Tired of getting up to pee at night?  Do this yoga pose before bed |  Livestrong.com

Tired of getting up to pee at night? Do this yoga pose before bed | Livestrong.com

Cat-cow position may help with bladder control during the night if you have a narrow pelvic floor.

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The Good Brigade / DigitalVision / GettyImages

Getting up two, three or more times to urinate during the night can make it difficult to get a good night’s rest. But aside from stopping fluid intake before bed, is there anything you can do to reduce the number of times you go to the bathroom?

Frequent nocturia, or nocturia, can result from a number of causes, including pregnancy, age-related changes in the bladder and pelvic floor muscles, bladder infections, and even diabetes, according to the National Institutes of Health (NIH).

The most effective treatment for nocturia depends on the underlying cause. But in some cases, practicing simple yoga poses can make all the difference: Cat-cow.

How Cat-Cow Helps With Nighttime Bladder Control

Frequent urination can sometimes be the result of tension or tension in the pelvic floor muscles.

“Tight muscles can limit the bladder’s ability to store urine, causing you to have to take more bathroom trips during the day and at night,” explains Atlanta pelvic physiotherapist Amanda Shipley, PT, DPT.

This tension or distress often occurs during pregnancy.

“The pelvic muscles are in tension to support the internal organs and the weight of the developing fetus. This tension can lead to a feeling of the urge to urinate,” says Julie Plamphin, a certified pelvic floor yoga instructor based in Annapolis, Maryland. .

Aging is another potential culprit. As we age, the stretched tissues of the bladder begin to harden, which can reduce its ability to store urine, according to the National Institute on Aging (NIA).

It is possible that poses such as cow-cat can help combat this problem, although no studies have been conducted to confirm this. “Moving through a few gentle rounds can relieve tension in the pelvic floor muscles,” says Plamphene. “I would have assumed that the flushing of cow cats could reduce bathroom trips at night.”

In fact, Shipley regularly recommends gentle changes to her pregnant patients.

“I teach this to help a person prepare their body for smoother labor and delivery, but it can have the added benefit of reducing nighttime urination if they have tight pelvic floor muscles,” she says.

How a cat cow works to reduce the frequency of nocturnal urination

Cow cat stretches may be especially useful for improving bladder control during pregnancy.

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Kosamtu / E + / GettyImages

Cat-cow is usually done on the hands and knees, but if that is uncomfortable, you can also try changing up the standing.

“To make it more effective, I recommend doing the movement slowly and gently,” Shipley says. “It’s key to feel what your body needs and not get past the pain or stiffness. Work within the range you have available at that moment, and in time it can improve.”

You’ll reap the biggest stress relief benefits when you practice laying regularly.

“I recommend doing this one to three times a day,” Shipley says. Blamphin suggests trying it once when you first wake up (you’ll have the added bonus of relieving back tension) and again right before bed.

  1. On a carpeted floor, yoga mat, or towel, place your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Keep your head in a neutral position with your eyes down.
  2. Drop your belly toward the floor or mat while inhaling. Lift your chin and chest as you look toward the ceiling. If that’s comfortable, you can drop your entire belly to make a deep bend in your back. Move more slowly or more gently if full bending is uncomfortable, and this may be the case during late pregnancy.
  3. Exhale while pulling your belly toward your spine and rounding your back. Change the crown of your head so that it faces the ground.
  4. Repeat the cycle five times.

Standing apart from a cow to a cat can help reduce pelvic tension if sitting on your hands and knees is uncomfortable, or if you have an abdominal separation or diastasis recti, notes Plamphene.

“You can do this just by leaning against the back of a chair or work surface and twisting your neck and pelvis throughout the day as needed,” Shipley says. “This will eliminate lower back pain or pressure that appears and can also help with the bladder.”

2022-06-06 16:32:38

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