Getting sick at some point is inevitable, especially when our toddlers seemingly bring every single germ home from daycare or school. A simple cold can take on a whole new meaning in the peripartum population when our pelvic floor is already supporting the load of a pregnant belly or hasn't quite fully recovered postpartum. Sneezing, blowing our nose, and especially coughing places a lot of pressure down onto our pelvic floor. If it isn't quite ready to handle it, we often see worsening or even new symptoms develop.
While we can't always prevent getting sick, we can do our best to help prepare our pelvic floor to decrease the impact of the added stress by using smart practices. So let's explore some tips and tricks that you can try for the next time this happens. Remember, there is no "one size fits all", so try each of these tips to see what works best for your body.
tips and tricks to explore
1. Posture
3. The Knack
2. Breathing
4. Exercises to practice
- Quick flicks are another great way to strengthen the neuromuscular connection to your pelvic floor and prepare it to respond quickly to increased pressure. Simply contract and relax your pelvic floor as quickly as you can for 3 sets of 10 reps per day.
This simply refers to a pelvic floor and lower transverse abdominis (deepest core layer) contraction. If you have time to prepare, go ahead and perform the knack BEFORE you cough/sneeze/blow your nose so that your pelvic floor is already supporting you before the added pressure.
Sometimes we need a little extra support with breathing techniques to help our pelvic floor show up. Try taking a deep inhale, and send the air down to your pelvic floor before you cough, sneeze, or blow your nose. This will place your pelvic floor in a good position to help facilitate a full and complete contraction. However, do not try to force your pelvic floor to lengthen by bearing down, but instead allow your breath to do the work. Then, engage your pelvic floor right before or at the same time as you cough/sneeze/blow your nose, and don't forget about the posture tips from above!
- Sit if you can: I know this can be challenging since we can't always predict and prepare for a sneeze or cough. But if you feel it coming on, sit down to provide extra support for your pelvic floor.
- Avoid crunching: It's an easy habit to develop, but try to avoid crunching your upper body as you cough or sneeze as this will place added pressure into your abdomen and pelvic floor.
- Stack your ribcage and pelvis so that they are aligned: Try to maintain neutral posture for improved pressure management. You can think about keeping your sternum (breast bone) in line with your pubic bone.
- Lean slightly forward while maintaining alignment: While keeping your ribcage and pelvis stacked, lean slightly forward. This will effectively place your pelvis in an anterior tilt, aligning your pubic bone to provide extra support to your pelvic floor, and help to absorb the increased pressure.
Try the above tips before getting sick so that you know which position and technique provides the best support for your body. Then practice coughing about 3 sets of 5 reps (you can spread this out throughout the day) to help build pelvic floor strength and neuromuscular connection.
If you're still leaking after trying these tips, it's best to reach out to a physical therapist specializing in the peripartum population. There are so many factors that could be at play here, so reach out for a consultation or book an appointment today!
5. Physical Therapy
Posture can affect how much pressure is being sent down to our pelvic floor and the ability to help distribute and absorb the pressure. Try each of these tips to see which posture best supports you when coughing, sneezing, or blowing your nose.
