Kegel Women – Remember Those Kegels? Why They Still Work After Childbirth
When pregnant, I kept hearing about Kegels, the wonder exercise that would make birthing my baby easier. So of course I thought, “Sign me up!” But now, after baby has arrived, do Kegels still play a role in great health?
The answer is yes! The enormous strain of having a baby can weaken the pelvic floor muscles. But by doing regular Kegels after delivery, you can easily strengthen these small but important muscles again. Other added benefits include enhanced sexual pleasure both for you and your husband so read on!
Named after Dr. Arnold Kegel, this exercise is designed to strengthen the pubococcygeus muscles, or PC muscles. To find these muscles, try stopping and starting the flow of urine. Bingo! Now simply tighten and relax these muscles over and over again, as if you’re trying to stop the flow of urine. There are many variations of the exercise:
1. Tighten and relax the PC muscles throughout the day (shoot for 200 times)
2. Tighten slowly in increments going in and out, like an elevator stopping on several floors
3. Hold the muscle tightened for five seconds and then release. Gradually work up to holding each Kegel for a count of ten
Make sure you don’t do these when you’re actually going to the bathroom or with a full bladder. This could increase your risk of a urinary tract infection. Otherwise, you can do Kegels sitting at the computer, standing in line, even when you’re lying in bed. It’s a little invisible exercise that can be done anywhere, whether you’re alone, talking to a friend, or in a crowd of people.
By having a strong pelvic floor, you will be better prepared for your next pregnancy, experience more sexual pleasure with your husband, and reduce the risk of incontinence in the future. Now granted, if you have a little one in diapers, you may not be thinking of having another now or incontinence in the future, but wouldn’t you welcome a boost to your sex life? Kegel exercises are great for strengthening a healthy body and a healthy marriage, so don’t forget about them since baby has arrived. Kegels are always in vogue for moms of any age.
Today’s Action Step: What variation of Kegel exercises will you do today?
Pregnancy And Lower Back Pain: How You Can Cope
One of the big consequences of becoming pregnant and delivering a baby is the occurrence of lower back pain. If you are either pregnant, or planning on becoming pregnant, you will save yourself a great deal of discomfort by learning ahead of time what steps you can take to avoid post-partum lower back pain.
If you are pregnant, and have already begun to have noticeable lower back pain, talk to your obstetrician. You may be a candidate for chiropractic manipulation or physical therapy. The exercises described in this article should not be attempted by anyone who is already experiencing lower back pain.
Exercises Before You Become Pregnant
If you are not yet pregnant, you will help your body withstand the stresses of becoming pregnant by building up the muscles in your abdomen. The abdominal muscles are one of the main supports for the lower back; lower back pain can be directly connected to abdominal muscles which are not strong.
If you develop your abdominal muscles prior to you pregnancy, they will regain their much more quickly once you have delivered your baby. If your abdominal muscles regain their strength quickly, you will be reducing your risk of getting lower back pain following your pregnancy.
One effective exercise for toning your abdomen is to lie on your back on the floor, lift your legs into the air and do a bicycling motion. Another is to use a large balancing ball to do abdominal crunches.
Exercises If You Are Pregnant
Even if you have already become pregnant, you can still perform some abdominal exercises without worrying about harming either your baby or yourself. Reverse crunches, side crunches, and modified crunches, performed while leaning against a pile of pillows to keep you from lying flat are all abdominal strengthening techniques which will keep the weight of you extra pregnancy pounds from causing you lower back pain.
You can also wear low-heeled, comfortable shoes with plenty support throughout your pregnancy to relieve stress on your spinal column. And consider using a maternity support belt when you will be walking or standing for any length of time.
When your baby has been delivered, and your obstetrician has given you the all-clear, you can return to doing standard abdominal strengthening exercises. Eve
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n if you underwent delivery by Caesarean section, you can work on your abdominals as long as you doctor knows what you are doing and has okayed it. Exercises appropriate for women who have delivered by C-section include Kegel exercises and isometric gluteal and abdominal contractions.
By: Judy Wellsworth
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You can also find more info on Back Pain Medication and Back Pain Relief. Backpainreliefhelp.com is a comprehensive resource to help in Back Pain Relief.
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