Easy Tips to Prevent Constipation, Hip Pain, and Back Pain
For the past 10 years, a small but mighty organization in Chicago, Illinois, has been fighting for women.
Fighting for equal rights or equal pay? Not quite. The Women’s Health Foundation (WHF) focuses its efforts exclusively on pelvic health awareness and the prevention of pelvic health issues that cost women their dignity and the healthcare system upwards of $65.9 billion per year.
Founder and executive director, Missy Lavender, has worked tirelessly to inform patients and those in the medical community, bringing together urogynecologists, OBGYNs, physical therapists, and fitness trainers to develop understanding around all things pelvic: prolapse, bladder control, bowl health, muscles and bones, hygiene, sexuality, and reproduction. Not many women take the time to pay attention to this “center of all centers,” or care for it in the present so it doesn’t impinge upon quality of life in the future.
WHF’s most recent work brings innovative education to adolescents, both to catch girls before developing bad habits, and to help inform their mothers, who likely aren’t aware of pelvic health as a concept or who already experience symptoms themselves. The foundation’s groundbreaking book for tweens and teens, Below Your Belt: How to be Queen of Your Pelvic Region was published in October.
Whether young or just young at heart, the following 5 tips can help bring your pelvis into view with an eye on health now and in the future:
Your pelvis is held together by a network of bones and muscles that work together to support your pelvic organs. Without knowledge of where they are and what they do, you can’t really focus on the pelvic region as a whole. Get in touch with it by taking the time to look at images and drawings. Examine the beautiful external parts of your pelvis to feel empowered, making it easier to recognize when something isn’t right. It can also help you speak with your doctor effectively about symptoms without being embarrassed.
The Pelvic Pyramid
Being aware of your “pelvic pyramid” of muscles can help you understand the importance of exercise and fitness. Stomach and back muscles deep inside you, in addition to pelvic floor muscles, can be exercised with great results. (Kegels address pelvic floor muscle strength—but they are only for adults.)
Constipation which is sadly chronic among girls and women, puts great stress on muscles, which can lead to bladder and/or bowel incontinence. A steady flow of water, fibrous foods, and exercise can alleviate symptoms. You can turn to natural remedies if extralong bouts of constipation aren’t relieved in a few days.
Your vagina is self-cleaning, so there’s no need for spray or douching. In fact, no matter a product’s contents, they can throw off the natural balance of yeasts and bacterial organisms, not to mention being another source of urinary tract infections.
And, finally, very good news: If you experience issues of incontinence, pain, or prolapse, you can do a lot yourself through education, exercise, behavioral changes, and nutrition to improve symptoms. If issues persist, there is a wide community of medical and healthcare professionals to help you through it.
Get Better Bladder Health
Here are some easy behavioral changes that can ensure a healthier bladder right away:
- Sit all the way down on the toilet—hovering over it strains muscles and blocks the flow of urine, potentially fostering infection and pain.
- Always wipe front to back so fecal matter doesn’t enter the urethra.
- Limit caffeinated drinks and stay away from soda—which irritates the bladder and urethra.
And a big one: Don’t go to the bathroom just in case. This means resist the urge to urinate “just because” you’re about to get in a car, sit in a meeting, or get some exercise. Just as your bladder needs to be completely voided, it also needs to fill all the way. Training your bladder, and your brain, will help keep the bladder muscle in shape, and end the messages your brain tells your bladder—that it needs to “go.”
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source : http://naturalsolutionsmag.com