Post Partum Bladder Retraining - Hold Your Pee!

This message is for Mamas. Mamas who feel "the urge" all the time, leak urine, whose streams last less than 8-12 seconds. 

Sounds crazy right? Hold your pee? Since we were toilet-trained we've been taught to go when you get the urge - or you'll get an infection. Or, more honestly, you'll annoy your parents by having to go the moment they get you loaded into the car.
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Disclaimer: First, see a Pelvic Floor Physiotherapist. Ensure everything is in sound order, that it's OK for you to retrain your bladder.⁣ Everyone woman should see a pelvic floor physio annually anyways, as things change.
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Here's the cycle to break postpartum that no one tells us about:⁣
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• During pregnancy, your growing uterus (plus hormones) signal you to empty your bladder before what was its previously "full" state.⁣
  
• Your body gets  used to emptying your #bladder, and receiving the signal, at this stage. Say, 30% full.⁣
  
• You then have your baby, you're up a few times a night, so you pee "just in case" or by habit. ⁣
  
• You continue to teach your bladder that "pregnancy full" is when you need to empty. And you continue having to go, at that stage, which is all the time.⁣

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This muscle can be retrained. It can take up to 12 weeks to achieve. ⁣
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Try: Holding it a little bit longer each time you get the urge. Gentle progression, say 15 minutes longer each time (or whatever feels right to you) until you can make that 8-12 second stream (count "Mississippi-ly")
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There are other things to consider. One, being Hypertonicity vs #Hypotonicity. Over-engaged pelvic floor needs more down-training exercises to be able to relax and allow bladder to empty fully. Under-engaged pelvic floor muscles need to retrain & learn to engage w/ breath and movement so urine doesn't escape.

Your pelvic floor physio can see where you stand.⁣
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Suggestions for #bladderretraining: ⁣

• Cut down on sodas, caffeine, alcohol during this time (stimulants).⁣
  
• Do not hover over toilets, sit down, relax, breathe. Relax #PFM
  
• Don't rush the pee, no matter how many little ppl surround & annoy you.⁣
  
• Use your kid's stool, or the garbage can under your feet so your knees are higher than your hips.⁣
  
• Sit up straight and lean forward slightly.⁣
  
• Do not practice Kegels while peeing. This time is to release and allow.

Join me in January for Online Core Re-training - 30 mins 3xweek.

Happy Holding!
Sara Bylo