Habits for a happy pelvis this holiday season.
The holiday season is among us!
We LOVE this time of year however it often means a change in routine. Changes to your normal nutrition, hydration, movement and sleep can sometimes lead to a grumpy pelvis.
Below are our habits for a happy pelvis this holiday season!
Pelvic Floor Physiotherapy
Bladder habits
- Aim for approximately 300-400ml sized void every 3-4 hours (this might be more often in consuming more liquid than usual)
- Drink 2L of water per day to keep both bladder & bowel happy. Happy bowel = happier bladder
- If consuming alcoholic and carbonated drinks, aim to alternate with one water between each drink
-Take time to empty your bladder, do not rush and ‘power push’
Bowel routine
-Stick to your regular routine where possible
-Don’t ignore the urge window, go within 15 minutes of first urge
-If you’re out of routine, aim to empty bowels 15-30 minutes after your morning coffee/breaky
-Defecation dynamics: get a squatty potty or whatever you can access to get your knees higher than your hips. Don’t push! Breathe out, let belly bulge, try a Moooo or Sssss sound to help
-Keep your stool soft by hydrating well and incorporating fibre into your day
-For more tips see our Happy bowel habits blog.
Move your body
-Motion is lotion! Aim to keep up some form of movement most days, this is not only beneficial for your pelvis, but your overall physical and mental health
Pelvic Floor Exercises
-Don’t skip your pelvic floor exercises, your physio has given these to you for a reason, whether that be to strengthen or relax these muscles, keep training them through the holiday period
Prioritise sleep and rest if you need it
-It’s a busy time but it’s okay to rest. Hello afternoon siesta!
Avoiding mastitis and blocked ducts
-Aim to stick to your regular feeding regime where possible & avoid stretching out time between feeds
-Where possible, opt for looser fitting clothing, avoid ill fitting tops or tight bras that may cause compression to the breast tissue
-Stay hydrated
-Prioritise rest. It’s okay to say no if you don’t feel up to attending a social event
-If you develop symptoms, get onto them early. Rest, ice/cold packs and NO firm massage. For more information see our Mastitis, engorgement & blocked ducts blog .
-Reach out to a Women’s Health Physio, Lactation Consultant or Specialist GP or contact the Australian Breastfeeding Association
Mastitis and blocked ducts
*Disclaimer: Blog is for general education only, please seek an individualised assessment and treatment plan with a women’s health physio
We provide Pelvic Health and Musculoskeletal Physiotherapy in Bayside including Bentleigh, Black Rock, Brighton, Caulfield, Elsternwick, Hampton, Highett, Mentone, Moorabbin, Sandringham and surrounds. Our Mornington Peninsula Clinic services Balnarring, Dromana, Flinders, Frankston, Hastings, Merricks, Mornington, Mount Martha, Red Hill, Rosebud, Rye, Safety Beach, Somers and surrounds.