Preventing Pelvic Floor Injury During Labour

The experience of childbirth can be a life-changing one, but it also puts a lot of strain on the body, especially the pelvic floor. Incontinence, pain during intimacy, and prolapse are all common pelvic floor injuries that occur during labour. These issues can be avoided or minimised with the right care and understanding. (qualitycaresi.ca)

Understanding the Pelvic Floor

The pelvic floor is made up of muscles and connective tissue that support the bladder, uterus and rectum. These muscles go through significant changes during pregnancy and childbirth. The pelvic floor can be affected by factors such as the size of the baby, the position of the baby, and the length of labour. Although some stretching is normal, too much strain can cause long-term problems.

Kegels and their role

Kegel exercises are recommended for strengthening these muscles. They involve contracting and releasing the muscles of the pelvic floor. They can be helpful, but they’re not a solution that fits all. Kegels performed incorrectly or too much can cause problems, especially if your pelvic floor muscles are already tight. To ensure that pelvic floor exercise is appropriate for you, it’s important to seek guidance from a health professional.

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A Comprehensive View of Pelvic Floor Health

1. Pelvic floor physiotherapy

   A pelvic health physiotherapist can help prepare your pelvic floor to give birth by providing personalised strategies. These specialists evaluate muscle strength, coordination, and flexibility. They then offer exercises that are tailored to the individual’s needs. Techniques may include:

   • Breathing exercises: Promote relaxation of the pelvic floor muscles.
   • Perineal Massage: Increases tissue elasticity and reduces the risk of tears during delivery. Perineal massage has been shown to reduce the risk of severe perineal injuries and complications after delivery.
   • Movement training: This program teaches you how to position yourself during labour to reduce strain on your pelvic floor.

2. Core Strengthening and Physical Activity

   Exercise during pregnancy can strengthen the pelvic floor and the rest of the body. Exercises such as squats and lunges and pelvic tilts improve muscle endurance and tone. One study showed the benefits of a core workout that aims to strengthen the pelvic muscles.

3. Posture and Movement with Mindfulness

   By maintaining a good posture and moving with awareness, you can reduce the pressure placed on your pelvic floor. Promoting pelvic health can be achieved by avoiding prolonged periods of sitting or standing, as well as incorporating gentle movements and stretches.

4. Education and awareness

   Women can make better decisions when they are aware of the changes that occur in their bodies during pregnancy and birth. Prenatal classes, reading credible sources and talking to healthcare providers about concerns can help build confidence and reduce the anxiety associated with potential pelvic issues.

Postpartum Care

The journey does not end at childbirth. The importance of postpartum care for pelvic health and recovery is not to be underestimated. Pelvic floor rehabilitation can help heal and restore function. To ensure safety, it’s important to speak with your healthcare provider prior to beginning any new exercise program.

Ways to Prevent Pelvic Floor Prolapse

Nearly 3 % of women live in the United States. Mild cases don’t always need treatment. However, severe cases can require surgery to keep your pelvic organs in their proper place and support the pelvic floor.

You can prevent many of the risk factors that lead to pelvic floor prolapse by changing your behaviour.

You can prevent pelvic prolapse by following these seven simple steps. If you require treatment, contact Lompoc Valley Medical Centre.

What is Pelvic Floor Prolapse (PFP)?

Also known as pelvic Organ Prolapse, Pelvic Floor Prolapse occurs when the structure of your pelvic floor weakens to the point that it can no longer support your other pelvic organs. The condition occurs when your pelvic floor structure weakens and can’t support the other organs of the pelvis, causing them to fall out of position or into your vagina.

Three types of pelvic prolapse exist: rectocele (cystocele), uterine prolapse, and cystocele.

The bladder can fall into the vagina or drop out. This is the most common form of pelvic prolapse.

Rectocele is when the rectum bulges out or into the vagina. Uterine prolapse is when the uterus bulges out or into the vagina.

What Causes Pelvic floor prolapse?

The primary cause of a prolapsed pelvic floor is usually a weak pelvic floor. Your pelvic floor can be weakened by many factors. Pelvic floor prolapse can be caused by a sedentary lifestyle and not doing pelvic strengthening exercises.

The causes and risk factors of pelvic floor prolapse are:

• • Vaginal birth. The pelvic floor can be stretched and strained during childbirth, increasing the risk of organ prolapse.
  • Obesity. Weight gain can increase pressure in your abdomen and pelvic area.
  • Chronic Coughing. Coughing can cause extra pressure on the pelvic area.
  • Constipation. The risk of organ prolapse increases when you strain during bowel movements.
  • Aging. The condition is more common among older women. About 50% of women over 80 years old and 37% of women in the age range of 60 to 79 are affected.
  • Giving Birth to a Heavy Baby. Pelvic prolapse occurs more often in women who have babies that weigh more than 8 pounds at birth.
  • Menopause. Researchers have found a link between pelvic floor prolapse and declining estrogen levels, such as those that occur during menopause. Women who are menopausal or postmenopausal are more at risk.
  • Genetics. If someone in your family has had pelvic floor prolapse, then you are at a higher risk.
  • Heavy lifting. Lifting heavy objects frequently increases your risk.
  • Ethnicity. Women of Hispanic or White descent are more likely to experience pelvic floor prolapse.

How to Reduce Your Risk of Pelvic Floor Prolapse

Understanding what causes pelvic floor prolapse and changing your lifestyle are the keys to reducing risk. If you lead a sedentary life, you may want to start exercising, including those that strengthen your pelvic floor.

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1. Do Kegel Exercises

Kegels are one of the best exercises to strengthen your pelvic floor. This exercise involves contracting the muscles surrounding your vagina, bladder, and rectum.

To perform Kegels, pretend that you need to urinate and then hold the muscles that stop the flow. Insert a finger in your vagina to check if you’re tightening the correct muscles. As you move your arms up and down, you should feel the muscles tighten.

Kegel exercises should be done at least three times per day. Tend to your pelvic floor for five seconds and then relax. Take a three to five-second break. In each set, do 10 repetitions.

2. Be More Active

Sedentary living can increase your risk of pelvic floor prolapse. It may also lead to other health conditions such as diabetes and cancer. Reduce your risk by exercising more regularly. Add more exercise to your daily life by taking the stairs instead of an elevator or parking further away.

It may be easier to maintain an exercise program if you choose activities that you enjoy. Join fitness classes in your local gym or community centre, or go on walks with friends and family. Try out different activities and exercises until you find something that makes you want to be active.

3. Maintain a Healthy Body Weight

Losing excess weight can help reduce your risk. Reduce your portion size, increase the amount of healthy food you eat, and start exercising regularly. Stress management and getting enough sleep can help you shed excess pounds.

Speak to your doctor about weight loss issues. An underlying condition can prevent you from losing excess weight. Sleep apnea, depression and thyroid disorders are among the conditions that can cause weight gain or interfere with weight loss. You can also talk to your doctor about medically assisted weight-loss options, including medications and surgery.

4. Increase your intake of high-fibre foods

Fibre-rich foods can help prevent constipation and keep you regular. Fibre can make your stool heavier and softer so that you can pass it without straining.

Beans, nuts and seeds are also great sources of fibre. Start your day off with a fruit bowl and oatmeal. Drink plenty of water for healthy digestion.

Include these high-fibre foods in your diet.

• • • Dark leafy vegetables such as spinach and kale.
    • Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts.
    • Potatoes, including sweet potatoes.
    • Lentils and Beans
    • Apples.
    • Bananas.
    • Berries.
    • Oats.
    • Quinoa.
    • Whole-wheat pasta.

5. Cure Chronic Coughing

Chronic coughing can be caused by smoking, bronchitis and allergies. These factors increase the risk of pelvic prolapse. Work with your doctor to treat chronic coughing. Ask your doctor about treatments that can help you stop smoking, such as nicotine replacement or medications.

6. Lifting safely is easy to learn

If you lift heavy objects often, it can cause pelvic prolapse. This is especially true if your form is poor or if the lifting technique is incorrect. Lift heavy objects with your legs, not your back or waist. Ask your employer or fitness trainer to check your form and correct it as necessary.

7. Be aware of non-modifiable risk factors

You cannot change some risk factors for pelvic floor prolapse, like your age, ethnicity and family history.

You can discuss with your doctor other ways to reduce your risk if you have any of the non-modifiable factors. Your doctor will review your family’s history and discuss your risk in greater detail. You may also be recommended to make other lifestyle modifications by your provider.

Conclusion

To prevent pelvic injuries during labour, a holistic approach is needed that goes beyond Kegel exercises. Women can improve their pelvic health by incorporating pelvic-floor physiotherapy into their daily routine, exercising regularly, focusing on mindful movement and seeking out education. It is important to empower yourself with information and support to navigate the challenges of childbirth and pregnancy with confidence.

Every woman is different, so what works for you may not work for someone else. Listen to your body and seek professional advice. Prioritise your health and well-being throughout your pregnancy.