Ok ladies, we’ve all heard it.
When you have a baby you’re automatically going to have issues ‘down under’ including controlling your bladder. The main example is that when you sneeze you’re going to let a little urine dribble out but there’s also jumping, squatting, lunging, standing up too fast, and other various activities that involve moving around normally.
This has been happening for so long to so many women that it has become normalized, the standard. After pregnancy, or when you hit a certain age, it’s expected that you’ll have to wear a pad or insertion of some sort to keep your pee where you want it [Not on your pants]. The reality: THIS IS NOT NORMAL!
When you have a baby, and/ or are aging things on your body have changed. During labor your body has to relax and open up to let that beautiful little human through, then it has to go back to ‘normal.’ The problem with this idea is that your body is now changed forever and may not know how to return to the original positions of things without help. Most women don’t know that they can get that help, either from themselves or outside specialists.
The muscle group that you have to help along is called the pelvic floor and there are indeed pelvic floor specialists and physical therapy. Pelvic Therapy Specialists provides physical therapy treatment and personalized care for pelvic floor, uro-gynecological, lower back and pre/postpartum conditions. They generally believe in an evidenced based, multi-disciplinary, collaborative approach and treat each patient with the respect and compassion that they deserve. Men can also be in-need of a visit to the pelvic therapy people if they have issues with leakage, intercourse/ erection pain, or general pelvic pain. These Colorado specialist have a questionnaire that may direct you to seek professional help, click here if you want to review it. I also have a questionnaire that I give all of my doula clients to make sure that everything is healing correctly, you can see it here: pelvic_health_assessment.
Taking Care of Your Pelvic Floor
Ok, so what can you actually do now? What can you do without seeing a specialist or if you’re trying to prevent issues while you’re still pregnant?
- Go for an assessment that’s internal and external. This will be your starting point and can be very helpful when trying to figure out what’s all going on down there after baby is born.
- Learn how to relax and release the necessary muscles for a better labor. It also teaches you what you need to know how to do after birth.
- At 37 weeks go and get your external ligament checked. You want syncing without too much tightness
- Make sure your body is in alignment before you go into labor, as well as check for diasistis (the separation of your abdominal muscles). If you do have an issue with this, avoid activities that cause it to get worse.
- Like said above: going to see a specialist during pregnancy can prepare you for recovery
- Do one or all of the following exercises after consulting your doctor:
- Breath work: While in different positions tighten and release your pelvic floor. Some of the positions include- lunge, sitting, standing, planks, etc.
- Basically you need to reeducate your deep core that it needs to hold everything together
The general process goes as follows:
Work with your diaphragm to relax and release pelvic tension → Keep in alignment to the best of your ability → Start with light strengthening exercises → Go back to activities gradually.
Most of this information came from one of the podcasts I listen to, where Anita Lambert was interviewed all about her career. Here is her website, she’s based out of Peterborough, Ontario Canada.
I hope that this article is helpful to your peezing (pee-sneezing) and that it starts you on your healthy pelvic floor journey.