Pregnancy Incontinence and the Importance of Kegel Exercises
Many women experience Urinary Incontinence during pregnancy and after childbirth which can range of mild to severe. Incontinence is the involuntary loss of urine, often due to stress placed on the bladder thanks in part to weakened pelvic muscles. In some cases, urinary incontinence is caused by an overactive bladder, which is exacerbated by the bodily pressure that results from pregnancy and childbirth. When incontinence is an issue, the condition can lead to embarrassment, constant discomfort, and a feeling of helplessness among soon-to-be and new mothers.
Fortunately, women concerned about experiencing incontinence due to pregnancy or childbirth, or those already living with the condition can take a non-invasive approach to reducing the problem.
The What, Why, and How of Kegel Exercises
Giving birth puts a strain on the entire body, but it has the most impactful consequence on the pelvic muscles. During childbirth, these muscles are required to stretch to unimaginable proportions, and without working to build strength in this area, women are likely to experience incontinence after birth. Kegel exercises are widely known as a method for reducing problems with strained pelvic muscles, both during and after pregnancy. A kegel, name after gynecologist Arnold Kegel, works to engage and strengthen the pelvic floor through simple contractions.
Women can find their pelvic floor muscles by attempting to stop the flow of urine midstream. A kegel contracts this area and when performed over time, the exercise can improve the function of the urethra and rectal sphincter.
Kegel Benefits
The uterus and surrounding organs take on an immense amount of pressure during pregnancy, leaving the pelvic floor muscles to do some heavy lifting throughout. Supporting the additional weight of a child can cause incontinence after a sneeze, a cough, or mild physical activity because the muscles aren’t strong enough to fully support the bladder. Kegel exercises are meant to engage the pelvic floor muscles for short periods of time, and they can be done anytime and anywhere during an after pregnancy.
A Simple Routine
Once women are aware of what a kegel exercise is, following a simple routine throughout pregnancy and after giving birth can help keep incontinence at bay. To perform kegel exercises, women should:
- Relax the abdominal, thigh, and buttocks muscles as much as possible
- Tighten the pelvic floor muscles
- Hold for five to ten seconds
- Relax the pelvic floor muscles for ten seconds and repeat the process
Women who are just starting out with kegel exercises shouldn’t get discouraged if they cannot hold the pelvic muscles tight for several seconds. Medical providers suggest starting slow, aiming to hold for five seconds. As the pelvic muscles strengthen, holding for ten seconds at a time should become easier. For those who are able, it is recommended that three sets of 20 kegel exercises are performed everyday. This ensures the pelvic floor is getting a consistent, beneficial workout, helping reduce the issue of incontinence during and after pregnancy.
Avoiding Surgery
Although kegel exercises are widely known as a beneficial way to improve pelvic strength, some doctors are quick to offer surgery as an alternative. A group of medical negligence solicitors explain that a common surgery to treat incontinence due to vaginal prolapse, known as mesh implant surgery, often causes more problems than it solves. Women who undergo the operation have a mesh implant sewn into the pelvic walls which is meant to strengthen the muscles and reduce incontinence moving forward. However, upwards of 50% of women who have the surgery performed end up experiencing painful side effects, like the mesh digging into the tissue and causing debilitating discomfort. In some cases, a reversal of the mesh implant or a correction cannot be completed safely, permanently reducing one’s quality of life.
Although incontinence is not a medical condition that should be taken lightly, rushing to surgery as a quick fix is not the recommended choice for treatment. Women who are currently pregnant or who have recently given birth and are experiencing the involuntary loss of urine may want to start with kegel exercises to strengthen the pelvic muscles. In taking this non-invasive approach to improve bladder control, women are safeguarded from the potential negative consequences of invasive surgery and a lifetime of discomfort and pain as a result.
