Dealing with incontinence and pelvic floor muscle weakness after childbirth
Dealing with incontinence and pelvic floor muscle weakness after childbirth

Incontinence and pelvic floor muscle weakness are common issues that can occur after childbirth.

 Here are a few tips for dealing with these problems:

  1. Exercise your pelvic floor muscles: Pelvic floor muscle exercises, also known as Kegel exercises, can help to strengthen your pelvic floor muscles and improve incontinence. To do Kegel exercises, tighten the muscles you would use to stop the flow of urine, hold for a few seconds, and then release. Aim to do several sets of Kegel exercises each day.

  2. Practice good toilet habits: To help prevent incontinence, try to go to the bathroom when you first feel the need to go, rather than waiting. It can also be helpful to avoid straining during bowel movements and to use the toilet in a relaxed position.

  3. Stay hydrated: Drinking plenty of fluids can help to prevent constipation, which can contribute to incontinence. Aim to drink at least eight glasses of water per day.

  4. Avoid activities that put pressure on your pelvic floor: Avoid activities that involve lifting heavy objects or bearing down, as these can put extra pressure on your pelvic floor muscles.

  5. Seek professional help: If you are struggling with incontinence or pelvic floor muscle weakness, consider seeking the help of a physical therapist or other healthcare professional. They can provide specific exercises and other strategies to help improve these issues.

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