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Peeing When You Sneeze?

Writer's picture: Elizabeth EirwoodElizabeth Eirwood

This post may contain affiliate links. All opinions and experiences are my own.

Postpartum belly with linea nigra and stretch marks

I'm 28 months postpartum, and my pelvic floor and abdomen still aren't as strong as they should be. I'm not the only one. Over one-third of postpartum people report having urinary incontinence-- a symptom of a weak pelvic floor. A Tik Tok trend made fun of this with videos of moms crossing their legs when they sneezed.


The truth is, we don't have to live this way. Nutrition, exercise, and physical therapy can help not only relieve symptoms but also repair the pelvic floor. Here are a few steps that you can take.


1. Decrease alcohol and caffeine intake. I know, how else will you function as a parent? The struggle is real. I'm attached to my coffee mug most of the day. But, coffee and alcohol increase urination. If you're dealing with urinary incontinence, you may want to think about cutting back.


2. Add fiber to your diet. If bowel problems are an issue-- constipation, urgency, or bowel prolapse-- try increasing your fiber. This can prevent constipation, which will limit the need to strain during bowel movements. That will keep your bowel where it's supposed to be, so it doesn't pass through the rectum.


3. Exercise. And not just any exercise. If you jump back into regular exercise too soon after birth, you could cause more harm to your core and pelvic floor. One Strong Mama offers an exercise program specially designed to repair the pelvic floor and increase core strength. The postpartum program focuses on aches and pains, urinary incontinence, abdominal separation, scarring, and tearing.


4. Physical therapy. I recommend physical therapy to all my postpartum clients. In the Twin Cities area, PTOSI and Viverant are great options. Both groups have locations throughout the Cities with physical therapists who specialize in the pelvic floor. As with all health care professionals, make sure you find someone you trust and connect with.


If you're considering having a baby or having another baby, look into your pelvic floor health first. What is a minor problem now could become a serious problem after pregnancy. One Strong Mama has a prenatal program that builds pelvic floor strength ahead of your birth. This can reduce pelvic floor discomfort after birth.

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If you're reading this and thinking, "Well, how do I know if I have a weak pelvic floor?" there are two assessments for that. I suggest starting with the PFIQ-7 and then moving to the PFDI-20. Both assessments are utilized by gynecologists and physical therapists around the world.


And please: follow up with your health care provider.


​Cheers!

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