Weaning occurs whenever you offer something to your baby other than your breast at times when you would normally breastfeed. Just as breastfeeding is a natural process, so should weaning from the breast occur naturally. A natural weaning will cause the least amount of physical pain for the mom.

Weaning should always be baby-led, except in medically required weaning. No matter how weaning happens, it is better for you physically if you wean slowly. Stopping abruptly will cause your breasts to become engorged, and you may develop a breast infection.

If you must wean quickly for medical reasons, it is important to manually express milk for your comfort until you begin to produce less naturally. Going all night without nursing can leave your breast feeling really heavy and full and even produce a backache. One way to relieve your breasts in this situation is to pump before going to bed. This will help your breasts to be less full throughout the night and helpfully relieve your physical discomfort when you awake. Only pump or manually express a small amount. If you pump too much, you will only make your body think that there is an increased demand and it will produce more milk!

Some women have found it helpful when weaning to wear cold green cabbage leaves in their bra during the day to ease the physical symptoms of weaning. If you want to try this, keep the leaves in place just until they begin to wilt, and then replace them with fresh, cold ones. Warning: cabbage leaves will stop milk production, so be careful to do this in cases of engorgement during weaning only. This is not the method to use if you only want to temporarily decrease milk production. Drinking Sage tea is also recommended. Drink two to three infusions a day of 1 tablespoon/1 cup hot water and you should see some results soon. Another comfort aid is to use an anti-inflammatory medication to reduce any swelling.

The key to comfort while weaning from the breast is to do it gradually. A good rule of thumb is to go from expressing 6 times a day to 5 or 4, then to 3 or 2, and then to once every 2 or 3 days, then to once a week until your child is completely weaned.

Avoid touching or stimulating your breasts and avoid hot showers. Binding your breasts may also help. You may try wearing pre-pregnancy sports bras. Wear the bra for a few days and the discomfort should decrease.

Icing your breasts with covered cold packs is not fun, but it does relieve any swelling and pain. Just be sure to not touch cold packs to bare skin. If you and your health care professional decide for you to use BCP (birth control pills) for family planning, they work wonders on reducing your milk production, too.

You can also use cold washcloths in place of the ice packs. To relieve pain and discomfort you can also take Tylenol as directed on the label.
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Suffering with some kind of back pain is very common; therefore many people try different types of exercises for lower back pain. As a matter of fact, more than 70% of all people will have an episode of lower back pain at some point in their lifetime. Even if your back pain is not very severe it can stop you from sleeping comfortably at night. It is very important to know a few simple exercises that will help with back pain.

1. Don’t just do traditional ab exercises like crunches and reverse crunches. Be sure to do some work including Swiss ball exercises, rotational exercises such as the cable woodchopper or Russian twists, as well as exercises like the plank and side plank.

2. Be cautious of exercises like sit-ups and Roman chair sit-ups if you have back pain. You may know people who do hundreds of sit-ups and their abs look great and they never had a problem with back pain in their life, but if you have existing back pain, you’d better be careful with exercises that predominantly use the hip flexors.

3. If you try advanced exercises without building up slowly, you’re likely to injure your back even further. For example, don’t try hanging straight leg raises if you can’t even do them bent kneed with good form. If you can’t lunge properly with your body weight, don’t do them with dumbbells or a barbell.

4. Leg Raise helps strengthen your hip and leg muscles, but if you do the isometric abdominal exercise first, it can also be a stabilization exercise for your back. As you hold and tighten your abdominals, lift your leg off the floor six to 12 inches. Be careful that when you lift your legs, your back does not arch.

5. Avoid high-risk exercises like bent over rows and squats. If you’re able to do them, then do them with impeccable form and avoid super heavy weights. There’s no need to go heavy when you can make a moderate or light weight feel heavier with stricter form and variations in technique like slowing down your reps, using continuous tension and not locking out, decreasing your rest intervals, and other methods.

6. Use very strict form in your abdominal training, and that includes performing the exercises slowly and deliberately with physical and mental concentration on the quality of contraction. A lot of people are conditioned to do ab exercises such as sit-ups for time, but fast reps reduce the quality of muscle contraction because the movements are being executed with momentum and not muscle action.

These are only some exercises you can do, but they are very effective. It is also very important to consult your doctor if you have more serious pain in your back, because back pain can become very serious if it is not treated.
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If you are planning on breastfeeding your baby, go for it. Studies show that breastfed children are healthier. Some even show that they do not get as sick as often. Breastfeeding is a personal decision, but if you are leaning towards it, it is a better choice. There are many myths about breastfeeding your child.

The first myth is that your child will not rest as well as a baby that is getting fed formula. This is not true. Formula does take longer to digest than breast milk. Therefore it sits in the baby’s stomach longer. The only problem with this is that the longer it sits there the quicker it starts to ferment. This leads to much smellier bowel movements. Your child may not sleep as long since the breast milk is thinner, but they will rest just as well.

Another myth is that you should not give your baby a bottle if you are breastfeeding. Many people will tell you that it will confuse the child. This is not so. They do not know the difference between the breast and a bottle. In fact, if you are planning on returning to work, you should introduce a bottle around the age of two weeks. Anywhere between two and four weeks is a great idea. The child will suck on either one.

Do not wake your child to breastfeed. This is not true. You need to wake them if you are going to keep them on a schedule. If they sleep a little longer than usual that is ok. Don’t let them sleep past four and a half hours though. You need to keep your milk supply on a schedule too.

Another myth is that breastfeeding will keep you from getting pregnant. This is not entirely true. Although breastfeeding can keep you from ovulating, the minute you start your period you have a chance of becoming pregnant. If you don’t want to risk it, talk to you doctor about birth control options.

Many mothers will tell you that if your baby is feeding a lot, the breast milk is not enough. This is not true. Breast milk is easy to digest. Those that are breastfeeding will get hungrier faster than those that are on a bottle. The best advice about breastfeeding is to talk to your doctor instead of other mothers. The doctors know best.
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This exercise will help add to the “WOW!” factor when people see you in a swimsuit. It is a great workout not only for your abdominal complex but also for your lower back and for overall body strength in general. It is sounds extremely simple to explain. Let me assure you that the first few times you attempt it you’ll find it to be quite difficult. However, after a week or two you will have mastered the motion and be able to increase the amount of weight you are using, thus exponentially improving the exercise results. This exercise is one more “arrow in your quiver” to get the abdominal look you want.

The exercise is called the “Russian Twist.” It was taught to me by Jim Cawley, the owner of Dynamax Medicine Balls. I don’t normally mention specific products in my writing but his product is pretty much the industry standard for medicine balls and I want you to know how to get one.

Jim is a fine gentleman living in Buda, Texas, where he makes those great medicine balls. The balls are available in two-pound increments from 4 pounds to 20 pounds. I would highly recommend getting at least one as they are among the most versatile pieces of exercise equipment ever invented. To show medicine balls versatility and timelessness, I read that one of the U.S. Presidents in the early 20th century, Theodore Roosevelt I believe, would set-up a volleyball net on the White House lawn and have the staff divided into two teams. One team would throw a medicine ball over the net and if the other team was unable to catch it, a point was scored by the throwing team. The medicine balls pre-date Teddy Roosevelt, but I believe that example helps show the versatility of the ball in exercise.

To perform the Russian Twist, begin by sitting on the floor with a medicine ball in your hands. I recommend you start with a four-pound ball until you have mastered this movement. When you have mastered the exercise, you can increase the weight of the ball. With the ball in your hands, tilt your upper-body back to about a 45 degree angle. Now raise your feet about six inches off the ground while keeping them together. The only part of you body in contact with the ground is your glutes. While maintaining your balance, slowly move the medicine ball around your waist to one side and touch the floor with the ball. Immediately move the ball to the other side of your body and touch the ground with it on that side. Each time the ball touches the ground is considered one rep. Try to do 10 reps the first time. The exercise will seem awkward and unstable at first but I promise your form will improve drastically after only a week or two.

As I mentioned in a previous article about abdominal exercise, let me remind you that big determinants to how your abdominals look are your nutrition and your well-rounded exercise routine. You have to have both of those in place to get visible results from ANY ab exercise. Despite television ads to the contrary, it’s impossible to “spot reduce” fat from a particular body part. If you have a “beer belly” or this is the only exercising you do, we will make your abs stronger and more toned but a layer of body fat will cover up your six-pack treasure. If you want those abs to be visible, the bottom-line is to make sure you are doing your part with a good nutrition program and a solid exercise plan.

When I’m performing this exercise I normally use a 12-pound ball (the heaviest at my facility) and do 30 to 40 reps per set for 4 sets. It will take a little while but soon you will be doing the same number of reps and sets and maybe even surpassing my work. The Russian Twist is one more step down the road to sexy six-pack abs!
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