So I think my pelvic floor is weak. I got up to pee last night. As I was walking I felt something odd. Sit on toilet panties were wet so I hopped in shower. I then got a pad and went back to bed. Hour later got up to pee again same thing. Cleaned up came back to bed. Anyone else have/had this issue?
WeMoms
2 Apr 2024
Pelvic Floor Health, a pregnancy symptom
Pelvic Floor Health
The good news is, with a few simple exercises and techniques, you can keep your pelvic floor strong and functional throughout your pregnancy.
Exercise Your Pelvic Floor Muscles: The Kegel Workout
Kegel exercises are specifically designed to strengthen your pelvic floor muscles. They involve contracting and relaxing the muscles that support your bladder, uterus, and rectum. Here's how you can do them:
- Identify the Right Muscles: Imagine you're trying to stop the flow of urine or prevent passing gas. The muscles you engage in those moments are your pelvic floor muscles.
- Practice the Contractions: Squeeze and lift your pelvic floor muscles as strongly as you can, and hold for a few seconds. Then release and relax. Repeat this exercise 10-15 times in a row, aiming for at least three sets per day.
- Incorporate Variation: Mix it up by doing quick, rapid contractions followed by longer, sustained contractions. This will work different muscle fibers and enhance overall strength.
Remember, consistency is key! Gradually increase the duration and intensity of your Kegel exercises as your muscles get stronger.
Maintain Good Posture: Engage Your Pelvic Floor All Day Long
Believe it or not, maintaining good posture throughout the day can contribute to the health of your pelvic floor. By aligning your body correctly, you can engage your pelvic floor muscles naturally and provide them with the support they need. Here are some tips:
- Stand Tall: Imagine a string pulling you gently upwards from the top of your head. Lengthen your spine and avoid slouching.
- Sit Properly: Sit with your back straight and your buttocks against the back of the chair. Avoid crossing your legs for extended periods as it can restrict blood flow to your pelvic region.
- Engage Your Core: Draw your belly button towards your spine to activate your deep abdominal muscles, which work in synergy with your pelvic floor.
Incorporating good posture habits into your daily routine will not only benefit your pelvic floor but also improve overall body alignment and reduce back strain.
The Benefits of Pelvic Floor Physical Therapy
Sometimes, you may need additional guidance and support to address specific pelvic floor concerns. Pelvic floor physical therapy can be immensely helpful during pregnancy. Here's why:
- Personalized Assessment: A pelvic floor physical therapist can assess your pelvic floor muscles, identify any weaknesses or imbalances, and create a tailored treatment plan.
- Guided Exercises: They will teach you targeted exercises and techniques to strengthen your pelvic floor and improve coordination.
- Education and Support: Pelvic floor physical therapists provide valuable information about proper body mechanics, bladder and bowel habits, and postural awareness.
- Postpartum Recovery: They can assist with postpartum recovery, including pelvic floor rehabilitation and healing after childbirth.
If you're experiencing pelvic pain, urinary incontinence, or any concerns related to your pelvic floor, consider consulting a pelvic floor physical therapist for expert guidance.
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faith
4 Jan 2024
34 weeks.. last night I started getting like a really sharp pain in the left middle kinda lower part of my back, it keeps happening just randomly and I'm not sure what it could be. Google said uneven pelvic floor muscles if moving too much, but it happens even when I'm not moving.. my mom's had 5 kids and isn't sure what it is, this is my first.
🌺Alysia🌺
Maybe sciatica nerve pain, or just baby kicking your spine.
27 Mar 2024
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Kaylee
I have had the same kind of pains they told me it’s Braxton hicks and I’m 29 weeks I wasn’t moving I was laying down and I had a sharp pain in my lower back
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Megan
4 Oct 2023
WTH!!!! Has anyone dealt with incontenence? This is baby no.2 and I feel like it only happened when I sneezed or laughed really hard but this morning it’s like I legit cannot control my bladder. I’m scared to drink anything as I’ve just been peeing out of control. I have an appointment tomorrow so I’ll bring it up! This is embarrassing though 😥 Has this happened to anyone? Would pelvic floor therapy help?
Jaz
Girl don’t be embarrassed lol we all going through it smh lol I had it bad one morning sneezed and it kept coming I couldn’t do nothing but stand there then jump my ass in the shower lol
27 Mar 2024
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Megan
That’s exactly what I’m about to do! I’ve been crying all morning!! Had to get my life together and go to my sons school to pass out cookies and cupcakes for his birthday and I’m like….”Megan you’re literally pissing as you get up….SAT DOWN” ughhhh!!!!
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Jahnae
31 Aug 2023
I always said I wasn’t going to be one of those women who would pee on themselves during pregnancy(only because I feel like I worked out before pregnancy but haven’t been back to the gym since)…welp I just sneezed and pee came out😂Time to work on this pelvic floor, I’m so hurt 🫣
Laurel
Girl, I started peeing myself at 5weeks. 😂🥲 Now it’s worse!!
27 Mar 2024
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Laurel
I’m a kegel girl too!! I used to do kegels like crazy before pregnancy!
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Shalena
18 Aug 2023
Making sure I stretch my legs and lower body out want a strong pelvic floor I think I will start drinking the tea soon as well since I’m already at 34 weeks
Shalena
The raspberry leaf tea
27 Mar 2024
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Roselyn
24 Jul 2023
All I want is a solid 8 hours of sleep!...with no bathroom breaks every hour around the hour! GD and a weak pelvic floor sucks!
Talisha
Oh just wait I go pee every ten to 30 minutes I'm 38 weeks
27 Mar 2024
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Roselyn
it gets worse! I called my nurse and asked what kind of sleeping aid I could take. I need to function at work!
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Amy
3 Jun 2023
Any suggestions for work out programs while pregnant? Specifically pelvic floor strength activities?
Kashmirs Mommy ❤️
Do some kegels to strengthen your pelvic floor
27 Mar 2024
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Nicole
12 May 2023
I’m 9/10 dpo unsure which day. i’m extremely thirsty have pinching like cramps on my left ovary and back pain on the lower left side. i’ve had occasional pelvic floor pain, & fatigue. i also had some tailbone pain earlier today , felt like spasms. i’m still testing negative. has anyone else felt these symptoms & got bfp ?
Hayleigh Brown
I have the same problem and I want to that as well as to what is happening with us
27 Mar 2024
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Tinisha
I'm going through a little something like that too that 13 weeks they told me it's just ligament pains
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Layla
10 May 2023
I have been struggling with being active recently I don’t work so I just sit in bed all day and I know it’s not good but we live on the 4th floor of an apartment and it doesn’t have an elevator I try to walk around my apartment some but I get so out of breath and the pelvic pain is getting worse idk what to do😞
Ayanna
Are you able to sit in the living room on the couch?
I understand exactly how you feel. I’ve been in bed rest damn near my whole pregnancy and the further I got the more I realized the bed was tightening my pelvic muscles more. And it made it hurt worse.
The pelvic pain used to be hurting real bad until I started sitting on the couch.
27 Mar 2024
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Layla
The thing is we don’t have any furniture in the living room at all so all we have is our bed we’re about to move back to my hometown in with my parents but we never got a couch of our own cause we were traveling for my fiancés work and it was just too much to take so much furniture with us
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Danielle 🦦🪷
11 Aug 2022
Third baby. My pelvic floor hates me. I literally just peed myself laughing too hard. 😂😩
Amber
Girl I feel you 😂 every time I cough laugh or sneeze I do 😂😂
27 Mar 2024
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