My 7 year old still wets the bed, how can I help them?
Why does my child still pee the bed?
How can I help my child with enuresis?
Learn both why many kids struggle with bedwetting and how to best support your child based on their specific needs.
The third trimester of pregnancy—you’re fast approaching meeting your little one who may currently be treating your ribs as their own personal trampoline. That feeling of not being able to fully breathe or that you are getting drop-kicked in the ribs is pretty common. While it’s common, it doesn’t mean you are stuck with it for the next 12 weeks.
Now that we know what diastasis rectus abdominis (DRA) is and the causes of DRA, it’s important to understand how DRA affects us and what we need to know before returning to the gym, studio, or running.
The movements and activities that heal a DRA are the same activities that prevent them. Here is a list of ways that may naturally prevent or heal DRA.
BREATHE
Creating appropriate intra-abdominal pressure (IAP) and using the diaphragm synergistically with abdominal musculature and the pelvic floor helps stabilize the body and decreases undue pressure on the abdomen that can cause DRA.
It is through the breath and inhaling into all aspects of the abdomen including the lower pelvis, sides and low back that our core is stabilized. It is the stabilization with the breath and IAP and breathing into all aspects of the abdomen that creates a canister of stabilization.
Another way to focus on the breath is to relax. Stop clinching your butt cheeks together, stop sucking in the abdomen and let the belly and butt relax and move freely with the breath.
Avoid movements that put undue stress on the abdominal musculature.
This includes all exercises listed in the ineffective exercise section and it also includes any movement that causes tenting or coning of the abdomen (this is unique for each person)
One thing that can cause unnecessary stress on the pelvic floor and abs is straining when you use the restroom. One way to avoid this stress is to avoid constipation. You may like to try the Squatty Potty to help ease the flow. If you are regularly constipated, please seek out medical advice.
Mind your posture
Neutral spine is key! We don’t want to be pulled into anterior pelvic tilt or posterior tilt as both put strain on the body in different ways.
The goal is to keep your pelvic floor and your diaphragm aligned!
SLOW IS FAST
Postpartum is forever and deserves to be respected. It’s not only OK to go slow, it is better in the long run! Going too fast too soon can actually slow down the healing process.
Postpartum gives you an opportunity to slow down and allow your body to recover, rehabilitate, and rebuild.
Restore your movements from childhood
ALL babies are born with a DRA and it is through their normal childhood development that they naturally begin to close and close their DRA through movement.
This is where Dynamic Neuromuscular Stabilization (DNS) in as it is based on ontogenesis- the natural growth & development we go through as children. We do purposeful movements that can naturally help to heal a DRA.
See a pelvic floor physical therapist
Sometimes pain and discomfort can come from weak muscles and sometimes it comes from tight muscles. The key is knowing what you are working with so it can be treated appropriately. One great way to know what needs work is to see a women’s health physical therapist in your area!
If you are in the Chicagoland area, reach out, I’d love to help!
The information by Dr. Lauren Keller of Elemental Chiropractic, Inc. is provided for general information only and should in no way be considered as a substitute for medical advice or information about any particular condition. While every effort has been made to ensure that the information is accurate, Dr. Lauren Keller nor Elemental Chiropractic, Inc. make no warranties or representations as to its accuracy and accept no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation. If you have any specific questions about any medical matter or think you may be suffering from any medical conditions, you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.
“Breathing becomes dysfunctional when the person is unable to breathe efficiently or when breathing is inappropriate, unhelpful or inefficient in responding to environmental conditions and the changing needs of the individual.” (4) Dysfunctional breathing and it's effects can be found:
But one thing in health that is sometimes over-looked is the why. Why do we have dysfunctional breathing or what are the causes? There are three main causes of dysfunctional breathing:
During the first year of life, our bodies should go through an ideal developmental pattern that helps create a stabilization system and helps form posture. Two studies (Vjota and Prechtl) both indicated that 69.7-72% of children develop normally while ~30% have abnormal development. (5)
This is one reason developmental kinesiology and the work of Dynamic Neuromuscular Stabilization (DNS) are important. Both address the ideal developmental pattern that can be adapted as an adult for the 30% of the population that may not have developed a strong stabilizing system in infancy.
Hyperinflation of the lungs causes air to get trapped in the lungs. This hyperinfalation, often seen in COPD, asthma or emphysema and severe pneumonia, and congestive heart failure causes the diaphragm to shorten and lose its power and efficiency. (3)
In 2001, Hodges et al stated that the coordinating function between the diaphragm and transverse abdominis are frequently reduced in respiratory disease. (2) When the diaphragm contracts it is unable to properly lift and expand the lower ribcage and instead the lower ribs are pulled inward during inspiration creating what's called a Hoover's sign.
Both psychological and emotional stress can alter the diaphragm’s control. Dysfunctional breathing has been shown to be present in 11% of the normal population, 30% of asthma sufferers and 83% in people suffering from anxiety. (4) It has been reported that voluntary breath modulation accounts for 40% of the variance in positive feelings such as joy and negative feelings such as fear, sadness and anger (7).
In 2001, Umezawa found that breathing modification is the most common self-regulation strategy for relaxation and stress management. (6) Chaitow stated that in “Overbreathing: A Mind-Body Vicious Circle” that over-breathing and anxiety go hand-in-hand as anxiety increases the sympathetic system which causes an increase in breathing rate which leads to excessive carbon dioxide loss and in the end lead to a decreased pain threshold and more anxiety and overbreathing. (9) In 2010, Meuret stated that reducing hyperventilation “has emerged as a potent mediator for reductions in panic symptom severity and treatment success.” (8) Furthermore, studies have shown that conscious control of ones breathing can improve anxiety, depression and panic disorders. (11)
When researching pregnancy and postpartum breathing as well as proper breathing when lifting, we run across three main types of breathing- abdominal hallowing, piston breathing, and diaphragmatic breathing. Each have their pros and cons and which is why understanding the different breathing options is an important aspect in knowing WHY we are doing something (#knowbetterdobetter).
Breathing matters because the breath is the key to a strong and stable core and body is the ability to create pressure, specifically intra-abdominal pressure (IAP), within the abdomen. IAP is fundamental in the initiation, control and prevention of movement.
Want the science on why Intra-Abdominal pressure is a GOOD thing, check the previous blog post, "For the love of all things good, stop sucking in."
Abdominal hallowing was previously mentioned in this blog but here's a quick breakdown...
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Cons:
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Cons:
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Less than optimal breathing often leads to a functional cascade of complications/pain or faulty movement patterns. Some of those consequences include:
Our appointments are limited each week to ensure optimal care and one-on-one attention.
In-network with BCBS PPO & BCBS Choice ONLY as of July 1, 2021. Schedule online for prenatal and postpartum chiropractic care as well as pelvic floor therapy.
Serving the communities of Addison, Villa Park, Lombard, Glen Ellyn, Glendale Heights, Bensenville, Carol Stream, Wood Dale, Itasca, Bloomingdale, Hoffman Estates, Elk Grove Village, Elmhurst and surrounding areas.