Why Postpartum Urinary Incontinence is NOT Normal (and How to Fix It)
Ooops…I leaked a little urine...
Do you wear a panty liner when you go to a fitness class or if you are heading out for a run? Do you cross your legs when you have to sneeze? Leaking urine when you sneeze, jump, twist or have to go is not normal! It is our body telling us that something isn’t working properly. Too often women are told by the doctors that this is ‘normal’ after child birth or later in life. And, if you follow any Facebook mom group, you will see this brought up all the time as this thing that just happens with a little giggle or “oops”.
Ladies! Please, please stop accepting a major dysfunction of your body as normal. Don’t let anyone, including your doctor, tell you that this is ok.
Urinary incontinence is very common after childbirth. Notice I said common, not normal. Normal implies it is supposed to be like this.
Any single drop of urine that leaves your body when you are not sitting on the toilet is your body telling you that there is weakness and dysfunction in your deep core system and that something is not working properly. Our deep core consists of our Transversus Abdominis, Pelvic Floor muscles, Diaphragm and Multifidus. In a perfect world, these four muscle groups work together synergistically, to stabilize our pelvis and our bodies, hold us up and provide sphincter control to prevent us from leaking urine and fecal matter. These muscles are also responsible for sexual pleasure and they hold our organs up inside our body where they are supposed to be.
The good news is that this can easily be corrected with a few simple exercises and a visit to your local Pelvic Health Physiotherapist. The very first step I do with all my clients is teach them proper posture and breathing. The Foundation Breath helps to activate and strengthen the inner core. Once you have mastered it in seated, prone and side-lying positions, you can bring it into everything you do. For example, perform a Foundation Breath when you do a squat or pick up your child. Inhale on the way down, exhale and activate on the way up.
This video shows you how to do the Foundation Breath:
For a listing of Pelvic Physiotherapists in your area visit our website.
If you would like to learn more about posture, your deep core and how to strengthen and so much more take a look at the Restore Your Core Assessment and the very special offer we have for HMT Card holders.
As a special offer to all Healthy Mom’s Toronto Card holders you will receive 40% off the Restore Your Core Assessment where we check for Diastasis Recti among other things. Learn more here: http://fit4you.ca/restore-your-core/