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Home Suelo pélvico Suelo pélvico y salud Nuestra postura en el inodoro: qué debes saber

Nuestra postura en el inodoro: qué debes saber

Suelo pélvico y salud


mujer en el baño
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Una de las causas de debilitamiento de suelo pélvico es el estreñimiento, molestia que padecen muchas personas. ¿Sabías que nuestra postura al defecar puede ser parte del problema? Te contamos por qué.


Compártelo con tus amigas:

Te invitamos a desaprender. Sí. A estas alturas te vamos a demostrar que la forma correcta de defecar en el inodoro no es la que generalmente utilizamos. El retrete es un invento higiénico y fácil de usar, pero también nos fuerza a adoptar una posición que puede provocarnos más de un problema.

La defecación es un proceso fisiológico que, en función de nuestra postura, puede verse favorecido o entorpecido. La posición que habitualmente utilizamos en el inodoro no suele generar problemas en personas que no sufren de estreñimiento o hemorroides, sin embargo, cuando estos problemas están presentes, cómo nos sentemos para realizar esta acción puede pasar a ser primordial, igual o incluso más que un cambio en la dieta.

Un banquito bajo nuestros pies elevará nuestras rodillas por encima de las caderas

Este proceso fisiológico implica a los músculos que forman parte del suelo pélvico. Y ya sabemos que para la mujer esta musculatura es muy importante. Una de las causas que provocan su debilitamiento es precisamente el estreñimiento.

Por eso, si padeces este problema, y tienes que hacer esfuerzos realizados de forma repetida para liberar las heces a lo largo del tiempo, el riesgo de que estés alterando el estado de tu suelo pélvico (músculos y nervios) es muy grande.

Las consecuencias pueden ser incontinencia urinariafalta de control de gases, dolor en las relaciones sexuales, en la espaldaprolapsos… Por esta razón es muy importante buscar mecanismos que nos eviten hacer grandes esfuerzos al defecar. Incluso, aunque tu tránsito intestinal vaya como un reloj y sin incidencias, te recomendamos aprender cuál es la posición correcta para prevenir este problema.

La postura correcta

Imaginad que estuvierais en el campo sin un servicio cerca, ¿cómo lo harías? La forma más natural de defecar sería en cuclillas, ¿verdad? Pues ahí está la base del cambio. Una posición sentada pero con las caderas flexionadas más de 90º, con las rodillas por encima de nuestras caderas conlleva cambios en las presiones del interior de nuestro abdomen.

Esto facilita que el recto, que es el lugar donde se acumulan las heces, quede alineado o forme un ángulo recto con el canal anal, que es el canal por donde salen las heces al exterior y de esta manera las heces se expulsan prácticamente sin necesidad de ayuda por nuestra parte .

imagen2

Cuando el recto no está alineado con el canal anal hay más dificultad para su expulsión y necesitaremos grandes esfuerzos para evacuar todo su contenido.

Además, la defecación requiere también mantener los músculos del suelo pélvico, concretamente los músculos que rodean al esfínter del ano, totalmente relajados. Esta relajación, que en condiciones normales se realiza espontáneamente, a veces no se produce, ya sea porque hay tensión, dolor, hábitos incorrectos… y puede también ser causa de un estreñimiento crónico.

imagen1

¿Cómo lo conseguimos en casa? Colocando un banquito en los pies, de manera que las rodillas queden más elevadas que las caderas. Algo tan sencillo facilitará la evacuación de las heces y, por tanto, tendremos que realizar menos esfuerzo. Así, tu posición, con las caderas flexionadas, permitirá la máxima relajación de los músculos que rodean al esfínter del ano.

En el mercado español ya hay taburetes diseñados específicamente para este fin e incluso plegables (en Estados Unidos es algo más común). Aunque también puedes encontrar la forma de inventar algo casero que te ayude de igual forma.

En cualquier caso, si ya tienes algún problema de suelo pélvico, como pérdidas de orina, recuerda que es muy importante confiar en un producto adecuado mientras solucionas el estado de esta musculatura. Los absorbentes específicos de TENA Lady están diseñados para el pH y la densidad de la orina, y te permitirán sentirte segura y protegida. Consigue aquí muestras gratuitas.

Fuente: Dra. Carolina Walker

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Compártelo con tus amigas:
source: iStock.com / vadimguzhva
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