How many times have you heard a mum friend talk about ‘little leaks’, or seen a TV ad showing women jumping for joy as they pee their pants wearing an incontinence pad? Postnatal leaking has been normalised to the point that too many mums now accept it as a simple fact of life, just because they’ve had children or because they’re now of a certain age.
We asked our friends at MUTU to share their insights into what’s normal and what’s not when it comes to your pelvic floor.
Pelvic Floor Fact #1 – Wetting yourself (a little or a lot) is NEVER NORMAL
If you wee yourself (even a tiny bit) when you workout, laugh, sneeze or cough, you shouldn’t be putting up with it. Just because something happens a lot (and to other people too) does not make it okay. If you bury your head in the sand, ignore it and don’t address these symptoms, it could lead to more serious pelvic health issues, such as pelvic organ prolapse. Always seek a referral to a specialist women’s health physiotherapist.
Pelvic Floor Fact #2 – You do not have to accept pain or discomfort during sex
Let’s get one thing straight, pain free sex is the very least you should expect when you get down to it. If you experience any pain, this is NOT okay and you should seek the advice of a qualified Women’s Health Physiotherapist.
Pelvic Floor Fact #3 – An incontinence pad isn’t the answer for a healthy adult woman
We’ve all seen the ad with the young woman bouncing on a trampoline and giggling about her “oops moment”, or the gorgeous, silver haired woman in her 50s, smiling, laughing and running whilst peeing herself, but it’s okay because she’s got her stash of ‘discreet’ incontinence pads! The women portrayed in these ads are getting younger and younger. We’re conditioned by advertising to believe that we’ll inevitably leak as we age and after pregnancy. Not true and it really doesn’t have to be the case.
Pelvic Floor Fact #4 – Kegels aren’t always enough
Whilst Kegels or traditional pelvic floor squeezes are a foundational starting point, they are often not done correctly and they may simply not be enough. There is a vital relaxation phase often missing, along with proper postural and alignment changes to ensure your pelvic floor is functioning in the best way it can.
Pelvic Floor Fact #5 – Certain exercises can make things worse
High impact exercise or physical exertion like running, jumping, weightlifting, skipping or sit ups are not suitable for women with pelvic floor issues. The impact on an already weak pelvic floor can cause further damage. If any of these are exacerbating your problem, back up and focus on rebuilding strength first, so that you can return to the exercise you love, symptom free.
Strengthen Your Pelvic Floor
Focus on your alignment. Postural alignment is very much connected to pelvic floor tone. Stand more, ditch the heels, untuck your bottom and walk every day.
- Your starting point is to focus on rebuilding strength in your pelvic floor with safe exercises to help you to find and work those muscles properly. Check out the 12 week MUTU System programme with workouts starting from just 12 minutes a day.
- Get referred to a Women’s Health Physiotherapist. These specialists work specifically with pelvic floor and core issues and will be able to determine the right route for you and guide you through recovery.
- Don’t bury your head and hope it goes away. Now is the time to take control of your recovery. No amount of intensive exercise will fix things.
If you are concerned about pelvic floor weakness check out the MUTU System 12 week online programme and ask your GP to refer you to a Women’s Health Physiotherapist.
Ensuring your pelvic floor stays strong during pregnancy can help prevent longer lasting damage. Easing the weight of your baby bump with FittaMamma supportive maternity fitnesswear avoids undue pressure on your pelvic floor as your baby grows: regular pelvic floor exercises should be a key aspect of your pregnancy exercise routine. The MUTU system includes exercises for pregnant women as well as postnatal mums, so make sure you start early!
The MUTU system – sign up now!
A recent survey of MUTU customers* flagged up
92% of women who had experienced bladder symptoms including urinary leakage saw improvement after using MUTU System.
89% of women who experienced pain or discomfort during or after sexual intercourse reported an improvement after doing MUTU System.
97% of women who couldn’t successfully locate or engage their pelvic floor muscles before, were able to after using MUTU System.
*Customer survey of 906 women