Special exercises can effectively strengthen the pelvic floor muscles. But there are also simple things that you can do on a day to day basis to avoid overstraining your pelvic floor muscles. The main goal is to avoid putting pressure on your pelvic floor.
To reduce the strain on your pelvic floor when lifting things, bend your knees and keep your back straight when coming back up instead of keeping your legs straight and bending forward. It can also help to carry things close to your body and tense your pelvic floor muscles.
Holding your breath when lifting heavy things stops the muscles in your back, stomach and pelvic floor from working together as well as they could. They work better together if you carry on breathing.
Coughing and sneezing
Abdominal exercises like sit-ups put a lot of pressure on your abdomen. That can be a problem if you have a weak bladder, possibly because you are pregnant or you have had a baby in the last few months. If so you can talk to your doctor about whether you should avoid abdominal exercises for a while or do lighter exercises instead.
Andreae S. Lexikon der Krankheiten und Untersuchungen. Stuttgart: Thieme; 2008.
Longo DL, Fauci AS, Kasper DL, Hauser SL, Jameson JL, Loscalzo J. Harrison’s Principles of internal medicine. New York: McGraw-Hill Companies. 18th ed; 2011.
Pschyrembel W. Klinisches Wörterbuch. Berlin: De Gruyter; 2014.
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