I’m Two Months Into My Pelvic Health Journey. Here Is How It’s Going!
Guest Post: Anonymous client of Physio At Hand.
It’s been two months since my last appointment with Heather. Just to recap, after a physical exam and interview about my lifestyle and incontinence symptoms, Heather provided me with a plan to help combat my incontinence. I needed to:
- drink more water
- perform specific exercises to strengthen my pelvic floor, 3-4 times a week
- contract my pelvic muscles throughout my day.
During my appointment with Heather, this plan seemed so doable and straightforward. I was jazzed up and empowered to take control of something that felt like it was out-of-control.
Step 1 – The Water Bottle
The first thing I did was purchase a one-gallon water bottle to help me keep track of my daily intake. Bonus! The one I picked up from Zehrs had motivational notes, which my children loved and quoted to me throughout my day. It was a lot of water to consume, but surprisingly, it did not cause me to urinate more frequently! Heather was right: my body needed the hydration and my bladder was now operating the way it was designed.
Step 2 – The Exercises
Next, I consistently worked on the exercises that Heather had demonstrated: modified squats to engage my pelvic floor and other exercises designed to strengthen my core. In addition, I was contracting my pelvic muscles in bed, while watching TV and driving around town. It wasn’t long before I noticed that there was less heaviness in my pelvis and it wasn’t long before my incontinence went away! No leaks, not even one.
Step 3 – Sticking with the Plan
I’d like to say that I’m still enjoying a leak-free existence, but unfortunately, that’s not the case. The busyness of mom life took precedence over self care and things started to slide. First the exercises and then the water. After all of my initial success, it didn’t take long for the incontinence to return. Dang.
When I met with Heather earlier this week, I confessed what had happened. The high and the low of my incontinence journey. In true Heather fashion, she could empathize (she’s also a busy mom) and focused on the key takeaway: the plan worked! During my appointment, we walked through all of the exercises again, including how I could easily incorporate them into my day. Heather left me feeling empowered to redouble my efforts and I’m happy to say I’m back on track… which reminds me, it’s time to hydrate!