Yoga for Pelvic Health: Managing Stress Incontinence
“Leaking is common, but NOT NORMAL.”
Our society has normalized leaking as a part of womanhood. That somehow after you have a baby, all women will suddenly leak. “It's no big deal, just wear a pad”. While it may start out as a nuance, as you age leaking can turn into a greater issue.
Dealing with stress incontinence can be challenging, affecting both men and women. In this blog post, we'll explore what stress incontinence is, its causes and contributing factors, and most importantly, how yoga and movement can be a valuable tool in managing pelvic health.
What is Stress Incontinence?
Stress incontinence refers to the unintentional loss of urine, often occurring when the muscles around the urethra become weak. It's the situation where laughter, coughing, running, or jumping leads to leaks. Contrary to common belief, stress incontinence is common but NOT NORMAL.
Different Types of Incontinence - It's crucial to understand that there are different types of incontinence, stress, urge (over active bladder), overflow, functional and mixed. Importantly, you can experience stress incontinence even if you've never given birth.
Causes and Contributing Factors
Certain medical conditions
Certain medications
Childbirth
Chronic cough
Genetics
Obesity
Menopause
Smoking
Surgery
Engaging in high-impact activities over the years
It’s important to point out that conditions like stress incontinence are rarely “caused” by a single factor and it’s usually a result from a combination of factors over a period of time.
Treating Stress Incontinence
Effective management of stress incontinence involves a multifaceted approach including both physical therapy and lifestyle changes.
Pelvic Floor Physical Therapy: Seeing a pelvic floor physical therapist is essential for addressing issues related to the pelvic floor, such as stress incontinence. These specialized PTs provide a thorough examination, targeted exercises and techniques, and overall support addressing pelvic health concerns.
Lifestyles changes: Adopting a healthy weight, avoiding smoking, and incorporating regular exercise, including pelvic floor exercises, can significantly reduce symptoms and improve overall pelvic health.
Specific exercises that address stress incontinence:
Kegels: Kegel exercises, although beneficial, are not meant to be done indefinitely.
“The Knack”: "The knack" refers to a technique for pelvic floor contraction aimed at preventing stress incontinence. It involves consciously engaging the pelvic floor muscles before and after experiencing downward pressure, such as during coughing or sneezing, providing additional support to prevent urine leakage.
“The good news is that you can improve stress incontinence with movement. Most people think that movement means huge changes but really its lots of small, impactful strategies. And it's ok if everyone's movement choice looks different.”
- Dr. Kelsey Daniels, The Mobility Project
Yoga for Pelvic Health
Yoga during pregnancy and postpartum can play a pivotal role in supporting pelvic floor health. Incorporating specific yoga poses into your routine can aid in strengthening and toning the pelvic floor muscles. Here are some yoga poses to consider:
Bridge Pose
Strengthens pelvic floor muscles.
Promotes flexibility in the spine.
Enhances overall pelvic stability.
Chair Pose
Engages and tones pelvic floor muscles.
Builds strength in the lower body, including the pelvic region.
Improves posture and alignment, supporting pelvic health.
Child’s Pose
Relaxes and stretches the pelvic area, releasing tension.
Encourages mindful breathing, reducing stress that can impact pelvic health.
Provides a gentle stretch to the hips and lower back.
Locust Pose
Strengthens the back and pelvic region.
Improves posture and spinal alignment, benefiting overall pelvic stability.
Engages multiple muscle groups, contributing to pelvic floor strength.
Incorporating yoga into your routine can be a positive step towards managing stress incontinence and promoting overall pelvic health. By understanding the causes, adopting healthy habits, and embracing targeted yoga poses, you can take control of your pelvic well-being. Consult with healthcare professionals, pelvic floor pts and trained movement professionals to create a personalized plan that suits your needs, ensuring a holistic approach to managing stress incontinence.
