Preventative Physical Activities for Individuals with Degenerative Spinal Disorders
Many people may not realise it, but certain habits while using the toilet can negatively impact pelvic health. Here are some common mistakes to avoid:
- "Just in case" peeing: Urinating without a true urge, such as before meetings or leaving the house, can train the bladder to feel full at lower volumes. This can lead to more frequent urges and potentially contribute to overactive bladder symptoms.
- Not fully emptying the bladder: Failing to empty the bladder completely can cause retention and overstretching of the bladder muscle. This can weaken bladder contractility, potentially leading to complications like urinary tract infections and bladder dysfunction.
- Poor toileting posture: Sitting improperly on the toilet can impair complete bladder emptying. Proper posture, such as leaning slightly forward with hands on knees or thighs, helps optimize bladder position for voiding.
- Rushing or panicking with urges: Responding to urges with anxiety or rushing can exacerbate the feeling of urgency instead of calming the pelvic muscles. Managing urges calmly, taking deep breaths, and waiting can help reduce urgency.
- Multitasking or distraction on the toilet: Engaging in activities like using a phone can prevent focus on urination, possibly impacting complete bladder emptying and pelvic floor relaxation.
These habits can contribute to pelvic floor dysfunction, bladder overactivity, or incomplete voiding, which over time may worsen pelvic health. To support pelvic health, it is recommended to:
- Only urinate when you truly feel the urge.
- Practice proper toileting posture to aid full emptying.
- Try techniques like double voiding (urinating, then waiting and trying again) to ensure emptiness.
- Manage urges calmly rather than rushing.
- Engage in pelvic floor exercises (like Kegels) to strengthen muscles controlling urination.
Avoiding these common mistakes can help reduce bladder problems and protect pelvic floor function long-term. For more information and advice on maintaining good pelvic health, consider visiting reputable health resources such as the Mayo Clinic or the National Library of Medicine.
- Engaging in regular fitness-and-exercise activities, such as pelvic floor exercises (like Kegels), can help strengthen muscles controlling urination and prevent pelvic floor dysfunction.
- Adhering to health-and-wellness practices, such as only urinating when you truly feel the urge, can help reduce bladder problems and protect pelvic health in the long term; this includes avoiding habits like chronic-diseases and medical-conditions associated with poor pelvic health, such as persistent urinary tract infections or bladder dysfunction.
