Easing PF Demand
Your pelvic floor is designed to automatically contract at appropriate times to:
- maintain continence
- stabilise pelvic organ positioning and
- support the spine.
Some activities place high demand on the pelvic floor and can become overly challenging. At these times the pelvic floor can not function well so incontinence and prolapse is promoted.
The goal is to adjust those everyday activities that are overly challenging for your pelvic floor.
Opportunities for easing pelvic floor demand
Here is a list of opportunities to save some workload for your pelvic floor. Use them appropriately to your situation, physical and pelvic floor status. As you evolve you may feel the need to increase your protection.
- Always exhale on exertion (e.g.: lifting, pushing). Avoid holding your breath with activities.
- During gardening sit on the ground or kneel on a pillow instead of squatting
- Make smart exercise choices
- Avoid working out with a heavy bladder
- Manage coughing
- When coughing, sneezing or blowing your nose, maintain good posture and tip forward from the hips. It may help to sit down or physically hold on to your pelvic floor with your hand.
- Cough and blow lightly.
- Be in control of heavy lifting.
- Break up long term sitting or standing every 20 minutes
- Maintain optimal body weight
- When indicated roll onto your side from lying down then push up with your arms to sitting (e.g. after surgery or childbirth)
- Take extra special care at hormonal times
- Sit down to lift children for a cuddle
- Give a piggyback ride instead of front or side lifting
- Lower side of the cot to lift out your baby
- Encourage toddlers to get in and out of the car seat by themselves
- Use the supermarket trolley to transport kids and shopping