Are you afraid
WENDY POWELL explains how changing your footwear and standing up straight will help to regain control of your pelvic floor
YOU KNOW that moment when you feel a sneeze coming, so you stop walking, cross your legs and silently pray that whatever you’re wearing won’t show a small leak? If that sounds familiar it might be comforting to know that you’re not alone.
In fact, pelvic floor weakness is very common and urinary incontinence affects more than five million women in the UK, according to figures from the Department of Health.
Stress incontinence can occur when increased pressure within the abdomen – caused by coughing, sneezing and high-impact exercise – results in leaking due to weakening of, or damage to, pelvic floor muscles.
Perhaps surprisingly, 20 per cent of women with the condition are under 30. But just because it is common doesn’t mean it’s okay.
We do need to work a little harder at maintaining a functional and strong pelvic floor as we get older but it’s perfectly possible to improve on any current weakness you may be experiencing.
Many women just accept that leaking during certain activities is to be expected. It’s not and it’s actually your body telling you it is not functioning as it should be.
You should be able to do all the sneezing, coughing, laughing and jumping you like without having to stock up on incontinence pads or deal with wet knickers. It doesn’t have to be something you have to put up with just because you’ve had a baby or got a bit older. Here are some things that will help: Sit forward and upright on the edge of a seat or kneel astride a large pillow or cushion.
Close your eyes to focus and inhale, allowing your chest to expand. Keep your shoulders relaxed and be aware of fully relaxing through your bottom and pelvic floor. Then as you exhale, very gently draw up your pelvic floor. Imagine you’re trying to pick up a grape with your undercarriage.
Then inhale and fully relax again, letting it all go. Don’t push away just fully relax. Repeat five times for five deep breaths. We hardly walk anywhere these days. When we do, we wear shoes with a heel (including trainers) that pitch our bodies forward and force our muscles and joints to compensate in many ways,