Let's go! Really go!
"The time to relax is when you don't have time for it."
- Sydney J. Harris (1917-1986)
When you have pelvic floor dysfunction, one of the worst things you can do is strain while sitting on the toilet. Normal bladder function includes relaxing the pelvic floor, which sends a message to the bladder muscle (detrussor) to squeeze. When you strain during urination, to force things past the tight, spasming pelvic floor, it confuses the system. Straining during a bowel movement also worsens pelvic floor problems.
I know - you have a life, and sitting on the toilet for 10 minutes every 1/2 hour, hoping to pee, can put a huge rift in that life. As physical therapists, we work on relaxing the pelvic floor muscles (PFM) by down-training with surface emg (biofeedback), I touched on this a little more in the "To Kegel or NOT to Kegel" post. We use manual techniques (see "Trigger Trauma"); we teach you exercises to relax the muscles surrounding the pelvis and pelvic floor; most therapists will either teach some sort of meditation, visualization or "physiological quieting" techniques, or refer you to someone that can.
So here you are, about to learn all of these really great techniques that you know will help you, and you still have to go to the bathroom. NOW! not later, after you have hypnotized your PFM into submission. Now! while your baby is screaming and the phone is ringing and you still haven't loaded the dishwasher or folded the laundry, and what is that weird noise coming out of the cat?
There are a few things you can do while you are sitting there:
- Sydney J. Harris (1917-1986)
When you have pelvic floor dysfunction, one of the worst things you can do is strain while sitting on the toilet. Normal bladder function includes relaxing the pelvic floor, which sends a message to the bladder muscle (detrussor) to squeeze. When you strain during urination, to force things past the tight, spasming pelvic floor, it confuses the system. Straining during a bowel movement also worsens pelvic floor problems.
I know - you have a life, and sitting on the toilet for 10 minutes every 1/2 hour, hoping to pee, can put a huge rift in that life. As physical therapists, we work on relaxing the pelvic floor muscles (PFM) by down-training with surface emg (biofeedback), I touched on this a little more in the "To Kegel or NOT to Kegel" post. We use manual techniques (see "Trigger Trauma"); we teach you exercises to relax the muscles surrounding the pelvis and pelvic floor; most therapists will either teach some sort of meditation, visualization or "physiological quieting" techniques, or refer you to someone that can.
So here you are, about to learn all of these really great techniques that you know will help you, and you still have to go to the bathroom. NOW! not later, after you have hypnotized your PFM into submission. Now! while your baby is screaming and the phone is ringing and you still haven't loaded the dishwasher or folded the laundry, and what is that weird noise coming out of the cat?
There are a few things you can do while you are sitting there:
- 1st - Breathe! Just take a couple of deep breathes when you first sit down. If you know any of those visualization techniques from your therapist or somewhere else, this is the time to use them.
- Get a stool. A little foot stool to keep in the bathroom to put your feet on while sitting on the toilet. This brings your knees up, similar to a squatting position, relaxing the PFM. This works great - helps with constipation, too.
- Passive voiding. This actually works better for people that have trouble emptying, but it can work if the problem is initiating a void: place your fingers just above your pubic bone while sitting up right on the toilet. Press in with your fingers, and lean your body forward over your knees.
- Eat right, with lots of fiber. Avoiding constipation will help to keep the pelvic floor in good shape, and help you avoid the habit of straining.
Labels: pfd, physical therapy, tampa
posted by Molly at
5:52 AM
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