Here's what we should really know about pelvic health and what can we do to help ourselves to be in good health!
Great pelvic health gives you a few things that make life easier and happier.
Great pelvic health keeps you pain free in the pelvic area. This is the area, front back and between your legs that is covered by your underpants.
Great pelvic health means staying dry, not wetting yourself, when you cough,
sneeze, laugh, run and jump, whether you have given birth, do high loading sports or are going through or past menopause.
Great pelvic health means pain free sexual intimacy.
Great pelvic health helps with balance, control and stability in daily activities and in
high load sports
What are signs that I have a problem?
- Pain in the pelvic area
- Pain with penetrative sex
- Leaking or loss of control of the bladder when loading the pelvis when running,
coughing, jumping, lifting weight.
- A heavy feeling in the pelvis when tired, or towards the end of an activity or at the
end of the day.
- Strong urgency when going to the bathroom, feeling like you might not make it on
time.
- Bowel incontinence.
I have had a problem for years, is it too late to help?
No There are many changes and exercises that you can bring into your life that can
improve pelvic health, whatever your age and whatever the problem.
What can I do right now?
- Find your pelvic floor to begin strengthening.
- Think of the muscles that stop you urinating or farting
- Tighten these muscles.
- Make sure you are not tightening the buttock muscles, this contraction is almost
invisible to anyone watching you.
- You may feel your deep abdominal muscles contracting with the pelvic floor. They
use the same nerve pathways and contract together.
- Hold the contraction for 8 seconds or until (less if the muscle feels too tired to
continue).
- Now relax. Make sure the muscles are fully relaxed before proceeding with the next contraction.Repeat 8-10 times 5 x a day.
I have tried this exercise and it has not worked?
Get an in person assessment to discover the other factors affecting your pelvic floor.
KEY Take Aways:
* Pelvic pain and incontinence can be treated by physio!
* It is never too late to address the issues of pelvic pain and incontinence!
* Exercise is an effective treatment for incontinence!
Book an assessment with myself today for all your Pelvic Floor needs.
Written By: Sarah Jones (Physiotherapist)
