The kids are back in school.
You’re getting back to workouts.
Maybe you’re running again, heading back to your favorite exercise class or finally getting into a routine after a busy summer.
And then you jump.
Or sneeze.
Or run.
And you leak.
So you cross your legs when you sneeze. You wear a pad to your workout. You stop jumping. You make sure you use the bathroom before you leave the house.
And eventually you start thinking:
I guess this is just what happens after having kids.
Nope.
Common? Absolutely.
Something you automatically have to live with forever? No.
September is all about getting back into routines, so let’s add a few habits that can support your pelvic floor too.
1. Stop Peeing “Just in Case”
You’re leaving the house, so you pee.
You’re about to start a workout, so you pee.
You’re getting in the car, so you pee.
There’s a bathroom nearby, so you figure you might as well pee.
We understand why.
Especially if you’ve dealt with urgency or leaking, knowing your bladder is empty can feel safer.
But constantly going to the bathroom when your bladder isn’t actually giving you a strong signal can reinforce a pattern of frequent bathroom trips.
Start paying attention to your bladder instead of automatically peeing every time you see a toilet.
Are you actually getting a normal urge?
Or are you going because you’re worried you might have to go later?
That distinction matters.
2. Don’t Dehydrate Yourself to Avoid Leaking
We hear this one all the time.
“I don’t drink very much water because then I have to pee.”
So now you’re thirsty, constipated and still worried about leaking.
Drinking dramatically less isn’t necessarily solving the actual problem.
Hydration needs are individual, so there isn’t one magic number that works for every person. But your goal should not be to avoid fluids all day because you’re afraid of your bladder.
Pay attention to when and what you’re drinking.
If you’re barely drinking all morning and then chugging a giant water bottle at 4 p.m., your bladder may have something to say about that.
Spread fluids throughout the day and pay attention to your body’s signals.
3. Take Constipation Seriously
Yes, we’re going to talk about poop.
Because you cannot talk about pelvic health without talking about bowel health.
If you’re chronically constipated, straining every time you have a bowel movement or never feel like you’re completely emptying, your pelvic floor may be involved.
Your pelvic floor muscles play a role in both bladder and bowel function. MHH’s pelvic health program specifically works with patients experiencing constipation, bowel dysfunction, urinary concerns and pelvic floor coordination issues.
Start with the basics.
Are you drinking enough water?
Are you getting enough fiber from vegetables, fruit, chia seeds, nuts and other whole foods?
Are you moving your body every day?
Are you ignoring the urge to have a bowel movement because you’re too busy?
And are you constantly straining when you go?
Constipation is not just annoying. If it is a regular part of your life, it deserves attention.
4. Stop Assuming Every Pelvic Floor Needs More Kegels
You leak, so someone tells you:
“Just do Kegels.”
So you start squeezing your pelvic floor every chance you get.
At stoplights.
At your desk.
During workouts.
But pelvic floor symptoms are not always caused by a pelvic floor that simply needs to be stronger.
Some patients need strengthening.
Some need better coordination.
Some have muscles that are overactive and need to learn how to relax.
Some have issues with pressure management.
Some have other hip, core, abdominal or movement factors contributing to their symptoms.
This is exactly why an evaluation matters.
If we don’t know what your pelvic floor is doing, randomly doing more Kegels is just guessing.
5. Pay Attention to What Happens During Exercise
September is a huge “back to the gym” month.
If you’re returning to running, lifting, HIIT, CrossFit or other higher-impact exercise, pay attention to what your body is telling you.
Do you leak when you jump?
Do you feel pelvic pressure when you lift?
Do you have to stop running because you suddenly need a bathroom?
Do you feel heaviness afterward?
Do you have pelvic, hip or low back pain during or after workouts?
Don’t just modify around those symptoms forever.
Your pelvic floor has to coordinate with your breathing, abdominal muscles, hips and the rest of your body when you move.
That is why pelvic floor physical therapy should look at more than just your pelvic floor.
At Mitchell Holistic Health, our pelvic health providers use functional and mechanical assessment to look at movement, pelvic floor coordination, strength and other factors that may be contributing to a patient’s symptoms.
The goal isn’t simply to tell you to stop doing the activity.
We want to figure out why the activity is causing a problem.
6. Stop Waiting for It to Get “Bad Enough”
This is a big one.
You don’t have to be leaking every day to see a pelvic floor provider.
You don’t need severe prolapse.
You don’t have to wait until pelvic pain is affecting your relationship.
You don’t have to be six weeks postpartum.
You also don’t have to accept symptoms for years because you’ve been told they’re normal after childbirth or aging.
Pelvic floor physical therapy can address urinary leakage and urgency, constipation and bowel dysfunction, pelvic pain, prolapse symptoms, postpartum recovery, pain with intercourse, diastasis recti and other pelvic health concerns. Those are all areas currently included in MHH’s pelvic health services.
Earlier is usually a whole lot easier than waiting until you’ve completely changed your life around your symptoms.
Your Pelvic Floor Shouldn’t Control Your Schedule
You shouldn’t have to map out every bathroom before you leave the house.
You shouldn’t have to wear black leggings because you’re afraid you’ll leak during your workout.
You shouldn’t have to stop jumping on the trampoline with your kids.
And you shouldn’t have to hear, “Well, you’ve had babies. That’s normal.”
Your pelvic floor is part of your body.
It can be assessed.
It can be treated.
And you can learn what your body needs instead of trying another random list of Kegels you found online.
Ready to Stop Planning Your Life Around Your Pelvic Floor?
If you’re experiencing bladder leaks, urgency, constipation, pelvic pressure, pelvic pain, pain with intercourse or other pelvic floor symptoms, our pelvic health providers are here to help.
At Mitchell Holistic Health, your pelvic health treatment is private, individualized and based on what your body actually needs.
Request a pelvic health appointment at Mitchell Holistic Health in Onalaska, Wisconsin, and let’s get you back to moving, laughing, sneezing and living without constantly thinking about your pelvic floor.
