Incontinence...does mom have to wear diapers too?!

If you're not sure what incontinence actually is, you most likely refer to it as: "OMG, I just went my pants!". Stress incontinence might plague you both while pregnant and post as it's caused by weak pelvic floor muscles. We don't often think of these muscles but when you're pregnant, they suddenly become quite important. These muscles support the organs of our lower abdominal cavity including the bladder and uterus and they are weakened by pregnancy and particularly by vaginal birth because the hammock of muscles are stretched and even ripped. While weak pelvic floor muscles can cause bladder and bowel incontinence when pregnant and postpartum, later in life (after menopause) these weakened muscles can also result in prolapse which is when the uterus slides down from its normal position and presses against the vaginal wall.

When do we suffer from stress incontinence?

• laughing
• coughing
• sneezing
• running/walking
• jumping
• random moments of the day :(

Before you invest in adult diaper stocks, there are ways to restrengthen the muscles and will prevent "unwanted leakage".  Remember not to hold your breath while strengthening your pelvic floor muscles, exhale as you perform the movement then inhale as you release.

Kegel exercises: remember that the kegel muscles are used to stop urine from flowing but can be exercised at anytime. Laying on the floor or sitting comfortably will help you focus on working these muscles without squeezing your abs. When you feel you've mastered the exercises laying down, try them standing up. These can be done both while pregnant and postpartum. Having strong kegels during labour will help with the pushing phase.

• Squeeze/release: squeeze the muscles for 3 seconds then release for 3 seconds. Work up to squeezing for 5 seconds then release for 1.
• Elevator: imagine your muscles are going up 3 floors.  Stop at each floor on the way up and then release slowly to the bottom. Stop at each floor on the way up then stop at each floor on the way down.
• Sprint: squeeze and release quickly 5 times then rest for 5 seconds.

Pelvic lifts: Lay on your back with your feet flat on the floor, knees bent. Squeeze your buttocks and press your hips up to the ceiling then lower back down. You can also vary the routine by only lowering halfway then pressing back up or by holding at the top for several seconds before releasing. When pregnant, do these while lying on an angled bench.

Pelvic tilts: Lay on your back stretched out. Slide one hand under your lower back so you can feel the natural curve of your spine. Squeeze your belly button toward your spine to feel your pelvis tilt upwards then tilt back down as you release. These can be done as well on an angled bench. To feel if you're doing it correctly, place the base of your palms on your hip bones with your fingers on your pubic bone (you're lining up a triangle) and feel your pelvis tilt in your hands upwards and then flatten again.

Try to perform pelvic floor exercises several times a day.  If you have a hard time remembering to do them, line up the workout with other tasks: when your alarm goes off in the morning, watching TV, sitting at a red light, making your breakfast, etc.

See you at the gym!