If you pee when you sneeze, cough or jump, you are not alone. Around 14 million people have bladder problems in the UK, and around 34 per cent of women have urinary incontinence*.
It’s Common But Not Normal
Whilst incontinence is common, it’s not normal; it’s really the body’s way of shouting ‘we need help down here!’
Holistic Core Restore ® Coach Julia Willmott tells us more:
‘When women start to experience leakage, they are often told to ‘do their pelvic floor exercises’ and left to their own devices. But often women are unsure of how to do these exercises well. Also, TV adverts promote the use of ‘pads’ as a way to manage leakage, but this doesn’t tackle the issue, so the symptoms can just get worse.’
It’s also important to know what is causing the problem in the first place. In some cases, Julia refers her clients to a Women’s Health Physio, so that between them, they can offer the best holistic advice and support.
Tight Is Not Always Right
For example, there is a misconception that if we have a ‘tight’ pelvic floor then all is well. But what we really want is pelvic floor muscles which can work through their full range of movement, from being ‘switched on’ to being fully relaxed. Problems can also occur when the pelvic floor muscles are switched on too much of the time. So a programme of release exercises could be the best starting point in this case.
It’s Not Just About ‘Kegels’
Many of us were taught to do ‘squeeze and release’ exercises after having a baby, but ultimately we want to integrate use of the core muscles with every day functional movements. There’s no point in being able to do your kegels like a queen if you don’t know how to lift your baby’s car seat whilst engaging your pelvic floor correctly.
And Breathe
It’s quite common for people to hold their breath when they are lifting, getting off the sofa or doing exercises like ‘the plank’, and this can cause a lot of pressure through the pelvic floor.
If the pelvic floor muscles are already weakened or not functioning well, this can contribute towards incontinence problems or even prolapse.
Julia’s 5 Top Tips On How To Improve Your Pelvic Floor Function:
- Avoid holding your breath when you’re lifting, getting up from the sofa or generally exerting your body.
- Practice your pelvic floor exercises away from the loo. The old advice of ‘squeeze to stop the flow of wee’ is no longer recommended as it confuses the loop between the muscles of the bladder and pelvic floor. When you go for a wee, sit calmly on the loo, and allow the pelvic floor muscles to fully relax. Give yourself time to empty the bladder fully before getting up from the toilet.
- Learn how to do pelvic floor exercises correctly. Try this as a starting point: take a deep breath in, as you exhale allow the pelvic floor to relax and ‘let go’. On the next out breath, close the muscles around your back passage and imagine drawing your tailbone towards your pubic bone, then lift up through the pelvic floor. On the next out breath relax the anus and the pelvic floor.
- ‘Squeeze before you sneeze’ – just before you’re about to sneeze, laugh, cough etc. quickly ‘switch on’ your pelvic floor as described above to help prevent leakage. Relax the pelvic floor once the sneeze has passed.
- Avoid or reduce your intake of tea and coffee, as caffeine acts as a bladder irritant. Switch to herbal teas and good old fashioned water.
There Is Help
Holistic Core Restore ® is a programme which helps women regain their core control through a mixture of exercise, nutrition, mindset and lifestyle changes. Created by pelvic floor expert Jenny Burrell, with clinical support from renowned women’s health physio Michelle Lyons, the programme can help women enjoy life without that ‘oops’ moment, with less back pain, reduced ‘tummy gap’, higher self-esteem, better sex and improved posture.
To find your local coach visit www.holisticcorerestore.com. Julia’s sessions are held in the Petersfield area in Hampshire: www.juliawillmott.com
*www.england.nhs.uk
Bio:
Julia Willmott is a Holistic Core Restore ® Coach and Pilates Teacher offering classes and 1:1’s in Petersfield, Hampshire. She specialises in women’s wellness from pregnancy to menopause and beyond. She also offer Wellness At Work workshops and retreats. You can contact Julia via her website www.juliawillmott.com.
Image of Julia by Sarah Sheldrake.
