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Pelvic floor problems are common during pregnancy, but there are things you can do to prevent them.
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Doing pelvic floor exercises, maintaining a healthy weight, eating a healthy diet, drinking plenty of fluids, avoiding constipation, and getting regular prenatal care can all help to prevent pelvic floor problems during pregnancy.
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If you are experiencing pelvic floor problems during pregnancy, talk to your doctor. They can help you to identify the cause of your problems and develop a treatment plan.
There is no doubt, pregnancy places a lot of distortion on your pelvic floor as it bears the additional weight caused by your expanding uterus.
Pregnancy is a wonderful and transforming event, but it can also present some obstacles, one of which is pelvic floor dysfunction.
The pelvic floor is fundamental for supporting your inner organs as well as keeping up with bladder and gut control.
During pregnancy, the pelvic floor goes through massive changes, thus, it is inclined to urine incontinence, waste or fecal incontinence, and pelvic organ prolapse.
We will now look into compelling ways of preventing pelvic floor issues, including works out, way of life changes, and expert help.
By implementing these strategies, you can promote pelvic floor health and enjoy a more comfortable pregnancy.
What Are Pelvic Floor?
The pelvic floor refers to a group of hammock-like muscles, ligaments, and connective tissues that form a supportive sling at the base of the pelvis.
These muscles are responsible for:
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Holding up the pelvic organs, such as the bladder, uterus, and rectum.
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Helping to contract intra-abdominal pressure
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Maintaining continence, stability, and sexual function.
How to Prevent Pelvic Floor Problems During Pregnancy
Without a doubt, hormonal shifts and the increasing weight of the child overwhelm the pelvic floor.
As the child develops, the pelvic floor muscles might become weakened, causing different issues, including pelvic organ prolapse, urinary incontinence, and pelvic torment. but, there are proactive steps you can take to prevent and resolve these issues.
1. Pelvic Floor Exercises During Pregnancy
Engaging in pelvic floor exercises, commonly known as Kegels, can significantly strengthen these muscles. Regularly performing Kegels during pregnancy can help maintain muscle tone and enhance pelvic support.
To engage in Kegels:
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Find a very comfortable position to sit or lie down in.
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Squeeze your pelvic muscles to try to stop the flow of urine.
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Hold the contraction for a few seconds before releasing it.
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This practice should be repeated several times during the day.
2. Maintain a Healthy Weight
Keeping your weight gain within the acceptable range throughout pregnancy will help to relieve strain on your pelvic floor muscles.
To maintain general health and wellness, avoid excessive weight gain and focus on a balanced diet and moderate activity.
3. Practice Proper Lifting Techniques
As your pregnancy progresses, be careful of how you lift objects.
Try to avoid heavy lifting and instead, use proper body mechanics to minimize pressure on the pelvic floor. Bend at the knees and hips, not the waist, and engage your core muscles.
4. Avoiding Constipation
Constipation can cause additional tension on the pelvic floor muscles. Drink plenty of water, consume a high-fiber diet, and exercise on a regular basis if you are constipated.
5. Drinking Plenty of Fluids
