Practical Steps to Safeguard Your Pelvic Floor While Lifting

1. Try to avoid heavy lifting Keep anything you lift within a manageable range. Never lift anything heavy enough to make you strain or inclined to hold your breath. Avoid lifting from ground level if possible; aim to lift from waist height.

2. Use your pelvic floor muscles Lift your pelvic floor muscles prior to and during work, and relax fully between sets or repetitions. The goal is for your pelvic floor to be working immediately before and as you lift/ lower/push or pull any load.

3. Lift with good posture Maintain the normal inward curve in your lower back during every lift you do, regardless of whether you are sitting, standing or lying on your back. This will promote the protective activity of your supportive deep abdominal and pelvic floor muscles and discourage the activity of your strong outer abdominal muscles.

4. Exhale with every effort Never hold your breath or pull your stomach in strongly during your exercise as this increases the downward pressure on your pelvic floor. Breathe out with every effort, whether it is a lift, push or pull, to reduce the likelihood of straining your pelvic floor.

5. Keep your feet close together You’ll find it easier to activate your pelvic floor muscles when your feet are close together and your pelvic floor openings are less exposed. Hip width means that your knees should be approximately fist width apart.

6. Take special care when you’re tired or injured When you are very tired, unwell or have lower back pain, your pelvic floor and deep abdominal muscles may not work as effectively and you will be more prone to symptoms and injury.