Online Personal Training and Postnatal Care
When you are pregnant your body produces hormones that make the tissues and muscles supporting your bladder, bowel and uterus (womb) stretchier than normal.
These tissues and muscles make up your pelvic floor. The hormones, combined with the weight of your baby, mean that your pelvic floor can weaken.
Having a weak pelvic floor makes it harder for you to squeeze the muscles (sphincters) at the bottom of your bladder to stop wee escaping. When you give birth to your baby, your pelvic floor muscles are stretched even more. The combination of the pregnancy hormones and the stretching of childbirth can lead to problems with incontinence.
This is not only affecting after childbirth but can be a challenge as we get older in life. So by maintaining a healthy exercise regime to incorporated Pelvic floor exercise is imperative.
The accidental leak of wee you're experiencing, perhaps when you laugh, sneeze, cough or exercise, is called stress incontinence. It's one of the most common problems among new mums.
If you do leak small amounts of wee in the early days after giving birth, your sanitary towel will soak it up.
You're more likely to have stress incontinence if you also had problems controlling your bladder in pregnancy, particularly in the first or second trimesters.
If you had an epidural or a spinal block, you may find that the nerves controlling the feelings in and around your bladder are numb. In the first few days after birth you may not be able to tell when you need to wee. Your nurse or midwife may be able to remind you and help you to go to the loo soon after you've had your baby.
If you had an epidural, you will have had a thin, flexible tube (catheter) inserted into your bladder. Sometimes, after birth, the effects of having a catheter in can make it harder for you to control your bladder. The problems will sort themselves out after a few days.
How long will my incontinence last?
It varies greatly from mum to mum. For some, the problem goes away within a few weeks of giving birth. In others, it can persist for months or become a long-term challenge.
If you're still experiencing leaks when you have your postnatal check, about six weeks after your baby is born, tell your midwife, doctor or child health nurse. You don't need to accept that this is just part and parcel of having children.
How can I treat stress incontinence?
The way to recover your bladder control is to do is regular pelvic floor exercises. This is something that can be discussed during your Online Personal Training with me that we can go through. You need to do your exercises at least three times a day and make them part of your life forever. If you stop doing the exercises your muscles can weaken and you may find that your bladder-control challenges return. Not only are these exercises amazing for the strength of the pelvic floor, but fantastic for abdominal and back strength.
Some mums worry that they may damage themselves by doing pelvic floor exercises too soon after giving birth. Actually, doing the exercises will help your body to heal. I still remember the day after having my daughter nearly 20 years ago now, the first exercise I was given on DAY1 was to start doing these pelvic floor exercises.
Strengthening your pelvic floor will reduce some of the swelling caused by stitches and bruising. The sooner you can begin your exercises, the better.
How do I do pelvic floor exercises?
Breathe in and as you breathe out, pull up and in down below the belly button as though you are trying to stop yourself weeing or passing wind. I always found the best way to do this was to lie down, placing my feet hip width apart into the ground close to the bottom, slightly push into feet tilting the pelvis, very slightly to the ceiling which then activates the Pelvis to clench as you tighten the glutes and thighs. This is something that is taught during my online Personal Training HERE
Try to hold the squeeze for up to 10 seconds while breathing normally. Relax and wait at least 10 seconds before trying the next exercise. Repeat the squeeze 10 times, three times a day.
What else can I try? Yoga and Pilates
Both Yoga and Pilates are fantastic. Yoga will help you with breath control and using the diaphragm, stomach and pelvic floor in many different ways. We call this Pranayama. Pilates is based around the powerhouse which is utlising the pelvic floor muscles as will as the breath increasing toning and strengthening. Mr Joseph Pilates was an avid Yogi in his day which is where his Pilates was inspired from. So by using both of these techniques, you will be well informed and on your way to a happy healthy self.
The pelvic floor muscles are part of the muscular ‘sling’ which supports the core. Pilates helps to strengthen the pelvic floor along with the rest of the core muscles.
Pregnancy and childbirth both have a significant impact on your pelvic floor and abdominals. A caesarean section is major abdominal surgery; right off the back of pregnancy, and the abdominals can struggle to cope with the demands of looking after a baby. Whatever your birth experience, Pilates can help you.
Pilates speeds up post-natal recovery. Recovering your previous form also takes a bit of time, and there is no need to rush yourself. Gently using those stretched or tired muscles can rapidly improve your muscle function and sense of well-being.
Sometimes, having no control over the flow of your urine may mean you have a urinary tract infection (UTI). If you have a UTI, you may also:
- feel pain when you wee
- pass cloudy urine
- pass unpleasant-smelling urine
- have a fever
This article was inspired by: be sure to visit there website for great information and material wthat will asssit you in your questions.
Thank you so much for joining me
I would love to hear from you
Comment, like and share