5 tips to help with leaking, heaviness or low back pain

Many of my clients come to me with pelvic floor symptoms like leaking, heaviness, pelvis pain, low back pain or hip pain.

These symptoms are very common during pregnancy and postpartum. AND there are strategies you can try to improve them! ⁣

The gold standard for improving pelvic floor symptoms is to have an internal assessment with a pelvic floor physiotherapist. (Check out this Global Directory for a PFPT near you). However, there is a LOT you can do without seeing an internal therapist.

Here are 5 quick tips you can try to minimize your symptoms:

1. Stop sucking in your tummy

Pregnant bellies are celebrated, but as soon as the baby is born, society expects women to immediately have flat tummies. Many of us have had the habit of sucking in our bellies since adolescence. Constantly sucking in your belly can lead to increased pressure and tension in your core system (which includes your pelvic floor). This can lead to issues like leaking, heaviness or pelvis/back/hip pain.

Give yourself permission to let your belly relax. Focus on this with deep breathing. On your inhale, practice letting your belly go!

2. Relax your glutes

Another habit you might have is squeezing your bum muscles (pay attention to this when you’re holding your baby, doing the dishes, cooking etc). Your glutes and pelvic floor muscles are buddies, so likely if you’re holding tension in your glutes, you’re also holding tension in your pelvic floor. This can lead to issues like leaking, heaviness or pelvis/back/hip pain.

When you notice yourself doing this, let those buns relax! Imagine them melting like butter or give your bum a little shake! Trying the z-lying position is also super helpful!

To learn more on pelvic floor relaxation check out these resources:

• Purchase this Pelvic Floor Relaxation Workshop Recording

• Download Your Ultimate Guide to Pelvic Floor Relaxation

• Listen to these podcast episodes:

  • Episode #6: To Kegel or Not to Kegel

  • Episode #24: 6 ways to relax your pelvic floor

  • Episode #28: Should I contract my pelvic floor to 100% with exercise?

  • Episode #29: 5-minute body scan meditation for pelvic floor relaxation

  • Episode #48: Are you over-activating your pelvic floor, core and glutes?

  • Episode #61: 5 practical tips to minimize pelvic floor symptoms

3. Avoid straining on the toilet. 

Constipation and constantly straining to poop can lead to excess pressure downwards onto the pelvic floor. This can lead to issues like leaking, heaviness or pelvis/back/hip pain.

To prevent constipation/straining, make sure you’re getting enough water (1/2 your body weight in oz) and enough fibre (25-30g for most women) to soften your stools. And use a squatty potty or your kid’s step stool under your feet to help your 💩 come out easier!

Listen to this podcast episode and this blog with Aliya Dhalla for more on this topic!

4. Breathe when exerting force. 

You might have the habit of holding your breath when you’re lifting up a heavy (or even moderate/light) object (think: your kids, laundry basket, groceries etc). Holding your breath can force pressure downwards into your pelvic floor. Doing this repetitively over time can lead to issues like leaking, heaviness or pelvis/back/hip pain.

​​Remember to breathe when you’re doing any type of lifting activity. A great little way to remember this is “blow before you go” (breathe before you lift) (learned from pelvic floor physiotherapist Julie Wiebe).

5. Vary up your posture. 

I always tell my clients, there’s no such thing as bad posture - just postures that we’re really good at and tend to do a lot of. (Think slouching, hyperextended low backs/knees, jutting our hips out etc). As I said, these postures aren’t “bad”, but when that’s all you do, and when done repetitively, they can contribute to symptoms like leaking, heaviness or pelvis/back/hip pain.

Try changing up your posture when you can. Adding a movement routine like strength training or yoga can be beneficial to add more variety of movement into your day as well.

As with most habits, you don’t realize you are doing some of them until you bring conscious awareness to it.

Working on these subtle changes over time CAN lead to fewer symptoms!

Give them a try, and let me know how it goes!

🎧 For more on this topic, have a listen to Episode #61 of the Pelvic Health and Fitness Podcast!

If you're looking for more advice and guidance from a physiotherapist and postpartum fitness coach, I'd love to work with you!

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• Reach out to me for more information and guidance!