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?
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!
