monitoring the growth of the fetus and the health of the mother. During prenatal care, medical professionals provide important information about good nutrition and about other ways to ensure a healthy pregnancy. According to the American Medical Association (AMA), babies born to women who do not have regular prenatal care are 4 times more likely to die before the age of 1 year.

Children Born to Teenage Mothers
In addition to increased health risks, children born to teenage mothers are more likely to experience social, emotional, and other problems. These problems include the following:

Children born to teenage mothers are less likely to receive proper nutrition, health care, and cognitive and social stimulation. As a result, they are at risk for lower academic achievement.
Children born to teenage mothers are at increased risk for abuse and neglect.
Boys born to teenage mothers are 13% more likely to be incarcerated later in life.
Girls born to teenage mothers are 22% more likely to become teenage mothers themselves.

Birth Control
So obviously this should have been the first step before having sex, but its a bit too late for that now that you are pregnant. However, this is something you must consider after your baby is born. I'm sure the last thing you want after giving birth is to find out you are pregnant again. Make a smarter and more responsible decision this time about safe sex.

There are various birth control methods available for teenagers. Teens should talk to their health care provider to determine which is the best choice for them:

Depo-Provera®is injected into a woman's arm muscle or buttocks every 3 months. This type of birth control requires a visit to a doctor or other health care professional. This method prevents pregnancy by preventing ovulation, altering the cervical mucus to make it more difficult for the sperm to reach the egg, and preventing a fertilized egg from implanting in the uterus. Depo-Provera also reduces menstrual cramps, iron-deficiency anemia, and the risk for endrometrial cancer. Side effects include irregular periods, weight gain, and tender breasts.

Norplant®is an implant that is inserted under the skin. This type of birth control is effective for up to 5 years. It is made up of 6 matchstick-sized rubber rods and must be inserted and removed by a professional health care provider. There is an increased risk for pregnancy in heavier women, but Norplant® failure is generally rare. Side effects include changes in the menstrual cycle, weight gain, and tender breasts.

There are also a variety oflow-dose birth control pillsthat are fairly safe for use in teens. Birth control pills also reduce menstrual cramps and blood flow, regulate the menstrual cycle, and, in some cases, reduce acne.

Condoms and contraceptive jellyreduce the risk for teen pregnancy and for sexually transmitted diseases (STDs).

Emergency contraceptive pills, also known as "morning-after pills," are effective if taken within 72 hours after having unprotected sex. Most medical insurance companies cover them. They must be prescribed by a doctor or other health care professional if the woman is under 18.

Teen Pregnancy Resources
There are a number resources available for pregnant teens, their partners, and their families. These teen pregnancy resources include:

National Organization on Adolescent Pregnancy, Parenting, and Prevention (NOAPPP)
2401 Pennsylvania Ave, NW, Suite 350
Washington, DC 20037
202.293.8370
www.noappp.org

Planned Parenthood Federation of America (PPFA)
810 7th Ave
New York, NY 10019
212.541.7800
www.plannedparenthood.org

The National Campaign to Prevent Teen Pregnancy
1776 Massachusetts Ave, NW, Suite 200
Washington, DC 20036
202.478.8500
www.teenpregnancy.org

Department of Social Services for CA
http://www.sccgov.org/portal/site/ssa/agencychp?path=%2Fv7%2FSocial%20Services%20Agency%20(DEP)%2FDepartment%20of%20Family%20%26%20Children%27s%20Services

For Parents of Teen's that are Pregnant

Did your teen daughter just tell you she is pregnant? What do you do?

Finding out your teen daughter is pregnant is a shock - physically and emotionally. You need to take a deep breath before you truly deal with it. You need to be part of the solution to this problem for your teen, so you need to be thinking as clearly as possible. If you reacted initially in a way that you are now ashamed of, fall back and regroup with your teen.

-Find a local support group and services. You and your daughter are not alone with this problem.
-Talk to your daughter about her options. Share your feelings, but do not force your choices on her. Allow her to make the choices she needs to make.
-Get your daughter a doctor's appointment. No matter what choice she is making, she needs to see a doctor.
-Support your daughter in her decision.
-Find help with your thoughts and feelings. Speak to a counselor or find a support group for you.

Learn to fallback and Regroup in 5 easy steps (for parents of pregnant teens)

Parenting is not a direct science. There are no specific steps that will always produce a certain result. There are too many variables and not enough controls. Any parenting technique or skill may not work with your family’s dynamic. Or, they may work one time, but not another.

Therefore, when you make a mistake in your discipline, you need to fall back and regroup. Learn how by using these tips:

*Drop the guilt. When you realize you’ve made a mistake, chalk it up to the fact that there is no parenting manual. Many parents exasperate the mistake they have made by dwelling in the guilt of it. If you tend to do this, take a deep breath and realize that you weren’t made to be perfect. Go through the next four steps and you will feel better.
*Apologize to your teenager. This will teach them that mistakes happen and that you respect them enough to admit you were the one who made the mistake. It will model appropriate behavior for when they make their next mistake.
*Take some time to rethink the situation. Go over what happened and think about what you could have changed. What part of the problem do you own? What part of the problem does your teenager own? Ask for advice and do some research.
*Develop a plan of action. Now that you know where the mistake was, have gotten some advice or information on what to do, you are ready to think through a plan of action so this problem doesn’t occur again. Ask your teen for their input.
*Change the behavior that caused the mistake by implementing your plan of action.

While it may seem tedious at first to go through all of these steps, with practice it will become second nature. The benefits - less stress, mutual respect, and positive modeling – are worth the effort.

Teen Pregnancy and Their Background

There are other reasons why a teenage girl gets pregnant and then chooses to parent her child; however, we found these characteristics to be those most prominent among the mothers we serve.

1. A teenage mother will tend to come from a non-intact home.

"My whole life all I have ever wanted was a real family." During a weekend trip with five teenage mothers, all five women individually repeated this one statement. Of all the teenage mothers Teen Mother Choices has served, most have come from single-parent homes.

2. A teenage mother will tend to have a close, over-dependent relationship with her mother and a distant or absent relationship with her father.

As stated in the first characteristic, the majority of teenage girls who find themselves pregnant come from homes absent one parent. They often have volatile relationships with their mothers and no relationships with their fathers.

3. A teenage mother's pregnancy was probably not an accident, nor was it a conscious choice.

"I had no idea what I was going to do after high school. Then I got pregnant and got my answer: I'll be a mom!" Teenage girls who find themselves pregnant often have no plan for the future. They also have never contemplated what special gifts and talents God has placed within them. Therefore, they often believe that there is nothing special about them, so getting pregnant is something that "just happened." Spending one-on-one time with a teenage mother gives us a chance to find out what makes her special. Once we recognize the gifts and talents she possesses, she should be encouraged to utilize them.

4. A teenage mother will be determined to keep her child.

According to 1997 statistics, less than 4% of all pregnant teenagers place their children for adoption. Why is that? A teenage mother once made this statement, "Getting pregnant was the price I was willing to pay to feel connected to someone for a few minutes. Parenting my child is the price I am willing to pay to feel connected to someone for 18 years."Teenage mothers desperately want to feel an attachment to someone. By being attached or connected to someone, a teenage mother finds worth and value.

5. A teenage mother often feels a sense of worth and accomplishment because she had a baby.

"I can't do anything else, but I sure do give birth to babies good!" As stated above, teenage mothers often have no goals for the future. They often feel as though they cannot accomplish anything. Once a teenager has a baby, she has now accomplished something. In other words, her child becomes a kind of trophy, not a separate individual, but rather an extension of herself.

6. A teenage mother will often have unclear expectations of her child.

"I know that my baby will be potty trained by the time she's a year old. When she was 4 months old, she already knew when she needed a new diaper!" If a teenage mother perceives that her child is an extension of herself, is it not typical for her to expect her child to do things only an older child can do? By providing her with information on child development and introducing her to child experts, you enable a teenage mother to understand her child's growth and maturity better.

7. A teenage mother will experience great mood swings.

"Who am I? I'm not a regular teenager and I'm not a regular mom. I'm so confused!" While most teenage girls experience mood swings, parenting teenagers seem to experience them more intensely. This is due, in part, to the fact that they are forced to play so many different life roles at such a young age. At any given moment she is a teenager, a mother, a student, an employee and sometimes more.