WHY POST NATAL BLADDER WEAKNESS IS NORMAL
63% of female stress incontinence is related to changes of the body during pregnancy or after childbirth. This means that 2 out of 3 women face bladder control weakness during pregnancy. The reason is the contraction and relaxation of the urethra before and after the urination process. While urinating the muscles around your urethra relax and contract afterwards when you finished urinating. This ensures holding of urine until you relax during the next bathroom visit again. When you’re pregnant, this process can change and you can face bladder weakness in or after pregnancy.
Pregnancy and childbirth can cause the urethra relaxation and contraction to dysfunction. Because of additional pressure on the bladder from your uterus and hormone changes, stress incontinence can occur.
During labour all the muscles and ligaments of the lower abdomen are stretched, particularly in the pelvic floor muscles. If labour is long and difficult, or if the baby is large or its presentation was not ideal, there is a greater risk of urinary incontinence after childbirth.
EXERCISING DURING PREGNANCY
Exercising during pregnancy is not only very beneficial for you but also for your baby. There are many questions you will have especially at the beginning of this new stage, but keep in mind that physical exercise improves your health and wellness. This kind of exercise can also help you overcome some typical discomforts of pregnancy and prepare your body for delivery.
One of the most frequent questions that new mothers usually have is whether physical exercise is safe. Totally safe! You will usually find it is even recommended (although you should check with your doctor before starting an exercise routine). The benefits of exercising are not only physical: it also improves your mood, helps you sleep better and makes you recover more quickly after the birth of your baby. Not just that, because the list of benefits on bladder weakness in pregnancy is quite long:
- Reduce backaches, constipation, and swelling
- May help prevent, or treat, gestational diabetes
- Increase your energy
- Improve the growth of the placenta
- Active phase of the shortest and least painful labour
- Improve your posture
- Fewer feelings of stress, anxiety and depression
- Promote muscle tone, strength, and endurance
- Reduce the risk of preeclampsia
6 EXERCISE TIPS DURING PREGNANCY
We are going to propose you six easy exercises with tips that you can practice for bladder weakness in pregnancy. Choose the one you like best or combine them to create your routine!
- Brisk walking it is one of the best cardiovascular activities for pregnant women, and it keeps you fit without punishing your knees and ankles. Another advantage is that it can be done anywhere and anytime, it is free, and it does not require any special equipment other than a good pair of sneakers, and it is a kind of safe exercise during the nine months.
- Dancing you can do heart-healthy exercise by dancing your favourite music in your own room, following the choreography of YouTube videoclips or enrolling in a dance class. The only thing you should avoid are the jumps and the pirouettes. Bachata and Kizomba are perfect for pregnant.
- Swimming: Physicians and physical trainers consider swimming the best exercise for pregnant women and the safest. Swimming is ideal because it works the muscles of the legs and arms, offers cardiovascular benefits, reduces swelling and allows the pregnant woman to feel light in the water despite her weight gain. And if you have back pain, swimming could help you a lot.
- Yoga exercises can help you strengthen your muscles and keep you flexible, with the advantage that they exert nothing or almost no impact on the joints. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to a healthy blood pressure during pregnancy.
- Low-impact aerobic exercise strengthens the heart and lungs, helps maintain muscle tone and reduces the risk of weakening the pelvic floor muscles. Also, if you enrol in a special class for pregnant, you will enjoy the company of other women and you will be sure that all movements are healthy for you and your baby.
- Pelvic floor: along with your exercise routine you can do Kegel exercises to strengthen your pelvic floor and calm your overactive bladder and stop leaking urine. Try squeezing your pelvic muscles and holding for the count of 5 seconds. Repeat, taking 5 seconds for each, as many as you can, about 8 to 12 squeezes. Repeat the whole thing 3 times. And keep breathing while exercising.
Remember that you must take certain precautions when practising any sport and that in case of doubt you should always ask for professional advice. You must stop and go to the hospital when you feel very tired or develop persistent pain, experience any vaginal bleeding, have regular contractions or low placenta. Stay safe!
Which product to use during or after pregnancy?
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