panties

Women’s Urinary Incontinence: 5 Requirements for Bladder Health

by General Urinary IncontinenceKegelsPelvic Floor MusclesUrinary Incontinence

pantiesIf you suffer from women’s urinary incontinence, you may be feeling quite frustrated about your wet panties, especially if you haven’t been able to solve your symptoms quickly.

But hold on … the human anatomy is a complicated system, and everything has to work just right for you to avoid urinary incontinence. Did you know that your urinary system has to meet 5 requirements for you to urinate properly?

Really.

The 5 Requirements for Bladder Health
Having a healthy bladder, and resolving your urinary incontinence, means you urinate every three to six hours, which is typical for a healthy person. Unfortunately, if you have women’s urinary incontinence, you probably run for the bathroom far more frequently.

Why is that? One or more of these five functions may not be working well in your body, preventing you from going when you want to … rather than when your body forces you to go.

Requirement #1 for Bladder Health: A Big Enough Bladder
A healthy bladder can hold up to 2 cups of urine before it needs to be emptied. If, for some reason, the walls of your bladder don’t stretch enough to accommodate this amount of urine, you’ll either have urine leakage or need to visit the bathroom often.

Requirement #2 for Bladder Health: Feel the Urge
When your bladder is full, it sends a signal through your nervous system to your brain, which gives you the urge to go. That means that your nervous system has to be functioning properly, and your brain has to interpret the signal correctly. Due to injury, illness, or neurological conditions, some women do not get the sensation of a full bladder and end up instead with wet panties.

Requirement #3 for Bladder Health: Get a Move On
Once your brain sends you the message that you need to urinate, the next impediment is finding a bathroom quickly enough. Hence the “bathroom radar” many women with urinary incontinence develop. For some seniors, speed of movement is a difficulty. For other women, getting their clothes off quickly enough can be a problem. For this reason, many women end up wearing pants with elastic waistbands or other “easy off” clothing. This can definitely ruin a gal’s fashion sense!

Requirement #4 for Bladder Health: Control Those Bladder Muscles
To control your urination and prevent urine leakage, you need strong pelvic floor muscles, especially the muscle called the bladder sphincter. To improve the tone of your pelvic floor muscles, consider doing Kegels and other toning exercises specifically for your muscles “down there.” Many women do Kegels, but incorrectly, so they see very few results. To discover how to do a correct pelvic floor contraction and more, download our free ebook, which gives you step-by-step instructions.

Requirement #5 for Bladder Health: Empty the Bladder Completely
If you are able to get to a bathroom in time to avoid a leakage accident, but then can’t empty your bladder completely, then you’ll feel the urge to urinate soon. The inability to empty your bladder completely not only increases the frequency of your urge to urinate, but can also increase your risk of urinary tract infections. If you feel that your bladder is not emptying completely each time you urinate, check with an urologist. A quick test will confirm whether this is one of the causes of your urinary incontinence.

Steps You Can Take for Bladder Health
Hopefully this snapshot of the different requirements necessary for bladder health gives you an idea of where your body’s urinary system may be breaking down. Armed with this knowledge, you can better communicate with your healthcare providers about your situation.

In addition, check out these resources for women’s urinary incontinence:

Free Ebook: What’s Up Down There?
Online Resources for Women’s Urinary Incontinence

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

Image courtesy of marin / FreeDigitalPhotos.net

Why You Need a Custom Pelvic Floor Exercise Program

by Pelvic Floor MusclesPelvic Floor WeaknessResources and Apps

If you are considering starting a pelvic floor exercise program, we congratulate you! Your pelvic floor muscles, like any other muscles in your body, need exercise on a regular basis. Doing correct exercises for your pelvic floor can help with pelvic conditions like women’s urinary incontinence, pelvic organ prolapse, and decreased sexual sensation.

But did you know that not just any pelvic floor exercise program will do? You actually need a program that is customized to your pelvic floor muscle… more specifically, the level of fitness of your pelvic floor muscles. Here’s why…

Why You Need a Custom Program for Your Pelvic Floor
Not having a customized exercise program is like going to the gym and starting a weight-lifting program… with whatever weights happen to be on the bench press bar. Not having a customized program may mean that you are doing pelvic floor exercises that are either too easy or too difficult for your current level of pelvic floor fitness.

What happens when you do pelvic floor exercises not suitable to your current level of pelvic floor fitness?

1. Too Easy
When you use an exercise program that is too easy for your level of pelvic floor fitness, you will not get much benefit from doing these exercises. Exercise fitness studies indicate that you need to exercise your pelvic floor muscles at maximum intensity for your current level of fitness for a short period of time to gain maximum results. Doing many repetitions at a lower intensity will not yield beneficial results.

2. Too Difficult
On the other hand, if you attempt to do exercises that are too difficult or too intense for your current level of pelvic fitness, you may end up engaging the wrong muscles. Studies show that when women attempt to do pelvic floor contractions too intense for their level of pelvic floor muscle fitness, these women tend to engage their buttock or inner thigh muscles instead of their pelvic floor muscles.

Designing a Program “Just Right for You
Like Goldilocks, having a pelvic floor exercise program that is “just right” for your level of fitness is the key to success. When you exercise your pelvic floor muscles at your current maximum level of intensity, for just 15 minutes per day or less, you will gain the maximum benefit.

How do you know what level of exercise is just right for you? You need to use a program based on these factors:

  • strength of your current pelvic floor muscles contraction
  • length of time you can hold a correct pelvic floor muscle contraction
  • number of repetitions you can do correct pelvic floor muscle contractions

A correct pelvic floor muscle contraction is one that engages only your pelvic floor muscles, not overflow muscles such as your inner thigh or buttock muscles.

To design the perfect at-home pelvic floor exercise program for your current level of fitness, first test your level of fitness, then design a program based on that level of fitness. For complete instructions on how to test yourself and design your custom program, check out our book. We give you complete step-by-step instructions for testing and designing, plus advanced directions on how to integrate these exercises into your daily life easily and with maximum results!

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

11 Reasons to Focus on Your Pelvic Health

by Pelvic Floor MusclesPelvic Floor WeaknessUrge IncontinenceUrge Urinary IncontinenceUrinary IncontinenceWomen's Healthcare

While some women wonder, “What’s the big deal with pelvic health?” other women worry over the question, “What’s up down there?” Women at both ends of the spectrum are wondering whether pelvic health is a problem that should concern them or not. The answer? Yes. Absolutely. Without a doubt.

You may be surprised, but women’s pelvic health isn’t just about women’s pelvic health. Your pelvic health is actually linked to your overall level of health at all levels–physical, mental, and emotional. If you don’t have pelvic health, you are putting your overall health on the line. That is why in this article we give you 11 reasons you might want to focus on your pelvic health. You may be surprised at how much your pelvic health affects the rest of your life!

1. Healthy habits for your pelvic floor make you healthier all over
Surprise, surprise! The habits that lead to pelvic health are also the habits to contribute to your general health. Examples include weight loss, smoking cessation, moderating drinking, and maintaining healthy digestion to avoid constipation.

2. Having pelvic health means you can be social, and studies show that being social is healthy
According to a feature article by WebMD–read the full article HERE, being social is healthy for you:

“Conducted by the Centre for Ageing Studies at Flinders University, the study followed nearly 1,500 older people for 10 years. It found that those who had a large network of friends outlived those with the fewest friends by 22%.”

Yet, if you are afraid to go out with friends because you might experience urinary urgency or a leakage accident, how can you be social? That alone is a good reason to focus on pelvic health!

3. Good pelvic health may mean a return to sex, which is also good for you
A surprisingly large percentage of women with urinary incontinence stop having sex because they leak urine during intimacy. Yet good sex is good for you. Studies show that women with higher sexual satisfaction also report a higher sense of life purpose. Sexually satisfied women are also reported to be happier than unsatisfied women, and women who look for ways to have a better sex life tend to get what they seek. So if good sex is good for you, and good pelvic health leads to good sex, focusing on your pelvic health becomes pretty important, right?

4. Pelvic health isn’t difficult to achieve even if you currently have pelvic issues
The Agency of Healthcare Research and Policy reports that for 8 out of 10 women with urinary incontinence, symptoms can be improved. Clinically, we have seen that many women can even cure their symptoms. While you may find that discussing your symptoms of poor pelvic health is embarrassing, you will probably be surprised at the ease of the solutions your medical professional can offer you. If you take the first step–seeking help–which is the most difficult, you’ll find the rest to be an easy slide!

5. Humiliation isn’t healthy!
This one doesn’t really need an explanation, does it? If you are constantly humiliated by leakage accidents, the fear of a leakage accident, the ever-present search for restrooms, and the bother of urinary urgency, then you’ve got a lot on your mind… none of which is relaxing, healthy, or contributing to your happiness.

6. Insomnia from nocturia (getting up to go at night) isn’t healthy
Getting a solid chunk of sleep each night is important to many factors of health, including memory, longevity, decreased chronic inflammation, and much more (read the full article HERE).

7. There are lots of approaches to try before going “under the knife”
One of the reasons women with urinary incontinence don’t seek help is that they are afraid their doctor will suggest surgery–right away. This simply isn’t true for most women, especially if they seek help as soon as the first symptoms appear. There are many conservative therapies to assist women with symptoms of poor pelvic health, including pelvic floor retraining (at home or with the help of a physical therapist), lifestyle changes such as smoking cessation, diet modification, timed fluid intake, weight loss, acupuncture, and more. Read a full list in THIS BOOK.

8. If you opt for surgery, success rates are high
If you are one of the women for whom surgery is the best option, you will be relieved to hear that most surgeries for women’s pelvic health have a very high success rate, and the majority are minimally-invasive. For a discussion about the most common surgeries related to women’s pelvic health, read the article HERE.

9. Your pelvic muscles count, too, even if they are out of sight!
The old adage “out of sight, out of mind” is very true when it comes to women’s pelvic health. Because women can’t see their pelvic muscles the way they can see their biceps, they tend to think they are fit all over, even if their pelvic muscles are not! However, you can develop healthy pelvic floor muscles. You just need to get into the Kegel habit. Read about how to gain the necessary knowledge, skill, and desire HERE.

10. Poor pelvic health is not normal at any age
So many women simply accept urinary urgency, leakage, or frequency as they age, thinking, “Oh, it’s just a normal part of aging.” Guess what? It isn’t! Poor pelvic health is not normal at any age. If you experience symptoms of urinary incontinence or other signs of poor pelvic health, get help now. Not sure about the state of your pelvic health? Read these stories to find out more–click HERE.

11. You will be a happier woman
Healthy women are happy women. It is really as simple as that! If poor pelvic health is keeping you from being happy, check out the book that may change your life HERE.

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

The Importance of Pelvic Floor Health

by KegelsPelvic Floor MusclesPelvic Floor WeaknessPelvic Organ ProlapsePessaryPOPStress Urinary Incontinence

Guest Post by Linda Grayling

A healthy pelvic floor serves as the supporting structure for the pelvic organs, which include the uterus, bladder and rectum. It supports the weight of the baby during pregnancy, and plays a role in core strength and posture. A strong pelvic floor can make childbirth and recovery easier, enhance sexual sensation, and help prevent pelvic floor disorders.

The extra pressure placed on the pelvic floor from supporting the baby throughout pregnancy and the strain of delivery can weaken this support system. This can lead to pain during or the inability to have sex, urinary incontinence, trouble with bowel movements, and prolapsed or displaced pelvic organs.

High-impact activities, heavy lifting, chronic coughing, frequently straining to produce a bowel movement, obesity, and smoking can also contribute to a weakened pelvic floor and increase the chance of developing a pelvic floor disorder.

Stress Urinary Incontinence
Stress urinary incontinence (SUI) is a common pelvic floor disorder that affects at least a third of all women at some point in their lives. It occurs when the stress from normal activities–like exercise, coughing or sneezing, laughing and even sex–triggers accidental urine leakage.

Many women experience minor issues with bladder control every now and then, but when incontinence becomes more frequent or interferes with daily life, they should talk to a doctor. Incontinence is directly related to the strength of the pelvic floor. Weakened pelvic floor muscles increase the odds of developing SUI.

Performing Kegel exercises daily can resolve symptoms of incontinence in just a few weeks. Not only will women stop experiencing embarrassing leakage during sex, but Kegels also heighten sexual sensation and help achieve orgasm.

Pelvic Organ Prolapse
Pelvic organ prolapse occurs when the pelvic floor is no longer strong enough to hold the pelvic organs in their proper place, allowing them to sag against the vaginal walls–and in severe cases, protrude from the vaginal canal. Prolapse occurs in half of all childbearing women, but is frequently without symptoms, making it a non-issue.

For women who do experience symptoms, they can include a pulling feeling or pelvic pressure, low back pain, problems with bowel movements and urinary problems, pain during sex, and unusual spotting or bleeding. Symptoms can worsen over time.

Women should always try conservative treatments before considering surgery. Strengthening the pelvic floor throughout pregnancy and after childbirth is especially important in avoiding pelvic organ prolapse later in life.

Physical therapists can offer personal instruction on locating, isolating and strengthening the pelvic floor, and may employ biofeedback therapy, pelvic massage or the use of vaginal weights. Doctors may also recommend the use of a vaginal pessary to keep pelvic organs in place.

In recent years, many women have had corrective surgical procedures using transvaginal mesh to strengthen the pelvic floor. The complications associated with transvaginal mesh are not always reversible, and include organ perforation, mesh erosion and the need for revision surgery.

These complications have prompted the Food and Drug Administration (FDA) to issue a warning stating that most cases of prolapse can be corrected without mesh and that mesh can expose patients to greater risk.

Women should ask their doctors about all of their surgical repair options, which can include using the patient’s own tissues or biologic products.

Linda Grayling writes for Drugwatch.com. Linda has a number of professional interests, including keeping up with the latest developments in the medical field. Join the Drugwatch community on our Facebook page to find out more.

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

 

Frustrated with Kegels? Troubleshoot This Great Exercise with These Videos

by General Urinary IncontinencePelvic Floor Muscles

When it comes to how to do a Kegel, many women are frustrated and ready to throw in the towel! If you feel this way about pelvic floor muscle exercises, don’t give up yet. The fact of the matter is that Kegels and other forms of pelvic floor muscle exercises are effective for alleviating symptoms of women’s urinary incontinence, pelvic organ prolapse, and decreased sexual sensation.

So what’s the problem? The problem is that 50% of women cannot perform a correct pelvic floor muscle contraction relying on written instructions alone. Yikes! No  wonder trying to learn how to do a Kegel can be frustrating!

But, don’t despair! If you fall into that category of women who doesn’t “get” the Kegel immediately by reading a set of instructions, you can probably troubleshoot this exercise by watching! Here are a series of videos that may help you with Kegels and other pelvic floor muscle exercises:

Troubleshooting the Kegel Video
http://bit.ly/Xi1nW9

Getting Help from a Physical Therapist Video
http://bit.ly/XHvLLX

Kegel Tips for Athletes Video
http://bit.ly/X6gOFf

Getting into the Kegel Habit Video
http://bit.ly/YUYG1j

In addition, you can also troubleshoot your pelvic floor muscle contractions by following the step-by-step troubleshooting instructions in our free downloadable ebook. Just go HERE.

Most of all … don’t give up! There is hope. Studies show the pelvic floor muscles exercises are effective for women who persevere and learn to do these exercises correctly. That means you!

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Weight Loss: A Conservative Therapy for Women’s Urinary Incontinence That Really Works!

by General Urinary IncontinencePelvic Floor MusclesPelvic Floor WeaknessUrinary Incontinence

This blog is part 9 of an 11 article series of 11 New Year’s resolutions that actually work and WILL improve your pelvic health. Get the full list of all 11 New Year’s resolutions HERE.

Weight loss is the number one New Year’s Resolution that people make … and has been for years! And yet, after the first month of the year, only about eight percent of the people who made this (or any other) New Year’s Resolution are still sticking with it. While “falling off the wagon” in terms of New Year’s Resolutions isn’t a big deal for a lot of people, not sticking to a weight loss or weight management program can be a huge deal for women with urinary incontinence. Why? Because weight loss and management is a tried and true conservative therapy that can help alleviate symptoms of women’s urinary incontinence, including urinary urgency, frequency, and leakage.

Why Weight Loss Works for Urinary Urgency and Other Symptoms
For overweight women with urinary urgency and other symptoms of urinary incontinence, every extra pound above the pelvis puts pressure on the bladder and pelvic organ. Since the bladder is shaped like–and acts like–a balloon, all that extra pressure squeezes the bladder, resulting in urine leakage, frequency, and that “urge to go.” That’s the bad news.

Now for the good news: even a slight amount of weight loss can result in a significant reduction of urinary incontinence symptoms. For instance, one study showed that when overweight women lose even eight percent of their body weight, they experienced a 47 percent reduction in leakage accidents. Another study showed that a 5 to 10 percent loss of weight was just as effective as other conservative (non-surgical) therapies. No wonder weight loss is considered “a first line of therapy” for women’s urinary incontinence!

What to Do if Weight Loss Seems Difficult
Women with urinary incontinence find themselves in an odd catch-22 when it comes to weight loss. See if you recognize the following scenario. On the one hand, your doctor has told you that losing weight will reduce urinary urgency, frequency, and leakage accidents. This gives you motivation to eat healthier and exercise so you can lose weight. On the other hand, you leak urine when you exercise, which causes you to feel totally embarrassed. In turn, you tend to avoid exercise since you hate that “wet pants” look every time you try to get moving. Finally, all this contradiction in your life leads to a little bit of depression … so you reach into your fridge and grab that pint of ice cream to help you feel better. The overall result of this vicious cycle? Weight gain rather than weight loss!

We see this vicious cycle in our women’s pelvic health practices all the time. If you find yourself caught in this vicious cycle, don’t despair. You can lose weight even if you currently have urinary incontinence. Here are our two best recommendations to help you out:

1. Sign up for a well-known successful weight loss program that is known to work. If you’re not sure which programs work, check with your friends or do some research on the internet. This kind of program will keep your diet healthy and “on track,” so that you can avoid emotional eating.

2. Check out these exercise tips designed especially for women with urinary incontinence. These seven tips will help you avoid urinary urgency, leakage, and frequency while you exercise, and get you on your way to weight loss.

We know that losing weight isn’t the easiest task in the world, especially if you have urinary incontinence. At the same time, we have seen so many women lose weight and maintain a healthy weight, so we know that weight loss is possible. You can do it … we know you can. Just start with the first step, and then never look back!
If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Diet Modification for Women’s Urinary Incontinence, Part II – Avoid Constipation

by General Urinary IncontinencePelvic Floor MusclesPelvic Organ ProlapsePOPUrinary Incontinence

This blog is part 7 of an 11 article series of 11 New Year’s resolutions that actually work and WILL improve your pelvic health. Get the full list of all 11 New Year’s resolutions HERE.

Women with urinary incontinence know all about the discomfort of urinary leakage, frequency, and urge–but a lot of these same women also know the discomfort of constipation symptoms. Constipation symptoms such as straining, needing to push on the abdomen, or waiting an unusually long time on the toilet are all bad news for women with urinary incontinence. All these symptoms of constipation put a lot of pressure on the pelvic organs and muscles, which can worsen symptoms of urinary incontinence. If you have any of these constipation symptoms, then read on. We have solutions to help you avoid this problem, which may in turn relieve some of your urinary incontinence symptoms.

What is Constipation?
Before we can talk about how to avoid constipation, we first have to define constipation. Put simply, constipation includes difficulty having a bowel movement, or long periods of delay between bowel movements. What is considered a “normal” frequency for bowel movements varies from person to person, depending on age, lifestyle, and diet. Most medical experts consider bowel movements ranging from three per day to three per week as “normal.” Fewer bowel movements may constitute chronic constipation.

For women with urinary incontinence, the frequency of bowel movements is definitely important. In addition, what may be even more important is to avoid straining when having a bowel movement. Straining or pushing are symptoms of constipation, and both can further weaken pelvic muscles that are already stretched or damaged. Straining and pushing can also push pelvic organs that have “fallen” out of place further from their correct anatomical position. All of these may result in or worsen symptoms of women’s urinary incontinence or pelvic organ prolapse.

How to Avoid Constipation
If you have symptoms of constipation, we have several solutions that can relieve these symptoms. These are simple lifestyle changes that you can easily integrate into your daily schedule, no matter how busy you may be.

  • Fiber: Eat plenty of fruits or veggies. If you are not a fan of these, add a fiber supplement (gradually) to your daily regimen.
  • Exercise: Moving your body will help your digestive system, since your food has to pass through about 20 feet of intestine.
  • Hydrate: Water is essential to keeping your stools soft enough to pass easily. To figure out the right amount of water to drink, read this article
  • Medication: Check with your doctor whether any medications you take might be causing constipation (since many drugs can cause symptoms of constipation)
  • Go with the Urge: Many women are “too busy” to go to the bathroom for a bowel movement when they feel the urge. This can cause your digestive system to shut down, leading to constipation. Avoid this by going to the bathroom immediately when you feel the urge for a bowel movement.

Mix Your Own Fiber Supplement
One of the recommendations we make to patients in our practice for maintaining bowel regularity is this homemade recipe for a fiber supplement. Combine the following ingredients and drink the resulting mixture immediately:

  • 1/2 cup apple juice
  • 1/4 cup freshly ground flaxseed
  • 1/4 cup aloe vera juice

Pretty simple, right? Making any of the above listed lifestyle changes to help you avoid constipation symptoms is important to relieving women’s urinary incontinence. Because these lifestyle changes are so easy, they make a good trade-off if they help you stay “high and dry”!

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

How to Do a Kegel: Different Positions Can Improve Your Performance

by KegelsPelvic Floor MusclesPelvic Floor Weakness

This blog is an addendum to our 11-part article series of 11 New Year’s resolutions that actually work and WILL improve your pelvic health. We thought it relevant to add this blog post since the first 2 New Year’s Resolutions are all about Kegels and pelvic floor muscle exercises! Get the full list of all 11 New Year’s resolutions HERE.

How to do a Kegel for Newbies
There are tons of articles out there that talk about how you can do Kegels while waiting in line at the grocery store, while driving car, or while sitting at your office desk. Yup, even we have been guilty of writing those types of articles. We talk about doing Kegels in these various places because we want to emphasize the fact that adding Kegels and other exercises for your pelvic floor muscles does NOT have to be difficult, complicated, or impossible. We try to emphasize that Kegels can be done whenever you have a spare minute or two, with the goal of encouraging more women to do Kegels for their pelvic health.

But here’s the thing … for the woman who has never done Kegels or the woman who is not doing a Kegel correctly, trying to do these exercises while sitting in a car or standing in the grocery line is going to be next to impossible. For these women, it is best to start doing Kegels from positions of less resistance, such as lying down or lying on her side. If you think about it, doing Kegels in these positions make sense. After all, in both sitting and standing positions gravity exerts a strong downward pull on everything, including the pelvic floor muscles. Since the goal of Kegels is to pull the pelvic floor muscles upward and inward, any woman in a sitting or standing position has to work against the force of gravity … which is no small force! If a woman has never done Kegels or has difficulty doing Kegels, fighting gravity while doing these exercises just doesn’t make sense!

Best Positions for Pelvic Floor Muscle Exercises
Now that we’ve established that doing pelvic floor muscle exercises, such as Kegels, while sitting or standing is not ideal for beginners or women struggling with these exercises, let’s talk about strong positions for these women. The best positions for these women to start practicing Kegels are supine and side-lying. In regular human words, supine and side-lying mean this:

  • Supine: This just means that you lie on your back with your legs stretched out in a relaxed position (you can do this on your bed or on the floor, whichever is most comfortable for you)
  • Side-Lying: As the name implies, you lie on your side with your legs bent at a relaxed and comfortable angle (again, on the bed or floor)

With either of these positions, feel free to use a pillow to support your neck if necessary (our goal is your pelvic health, not to give you a pain in the neck!). The side-lying position offers the least resistance, but can also be a bit awkward for some women. Try both positions and see which one seems more comfortable for you. In fact, you might try both positions and try to do a Kegel contraction in both. Also remember that if you want to troubleshoot  your Kegels, you’ll need to be able to place one hand between your legs.

We suggest that you try doing Kegels in the supine position first. If you continue to have trouble doing a correct Kegel , then move to the side-lying position and try the contractions again there. If you are new to doing Kegels or are not sure you are doing them correctly, please check this post  to test yourself. If you continue having trouble doing a correct Kegel contraction in either the supine or side-lying positions, then seek the help of a specialist in women’s pelvic health.

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

How to Do a Kegel: Do You Know How?

by KegelsPelvic Floor MusclesPelvic Floor Weakness

This blog is an addendum to our 11-part article series of 11 New Year’s resolutions that actually work and WILL improve your pelvic health. We thought it relevant to add this blog post since the first 2 New Year’s Resolutions are all about Kegels and pelvic floor muscle exercises! Get the full list of all 11 New Year’s resolutions HERE.

Do You Know How to Do a Kegel, Really?
For many women, this sounds like a silly question. Of course women know how to do a Kegel. After all, women are often handed direction sheets on how to do a Kegel–whether post-partum or as an alternative therapy for symptoms such as urinary leakage. Just in case you’re not sure about the vocabulary we are using here, a Kegel is a pelvic floor muscle contraction developed by Dr. Arnold Kegel to help women improve their pelvic floor.

So who doesn’t know how to do a Kegel, right?

Wrong.

It turns out that about 50% of women cannot do a Kegel (or contraction of the pelvic floor muscles) correctly. What do these women do wrong?

  • contract the wrong muscles (such as the thigh or buttock muscles)
  • contract no muscles (including the pelvic floor muscles)
  • forget to release the muscles between contractions
  • push the pelvic floor muscles downward and outward rather than pulling them up and in

And these are just a few of the possible problems that women could encounter when learning how to do a Kegel based on written instructions alone. The negative result is that women who do Kegels incorrectly then assume that Kegels do not work for alleviating symptoms of urinary incontinence, pelvic organ prolapse, or decreased sexual sensation. They could not be more wrong! If you don’t believe us, check out the statistics on how well Kegels work to alleviate these types of symptoms.

How to Do a Kegel Correctly
So if at least 50% of women are doing Kegels incorrectly based on written instructions alone, what should those women do? Simple: troubleshoot the Kegel. This exercise for your pelvic floor muscles is simple to troubleshoot if you can create about 45 minutes of quiet time in your house … alone! Do whatever you have to do to get the kids, hubby, and pets out of the way. Turn off your phone ringers and pager sounds. This may seem like a lot of work just to troubleshoot the Kegel, but you’ll find this small investment of time well worth it!

Once you’ve created an oasis of quiet in your home, follow these steps to troubleshoot your Kegel. Be aware that you will need to be willing to touch yourself in your pelvic region. If you are unwilling to do this, then please refer to our blog post on getting help from a physical therapist specializing in women’s pelvic health.

How to Do a Kegel

  1. To prepare yourself, wash your hands thoroughly, and then remove your pants and underwear (if you feel comfortable doing so). Lie on your bed (or the floor, if you prefer) face up with your legs straight out in a relaxed position. You may want to cover yourself with a light blanket for comfort.
  2. Place two fingertips of one hand between your legs on the perineum, which is the space between your vagina and your anus. You will be using these two fingers to feel whether your pelvic floor muscles pull up and in when you do a Kegel. Place your other hand under your buttock, slightly toward the outside edge. With this hand, you will be testing whether you tighten your buttock muscles when you do a Kegel contraction. Note that you want to avoid tightening your buttock muscles when you do a Kegel.
  3. Now do a Kegel (or pelvic floor muscle contraction). Not sure how to do this? No worries. Just picture that you are in a crowded elevator and you have intestinal gas. To prevent yourself from passing gas, you tighten certain muscles in your pelvic region, right? These are the same muscles you tighten to do a correct Kegel. As you do so, feel whether there is an inward and upward contraction where you have your two fingers (on the perineum). If you are doing a correct Kegel, you should feel this slight “in and up” sensation. At the same time, you should feel NO tightening of your buttock muscles. Now release the contraction. Releasing your muscles between contractions is VERY important because a lack of release can lead to over-tightening of the pelvic floor muscles, as well as pelvic pain and other unwanted side effects.
  4. Now repeat the process, this time moving the hand that was on your buttock to your inner thigh. Keep your other hand on your perineum, between your legs. Do another Kegel contraction, checking again that the perineum has a slight inward and upward pull, while your thigh muscle remains relaxed. Release the contraction.
  5. Finally, move your hand from your inner thigh to your abdomen. Repeat the process and ensure that your abdominal muscles do not push outwards as you do your Kegel. Again release the contraction.

If you were able to follow these instructions on how to do a Kegel without tightening your thigh or buttock muscles, and without pushing out your abdominal muscles, during each contraction, then you DO know how to do a Kegel. If, on the other hand you felt your thigh or buttock muscles tightening (or your abdominals pushing outward), you need to slow down and retrain yourself how to do a Kegel.

Taking Your Time Doing Pelvic Floor Muscle Exercises
If you found yourself doing your Kegels incorrectly based on the above instructions, then you have two options: you can retrain yourself to do a correct Kegel or you can get help from a specialist in women’s pelvic health. If you want to try to retrain your pelvic floor muscles yourself, simply follow the instructions given above. As you do each Kegel, consciously focus on contracting your pelvic floor muscles while keeping your thigh and buttock muscles relaxed. If you tend to push your abdominal muscles outward, focus on using them to help you pull your pelvic floor muscles inward and upward.

Take your time practicing these contractions. You may need to move your hand from thigh to buttock to abdominal muscles. Touching these muscles can help you consciously relax them even as you tighten your pelvic muscles. At first it may take you up to 10 slow practice contractions to do a correct Kegel. Don’t worry. Be patient with yourself. Remember that you don’t spend a lot of time thinking about your pelvic floor muscles, so it may take a while for your brain and body to make the proper connections necessary to do a correct Kegel.

If you try to retrain your pelvic muscles yourself but are unsuccessful, we suggest you seek the help of a women’s pelvic health specialist  right away. Not only will this save you a lot of frustration, but getting help means that you will have far less to “unlearn” than if you keep trying to troubleshoot the Kegel by yourself.

Don’t worry! Learning how to do a kegel isn’t rocket science … sometimes you just need to take a little time to learn how to do it right or get some help. Either option is perfectly wonderful, and we applaud you for your focus on your pelvic health!

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Pelvic Floor Exercises: How a Physical Therapist Can Help Improve Your Results

by KegelsPelvic Floor MusclesPelvic Floor Weakness

This blog is part of an 11 article series of 11 New Year’s resolutions that actually work and WILL improve your pelvic health. Get the full list of all 11 New Year’s resolutions HERE.

Get this: 50% of women cannot identify or contract the appropriate muscles to do pelvic floor exercises correctly by following only written results.

That’s right … we said 50%! No wonder there are so many women out there who think that pelvic floor exercises (also called Kegels) don’t work. Chances are that at least 50% of these women are not contracting their pelvic floor muscles properly, or not even contracting their pelvic floor muscles at all. In fact, women commonly contract other muscles–such as thigh or buttock muscles–instead of pelvic floor muscles. The result is that their thighs and buttocks are nicely toned, but their pelvic floor muscles remain neglected and out-of-shape! The other result is that if you have a New Year’s resolution to improve your pelvic health, you won’t achieve your goal if you are exercising your pelvic floor muscles incorrectly.

Do You Know How to Do a Kegel?
This might be a difficult question for you to answer. After all, if you are following written instructions on how to do a Kegel, you might THINK you are doing the exercise correctly, but how do you really know? One of the best ways to find out whether you are exercising your pelvic floor muscles correctly is to have a specialist test you.

Examples of specialists include physical therapists specializing in women’s pelvic health, urologists, and ob/gyns. All of these medical professionals will test the strength and correctness of your Kegel by asking you to tighten your pelvic floor muscles around a finger inserted into your vagina. While this does not sound like the most fun experience in the world, this test WILL help you determine whether you have been properly exercising your pelvic floor muscles … or just wasting your time!

If you have been wasting your time, the good news is that your specialist can either help you correct the way you do your Kegels, or recommend someone who can work with you. For instance, many women who cannot do a correct Kegel are referred to physical therapists who specialize in women’s pelvic health.

Do You Need a Physical Therapist to Help You Correctly Exercise Your Pelvic Floor Muscles?
Physical therapists specializing in women’s pelvic health work with women over a number of sessions to locate and properly contract the correct pelvic floor muscles. What can a physical therapist do for you that you can’t do for yourself? A physical therapist can help you in many ways.

First, the therapist will most likely take a “hands on” approach, which means that they will put their hands in various areas of your pelvic region to help you “feel” when you contract the correct pelvic floor muscles, as well as helping you “feel” when you are contracting the wrong muscles, such as your buttock or thigh muscles. Just having the sensation of a therapist’s hands in your pelvic region can help your brain make the connection to the correct pelvic floor muscles for a Kegel.

Second, your specialist has tools that you don’t that can help further help you identify and contract the right pelvic floor muscles. Two commonly used tools include biofeedback machines and electrical stimulation devices. Biofeedback machines are simple devices that give you either visual or auditory feedback when you contract the right muscles. This additional feedback helps you learn to contract the right muscles more quickly. The electrical stimulation device involves placing electrodes in your vagina or rectum for short periods of time. The device delivers very mild electrical stimulation, which actually lightly contracts and tones the correct pelvic floor muscles. This form of stimulation is especially useful for women who have little or no sensation in their pelvic floor muscles, and are thus unable to contract those muscles. Your specialist may also have you use vaginal weights, which are weighted plastic cones inserted into the vagina for short periods of time. As you hold the weights inside your vagina to prevent them from dropping out, you tighten and tone your pelvic floor muscles. As your muscles become stronger, your specialist will increase the weight until you can hold heavier weights.

The third way your specialist can help you is by designing a pelvic floor muscle exercise program customized to your current level of pelvic fitness. This prevents you from exercising your pelvic muscles too little or too much. Too much exercise can lead to excessive tightening of your pelvic floor muscles, which can result in pelvic pain and other unwanted side effects. Doing too few contractions means that your pelvic floor muscles won’t get toned, and you won’t get the results that you want.

By working with a custom program, you exercise your pelvic muscles at just the right level. As your muscles get stronger and have more stamina, your specialist will change your program to match by increasing the number of contractions or the length that you hold each contraction. With this kind of customized support, you are much more likely to achieve the results you want, whether that means alleviating symptoms of urine leakage, reducing signs of pelvic organ prolapse, or improving your sexual sensation.

Women’s Pelvic Health and Your New Year’s Resolution
Is women’s pelvic health still a New Year’s Resolution? If so, good for you! And, if you have are having difficulty achieving the results you want by doing pelvic floor muscle exercises at your home, it may be time to get help from a specialist. A women’s pelvic health specialist can teach you how to do a Kegel correctly, can design a custom program just for you, and has a wide range of tools that can help you achieve lasting results. You may need to get a referral for this kind of specialist from your family doctor, urologist, or ob/gyn, so we encourage you to call for an appointment to get the ball rolling right away!

If you enjoyed this post, we invite you to check out our book, leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Pelvic Floor Muscles: Exercises That Actually Work

by KegelsPelvic Floor MusclesUrinary Incontinence

This blog is part of an 11 article series of 11 New Year’s resolutions that actually work and WILL improve your pelvic health. Get the full list of all 11 New Year’s resolutions HERE.

Pelvic floor muscles … those mystical muscles we women have “down there,” which we can’t see and which do so much for us. What do our pelvic floor muscles for us? A bunch. Here’s a short list of the important roles they play in our anatomy:

  • support pelvic organs against the effects of gravity
  • prevent urinary leakage and allows urination when needed
  • keep pelvic organs from sagging down and out
  • control the tightening and relaxation of urethra, vagina, and anus as needed
  • contribute to pleasurable sexual sensation

And that’s just the short list of what our pelvic floor muscles do for us every day, all day (and all night). As you might have guessed, keeping these very important muscles fit and toned is important for our quality of life.

Pelvic Floor Muscles: Do Kegels Work?
Surprisingly, many women have heard of the term “Kegel” but don’t really know what it means. Or, a woman might have a vague idea of what a Kegel is, but not really know how to do a Kegel (or how to do a CORRECT Kegel). So what is a Kegel? The word “Kegel” was a term first coined in 1948 by Dr. Arnold Kegel. He introduced the Kegel as an exercise for the pelvic floor muscles, in which these muscles are alternately contracted and relaxed. The goal of doing Kegels is to strengthen and tone the pelvic floor muscles so that they can provide passive support all day long (such as keeping the pelvic organs in place) as well as offer active support (such as keeping urine in the bladder when you sneeze). The term Kegel has become so popular that some people now refer to the pelvic floor muscles collectively as the Kegel muscle.

Now that we’ve answered the question, “What is a Kegel?” the second question is, “Do Kegels work?” The answer is “Yes”–provided that these pelvic floor muscle exercises are done correctly. What do we mean when we say that these exercises must be done correctly? We mean that when you do a pelvic floor muscle contraction, you contract only the pelvic floor muscles without contracting other muscles such as the abdominal, thigh, or buttock muscles.

If you are not sure whether you know how to do a correct Kegel, you can easily troubleshoot this exercise with our no-cost downloadable ebook, “What’s Up Down There?” Just go HERE to download the ebook.

Pelvic Floor Muscles: Exercising at Your Level of Fitness
Another important note when beginning a pelvic floor muscle retraining program is to ensure that you exercise according to your level of pelvic fitness. In other words, you want to exercise your pelvic floor muscles just enough that you begin to tone and strengthen them, but not so much that you overtire them or actually begin to contract them tightly all the time. If you try to do too many pelvic floor muscle contractions, your muscles will begin to tire and you will start using other muscles (buttock, thigh, or abdominal) to compensate. This will decrease the benefits of your exercise program. The other danger of doing too many contractions for your level of fitness is that you may actually begin to hold your pelvic muscles in a contracted state all the time, which can lead to pelvic pain and other unwanted side effects.

In our practices, we have women test their level of pelvic muscle floor fitness before designing a custom program that matches their level of fitness. If you would like to test yourself and start a home pelvic floor muscle retraining program, check out the detailed step-by-step plan outlined in our book. This program is a definite no-brainer if you are a “do-it-yourself” kind of gal!

Pelvic Floor Muscles: Exercising Them Really Does Work
If you have heard rumors that Kegels are ineffective for improving pelvic health, or if your own experience shows you that pelvic floor muscle exercises don’t work, we urge you to review the research. Studies show that, when done correctly, pelvic floor muscle retraining really does improve women’s pelvic health. These exercises can improve symptoms of all types of urinary incontinence and pelvic organ prolapse. These exercises can also improve your sexual sensation and pleasure. Check out the research in THIS blog post.

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Women’s Pelvic Health: The Best Gift You Can Give Yourself!

by Decreased Sexual SensationGeneral Urinary IncontinencePelvic Floor MusclesPelvic Floor WeaknessPelvic Organ ProlapsePOPWomen's Healthcare

When it comes to women’s health, pelvic health is often a matter of “out of sight, out of mind”! Unlike saggy underarms, facial wrinkles, or body fat, our pelvic organs do not act as visible motivators for us to change our lifestyles to improve our health. But women’s pelvic health does matter–a lot! This is especially true since poor pelvic health can lead to women’s urinary incontinence, pelvic organ prolapse, or decreased sexual sensation.

The fact of the matter is that you may have poor pelvic health and not even know it until symptoms show up suddenly in your life!

Women’s Pelvic Health: Treat Yourself Right This Holiday
In our fast-paced world, we are often advised to “treat ourselves right” by meditating, getting a massage, or reading a good book. In other words, we need periods of time in which we slow down and smell the roses if we want to stay healthy and fit. These are considered little gifts that we give to ourselves so that we can remain vibrant and healthy in our lives.

All of these are great gifts, and we would like to suggest one more to consider: get a pelvic exam!

While shoving one’s legs into those metal stirrups for a pelvic exam does not SEEM like a great gift to yourself (who actually enjoys that kind of experience?), this kind of preventative exam can really be a gift that keeps on giving. A pelvic exam can determine whether all of your pelvic organs are still in place or whether they have “fallen” or prolapsed. This kind of exam can also determine what type of urinary incontinence you have if you have started experiencing some urinary leakage on occasion. If your sex life isn’t what you want it to be, a pelvic exam can also reveal whether your pelvic floor muscles are weak, thus decreasing sexual sensation and enjoyment.

“But I don’t have any problems down there!” you wail, hating the thought of those cold stirrups. The truth is that you may or may not know about problems in your pelvic area. Only a thorough pelvic exam can reveal the state of your pelvic health. For instance, a high percentage of women (some experts estimate more than 70%) have prolapsed organs and don’t even know it. Other women experience less-than-pleasurable sex because their pelvic floor muscles lack tone and strength. But these women would not KNOW that they had a problem without a pelvic exam.

Women’s Pelvic Health: The Gift That Keeps on Giving
If you really want to treat yourself right this holiday season, give yourself the gift of pelvic health. Call your ob/gyn or urologist to schedule a pelvic exam for the first of the year. The exam, uncomfortable as it might be, will tell you what you need to know about the state of your pelvic organs. Depending on what is revealed, the exam can also inspire you to set some worthy New Year’s Resolutions that will benefit not only your pelvic health, but your whole life. Examples include weight loss, smoking cessation, avoiding certain foods or beverages, and getting toned and fit all over (inside and out).

If you are still not convinced that a pelvic exam is a great gift for yourself, consider these benefits. A pelvic exam can:

  • open the door for you and your doctor to have an honest discussion about your pelvic health
  • reveal any potential problems with your pelvic organs
  • help you handle any potential problems before symptoms, such as urinary leakage or serious prolapse, occur
  • inspire you to exercise your pelvic floor muscles, which can improve your experience in the bedroom
  • assist you in resolving any symptoms of poor pelvic health that may have already appeared (such as light urinary leakage)
  • give you a baseline against which you and your doctor can compare future exams, ensuring your future pelvic health
  • motivate you to live a healthier lifestyle

Those are seven great reasons to make an appointment for a pelvic exam. These seven great gifts will keep your pelvic organs healthy as you move through many more holidays, especially as you experience life changes such as pregnancy, aging, travel, getting serious about exercise, and so forth.

So have yourself a happy holiday and give yourself the gift of pelvic health (or at least an appointment to check your health) before the New Year arrives … that way you will definitely have something to celebrate when you ring in the New Year!

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

 

Women: Are Your Bedroom Encounters “Not” Instead of “Hot”?

by Decreased Sexual SensationPelvic Floor Muscles

A woman’s ability to experience pleasurable sex can be a much more complicated issue than it is for a man. Not to say that men don’t have their own sexual issues, but studies show that the route a woman must travel to reach sexual satisfaction–if not actual orgasm–involves many more factors, from hormones to brain waves to emotions. Even temperature can play a factor. For instance, did you know that research found that women were more likely to achieve orgasm if their feet were warm? It’s true!

Decreased Sexual Sensation: A Primary Cause
One of the main reasons that women are not as sexually satisfied as they could be is that they have poor pelvic floor muscle tone, which leads to less sensation during sex. For women, strong pelvic muscle tone can play an important role in increasing sexual satisfaction. Toned pelvic muscles mean more circulation, more nerve endings, more “stretch” during penetration, and overall better sex!

5 Questions to Ask Yourself
If you think you may be missing out on better sex because of decreased sexual sensation, ask yourself these 5 questions:

1. Do you have difficulty reaching orgasm during sex?
2. Have you experienced less sexual satisfaction or sensation in your sexual organs after menopause?
3. Do you feel little or no sensation in your sexual organs during sex (including masturbation)?
4. Do you have little or no interest in sex because you do not feel pleasurable sensations during sex?
5. Do you have less sensation than you used to in your sexual organs?

If you answered “Yes” to 2 or more of these questions, chances are that you experience decreased sexual sensation. That may not make you a happy camper, but the good news is that your condition is not permanent. More importantly, you can take steps to improve your condition and your sexual experience. Learn more about decreased sexual sensation here.

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.

The Doctor Is In: Women’s Pelvic Health, Fact or Fiction?

by GeneralKegelsPelvic Floor MusclesPelvic Organ Prolapse

1. Urinary incontinence (an indicator of poor pelvic health) is a normal sign of aging.

Fiction: Urinary incontinence or leakage is not normal at any age. Acceptance of this health condition as a normal sign of aging is the second most common reason women don’t seek help from a physician. Embarrassment about talking to a doctor about urine leakage tops the list, followed by women thinking that urinary incontinence “wasn’t enough of a problem.” As a result, less than 50% of women with urinary incontinence seek medical help, and those who do get help wait almost seven years. The good news for women who do seek help is that urinary incontinence can be improved in 8 out of 10 cases according to the Agency of Healthcare Research and Policy.

2. Kegels and similar pelvic floor exercises can improve a woman’s pelvic health.

Fact: Studies show that pelvic floor exercises, when done correctly and according to a woman’s state of pelvic muscle fitness, can relieve symptoms of all three types of urinary incontinence (stress, overactive bladder/urge, and mixed), pelvic organ prolapse, decreased sexual sensation or response, and general pelvic floor weakness. Women often feel that pelvic floor exercises such as Kegels are ineffective because these women are not doing the exercises properly. In fact, studies show that almost 50% of women cannot do a correct pelvic floor muscle contraction with only basic written instructions for guidance. Incorrectly done, these muscle contractions are indeed ineffective and may even worsen some symptoms of poor pelvic health.

3. Conservative therapies for poor pelvic health (urinary incontinence, pelvic organ prolapse, and decreased sexual sensation) are not effective.

Fiction (with some fact): While it is true that not every conservative approach for relieving symptoms will work for every woman, it is also true that most women will be able to find relief with one or more of these approaches. Some women are able to reduce symptoms by using a combination of conservative therapies, such as taking medication plus stopping smoking and losing weight. Other women find success by trying multiple different therapies until they find an effective approach. Persistence is often the key to success. Some women, however, may have such an advanced condition (as with severe pelvic organ prolapse) that surgery is a better option. Research indicates that conservative therapies are more effective when used as soon as the first symptoms occur.

4. Childbirth does not put women at risk for poor pelvic health.

Fiction: Childbirth is a major risk factor for urinary incontinence, pelvic organ prolapse, and decreased sexual sensation. In fact, giving birth is a major reason that women are twice as likely to suffer from urinary incontinence as men. Despite recent controversy over the subject, studies indicate that the method of delivery–vaginal versus Caesarian–has little effect on whether a mother will have urine leakage symptoms post-partum.

5. A woman will know if she has poor pelvic health.

Fiction: Research indicates that between 43 and 76 percent of women have some degree of pelvic organ prolapse (in which one or more pelvic organs have “fallen” out of position). At the same time, many of these women are not aware that they have this condition because they have no apparent symptoms. Some women may experience symptoms of prolapse, such as low back pain or chronic constipation, but not know the cause. Similarly, many women with naturally weak pelvic floor muscles, another form of poor pelvic health, may not be aware that they are not having the best possible sexual experience.

6. Most women can benefit from doing a pelvic floor muscle exercise program.

Fact: Pelvic floor muscles are like any other muscle in the body: they benefit from regular exercise. Because pelvic muscles are not visible, most women tend to forget about exercising them, even if they have engaged in a pelvic muscle exercise program in the past. The phrase “Out of sight, out of mind” is very applicable to pelvic floor muscles, as is the phrase, “Use ’em or lose ’em!” (especially after menopause). Women who should not start a pelvic muscle exercise program on their own include women who are under a physician’s care for a medical condition, women who have hyper-toned pelvic muscles, or women whose pelvic floor muscles are too weak to do a proper Kegel-type contraction. If you are not sure whether you should proceed with a self-guided program, check in with your doctor first and seek help from a physical therapist specializing in women’s pelvic health.

7. Surgeries to alleviate symptoms of poor pelvic health conditions are risky.

Fiction: While all surgery carries a certain amount of risk, most surgical procedures for urinary incontinence (the most common form of poor pelvic health) are minimally-invasive, low-risk, and can be done on an outpatient basis. Surgeries for pelvic organ prolapse and some forms of urinary incontinence can be more complex, but have a high rate of success and few complications. As with all types of surgery, you will get the most effective treatment by researching and finding the surgeon who best understands and can accommodate your needs. In addition, pelvic surgery, like conservative therapies, is more effective when performed sooner rather than later. This means that you should seek medical attention the moment you become aware that you may have one or more symptoms of poor pelvic health.

Elizabeth E. Houser, M.D., a board-certified urologist in private practice for many years, is now a consultant in the field of women’s pelvic health. Stephanie Riley Hahn, P.T. is a physical therapist specializing in women’s pelvic health. Their book, A Woman’s Guide to Pelvic Health: Expert Advice for Women of All Ages, is now available for pre-order from the JHU Press.

You can also see this blog post as well as other terrific content on the John Hopkin’s University Press blog.

 

 

If you enjoyed this post, we invite you to leave a comment, contact us, download our free ebook, or interact with us on Twitter and Facebook.