Pregnancy and birth can lead to weak pelvic floor muscles. So can constipation, if it means you strain when you have a bowel movement. Fruit, vegies and water can help with constipation.
Go to the toilet when your bladder feels full – not ‘just in case’. When you sit on the toilet, relax and lean forward. Put your feet close to the toilet and keep them flat on a step on the floor.
Do pelvic floor exercises. Squeeze, lift and hold, as if you’re trying to hold in urine or wind. Do a set where you hold for as many breaths as you can, and repeat 3-5 times. Do a set of 10 strong, quick squeezes and lifts.
Squeeze your pelvic floor muscles and hold them before you cough, sneeze, squat or lift anything. This prepares and protects your pelvic floor.