Take the pressure off!

Lifting heavy items, holding our breath and pushing to have a bowel movement are common ways in which we "bear down" to get things done. Bearing down may seem harmless and maybe even necessary, but it's effects can be extremely detrimental. When we bear down, pressure is exerted within the abdominal cavity, pushing against all structures and forcing weaker structures to give way. Unfortunately, the pelvic floor is often among these weak structures. Bearing down actually does the opposite of a Kegel. In fact, the pressure created by bearing down can actually force important organs such as the bladder, rectum, or uterus into the vaginal space. Prolapsed organs, as they are called, are often described by patients as a "heaviness" in the pelvis. Thie heaviness of these organs weighs on the pelvic floor muscles, making it extremely difficult to contract those muscles in order to prevent leaking. Obviously, this directly affects you if you have stress urinary incontinence because you are less able to perform a Kegel to prevent leaking. Moreover, you will have greater difficulty strengthening the pelvic floor when it's holding up the weight of an organ or the pressure created within your abdominal cavity. If you experience this type of heaviness, see your OBGyn to determine the cause.

If you have stress urinary incontinence, you should be aware of the undo pressures against your pelvic floor muscles that results from bearing down. Instead of bearing down by holding your breath, try exhaling while having a bowel movement, lifting heavy items or doing strenuous activity. Additionally, try performing a Kegel each time you do strenuous activities to prevent an incontinent episode. Being mindful of your intraabdominal pressure could help keep you dry and keep you comfortable!