Pelvic Floor: Posture
PELVIC FLOOR: POSTURE is a very important area if you have issues with urinary incontinence, pelvic pain, etc. The muscles of the pelvic floor support the abdominal and pelvic viscera. These muscles are active in standing and sitting. Furthermore, because the abdomen is a fluid-filled cavity, intra-abdominal pressure is distributed in all directions. The Pelvic Floor muscles, which form the floor of the abdominal cavity, contribute to its muscle control.
As a result of this contribution to control of intra-abdominal pressure, the muscles of the pelvic floor are likely to contribute to control of the spine and pelvis. The slouched posture places a lot of pressure on our internal organs and pelvic floor. This can cause a worsening of:
- urinary incontinence,
- pelvic pain,
- symptoms related to prolapse,
- and rectus diastasis.
Pelvic Floor: Posture, sitting slumped
- Research has shown that when we sit in a slumped posture, our pelvic floor muscle activity is much less than when we are sitting tall.
- Pelvic Floor: Posture IS VERY IMPORTANT!
- slouched sitting postures decrease the activity of your transverse abdominal muscles.
- A Proper breathing pattern encourages the pelvic floor to move more dynamically.
- Dysfunctional breathing patterns inhibit this dynamic movement of the pelvic floor.
Pelvic Floor: Posture,
- An assessment by a Pelvic Health Physiotherapist includes a thorough postural examination.
- Your Pelvic Health Physiotherapist will be able to identify your unique postural compensations
- They can help guide you on the road to improved body posture awareness.
CHECK OUT THIS LINK FOR FURTHER INFORMATION.
At PhysioNow, we have fully trained Pelvic Health Physiotherapists that can help to assess and treat pelvic issues like the following conditions:
- leakage of urine
- pain with intercourse
- pelvic organ prolapse
- pelvic pain
- urinary incontinence
- erectile dysfunction
If you or someone you know suffers from one of these conditions, give us a call today. We would be happy to help!
Sapsford, RR. et al (2006) Sitting posture affects pelvic floor muscle activity in parous women: an observation study. Aust L Physiother. 52(3):219-22
Reeve, A., Dilley, A., (2009) Effects of posture on the thickness of Transverse Abdominal Muscle and Pelvic Floor Muscle Exercises for Stress Urinary Incontinence: A Randomized controlled Trial. J Phys Ther Sci. 26(8): 1161-1163.
Low Back Pain Prevention
Low back pain is the most common injury that physiotherapists and massage therapists treat. In fact it is said that up to 80 % of us will have low back pain at some point in our lives; pain severe enough that we will miss time from work and/or taking care of loved ones. As always, the best medicine is to Low back pain prevention.
When it comes to low back pain prevention, there are many things that can be done to prevent injury including using the proper lifting techniques, proper posture and ergonomics at work, yoga – the list goes on. But the one I would like to talk about today is strengthening.
First, let me debunk a myth. Sit ups and crunches will not help with low back pain prevention. Weighted extensions and dead lifts will not help with low back pain prevention either. Although these are important muscles of the trunk, these muscles produce movement and power not stability. It is very rare to find a low back injury that is caused by not enough movement or poor power. Most low back pain is caused by disc injury, joint stress and postural issues. To prevent these injuries, stability exercises must be done.
The stability or deep core muscles lay deeper in the body and create a cylinder around the spine to support it and reduce joint stress. This layer of muscles can be strengthened by completing planks. Planks can take on many forms depending on the muscle strength you already have. Beginners should start on their elbows and knees, while the more advanced person can complete complex patterns of movement including commando crawling. Side planks are also an important option. For variety, working with a half or full ball can add a core element to your workout. Simple exercises include bridging or completing extensions on a ball.
Choosing where to begin depends on your current strength and if you are in any pain. Physiotherapists are expert at prescribing exercises, just ask and we will be glad to get you started. Call to book an appointment with a Registered Physiotherapist Mississauga today!
It is hard for me to remember the last day that I did not use a computer. Whether for home banking, doing reports or surfing the net, computer use is becoming more and more vital to everyday life and interaction. However, with all of this increased computer time, you must be aware of posture and positioning to avoid neck pain and shoulder pain.
The study of proper positioning when working is called ergonomics. It is common that someone who works a lot on a computer will have an ergonomist come and do an individualized assessment of their work station. This will leave them with suggestions on how to improve their area to minimize stress on their bodies and avoid the most common neck pain and injuries seen with constant computer use. However there are common suggestions that everyone can follow for home and work.
The first rule is that your elbow and hips should be bent to 90 degrees while your screen is at eye level. First change the height of your chair so that your elbows are bent to 90 degrees and comfortably reaching the keyboard. Use a tray to pull the keyboard towards your stomach so your arms can rest comfortably at your sides. Also, use a wireless keyboard if you are planning on being on a laptop for a long time. Often, when we raise the chair to the proper height your feet are not resting on the floor and your hips are not bent to 90 degrees. If this is the case, use a small stool or foot rest. Finally check the height of your monitor. You should not have to look up or down to see the screen clearly. Use a book, some paper or a riser to make sure that the screen is directly in front of you.
If you are still uncertain, or find that you have neck pain or headaches after computer use, talk to your physiotherapist. They will be able to customize your space and make it as comfortable, and as safe, as possible.