I am only 37 yrs. old, but over the last few months I have been “leaking” when I sneeze and I can’t ever seem to get to the bathroom in time. Is this normal at this early of an age?

August 29th, 2007
Well, incontinence is not normal.  It is a failure of a muscular system, and should not be classified as normal.  Common perhaps, but not normal.  According to the National Institute of Health (NIH), 80% of women will experience some sort of pelvic floor disorder (PFD) in their lifetime - with many seeking surgery (and then a second and third) as treatment.
Fortunately, clinical research is heavy in conservative treatments such as exercise.  These exercise programs focus on Kegel exercises and biofeedback systems to train individuals to locate and strengthen the ability to contract these muscles. 

Often neglected in these exercise programs, however, is the role that spinal curvature (your posture) plays in creating PFD.  Tucking the pelvis under (especially while sitting) decreases the ability for the muscles “down there” to contract.  The PELVIC FITNESS program in the Restorative Exercise Series blends both Kegel exercises and exercises that help restore spinal curvature.    Participants in this program were able to measurably change their posture and pelvic floor strength in 4 weeks!

Try this:  Sit on a rolled towel when you have to be in a chair for longer than 2 hours (like at work).  Roll your hip bones forward (toward your desk).  Once you are in that position, imagine squeezing a tampon.  Practice all day if you like…no one will know!

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I am so sick of everyone talking about core strength. I don’t even really know what that means! Why can’t I just run? Do I really need to vary my workout? I have never had a problem.

August 21st, 2007
That’s a lot of questions!  Where to begin…
You are right, core strength is everywhere right now, and rightly so.  It is probably the
most critical part of an exercise program if you are looking to continue moving without
pain well into your older years.  Due to the complexity of the mechanical function of the
trunk, it is also the most poorly understood component of exercise instruction. Core
strength does not mean abdominal exercises!  It is the ability to stabilize the bones in
the upper body, rotate the torso with proper spinal curvature, and maintain pelvic
position while sitting, standing, and exercising!  It’s the ability to control the
bladder, stabilize the ligaments of the knees with the lower abdominal wall, and breathe
correctly while doing all of these!  Quite a lot of movement skills fall under the
category of “core strength”, all which you need both now and in the future.
You also ask why you can’t run.  Or just run, actually.  While there are many people who
use running as a fitness program, it is usually not conducive to longevity, meaning you
won’t be able to do it for the rest of your life.  And, the forces generated by running
cause damage to the renewable resources of your body - often causing irreversible damage.
By not varying your program you will use the same motor pattern over and over again,
creating overuse injuries in the muscles you do use, and weakness in the muscles you
don’t use.  If you round out your program a bit by strengthening the muscles not utilized
in running and flexibility/mobility exercises for maintaining normal range of motion of
all joints, you are much more likely to be healthy and well long into your advanced years.

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