Welcome to Part 6 of ‘The Safe Return to Exercise Series’ where we are going to talk about your Pelvic Floor!
Before returning to or starting a new exercise programme post birth, ask yourself this question:
IS YOUR PELVIC FLOOR DOING ITS JOB WELL?
In other words, you are NOT leaking when you cough, laugh, sneeze, run or jump and you DON’T feel any pressure or heaviness down below?
Both of these are signs of a weak pelvic floor as are:
- Any leakage of urine (no matter how small) when bending, lifting weights, squatting, pushing trolleys/prams, jogging, blowing your nose, vomiting, straining your bowels.
- Leakage of urine when hurrying to the toilet
- Leakage of urine when hearing running water
- Increased frequency of urination
- Dragging, aching or feeling of heaviness down below
- Problems in controlling wind or bowel contents
- Lower Back pain
- Abdominal separation (Diastasis Recti)
If you can relate to any of the above then please:
- Don’t suffer in silence and accept this as ‘being part of having a baby’
- Don’t just plough on with your exercise assuming all will eventually be ok. It won’t, in fact, things could become much worse over time.
- Reach out and ask for help
Regardless of what we are led to believe ‘Leaking is COMMON but it is NOT NORMAL’ and there are many things we can do to help improve our pelvic floor function and strength.
If you would like any advice then please don’t hesitate to get in touch. I offer a range of services to help women just like you and if you should need more specialist help I can refer you to a Women’s’ Health Physio.
Want to know more bout the signs of a weak Pelvic Floor?
You can read much more about the signs of a weak pelvic floor in an earlier blog HERE.
Other blogs in this series:
Part 1 – Understanding your postnatal body
Part 2 – The postnatal healing process
Part 3 – Why the 6 week check is not enough
Part 4 – Postnatal Posture
Part 5 – Understanding Diastasis Recti
Part 6 – Your Pelvic Floor
Part 7 – Postnatal Exercise Do’s and Don’ts