Squeeze Before You Sneeze

We’ve all been there.

You’re at the grocery store, a coffee shop, in the middle of a conversation, and you feel a sneeze coming on. You know what’s coming and you try to stop it. You cross your legs, squeeze your knees together, or do your best to hold it in, but inevitably at some point, a little urine (or maybe a lot) gets out.

My mom used to tell me that after she had children, she always peed a little when she sneezed, and would have to cross her legs and try with all her might not to leak urine. This terrified me to no end, so I decided I would never have babies myself. As I got older, I noticed that even before having a baby, I would sometimes leak urine when I sneezed, jumped, lifted heavy weights, or laughed too hard.

So I decided I might as well have a baby and deal with the peeing later.

All silliness aside, pelvic floor dysfunction such as urinary incontinence, pelvic pain, and painful intercourse can be a huge source of stress that affects many individuals. It is also something that is very hard for many people to talk about, making it difficult to find help. I’m here to tell you that most women experience some degree of urinary incontinence or pelvic pain in their lifetime, and the good news is that there is something we can do about it.

Maybe you’ve heard of the pelvic floor and pelvic floor therapy, but would like to know more before jumping in. Then you’re in luck, read on for more on this intriguing topic….

The pelvic floor is made up of layers of muscles that span our pelvis.

These muscles work together to support our pelvic organs such as our bladder, bowels, and uterus. They also work with our sphincter muscles when we have a bowel movement or urinate. They contract during times of sexual arousal and orgasm, making them very important in our sexual health. They even work with the surrounding muscles of our back and hips to support our spine.

There are various causes for pelvic floor dysfunction including pregnancy, childbirth, chronic coughing, straining with bowel movements, heavy weight lifting, and trauma to name a few. If our pelvic floor muscles are weak or hypertonic, our pelvic organs are not well supported which can lead to pain and decreased control over bladder and bowel function, as well as sexual dpelysfunction.

By strengthening the pelvic floor muscles and decreasing areas of tension, we can reduce pain and gain control over bladder and bowel function. The goal of pelvic floor therapy is to empower patients to feel strong and confident in their bodies, and to eliminate pelvic pain, sexual dysfunction, back pain, and incontinence.

The first step in pelvic floor therapy is to obtain a thorough health history and pelvic floor evaluation.

During the evaluation, pelvic floor muscles will be assessed for strength, hypertonicity, and areas of tenderness. Next, a plan will be specifically tailored to each individual to work towards their goal. The plan may include exercises to be done at home, dietary recommendations, in-office pelvic floor therapy, as well as tips and tricks such as remembering to do a kegel before you sneeze. Just like any other tight muscles in the body, the pelvic floor muscles may need a little extra help to relax.

After having that baby, you better believe that I did my share of pelvic floor therapy and am very happy to report that I don’t have to worry about peeing a little every time I sneeze. I believe in the importance of not only talking about our pelvic floor health, but about seeking assistance from a certified pelvic floor therapist.

So, remember to squeeze before you sneeze and contact our front desk to schedule an appointment for a pelvic floor assessment and pelvic floor therapy, if indicated.

Author: Dr. Hana Paterno, ND, Resident Physician
Dr. Paterno, is the newest team member at Inspire Your Health, holds a certification in pelvic floor physical therapy, and is now accepting new patients for pelvic floor health, fertility, preconception health, and more.