Are you noticing changes in your bladder and bowel control after delivery? Or are you approaching menopause and experiencing discomfort down there? Many women face these issues, but they are often not discussed openly. Different life stages can significantly affect pelvic floor health. The pelvic floor is essential to your core and needs equal understanding.
This guide aims to shed light on all the aspects of pelvic health. Let’s discuss the pelvic floor, the importance of its health, and everything you need to know.
Understanding the Pelvic Floor
The pelvic floor refers to the group of muscles and supportive tissues attached from your pubic bone to the tailbone in a ling-like shape. These muscles and tissues make the floor and support your pelvic organs like the bladder, uterus (prostate in males), and rectum. The opening of all these organs passes through your pelvic floor. Whenever the health of these muscles is compromised, the normal functions of all these organs are affected.
Benefits of Healthy Pelvic Floor
Having a healthy pelvic floor has many benefits, some of which are:
- Organs Stay In Place
A healthy pelvic floor supports and keeps the pelvic organs in place.
- Easier Bowel Movements
When Muscles holding the rectum are healthy, they allow more effortless bowel movements. There are no consequences of bowel leakage or complicated movements.
- Bladder Control
Healthy pelvic food muscles control the bladder and stress when it is filled. They help you control urine and avoid leakage or dribbling.
- Ease During Childbirth
A strong and flexible pelvic floor can make labour and delivery easier. It helps push the baby through the birth canal effectively.
- Better Core Stability During Pregnancy
A healthy pelvic floor provides better core stability, helping to support your growing baby and reducing the risk of pelvic floor dysfunction.
- Increases Sexual Function
It can increase sensitivity and the strength of orgasms while also reducing discomfort during intercourse.
- Recovery After Childbirth
The delivery process stretches and weakens your muscles. A healthy pelvic floor aids in a quicker and more effective postpartum recovery.
- No Pelvic or Back Pain
Weak or imbalanced pelvic floor muscles can contribute to pelvic and lower back pain. Maintaining a strong pelvic floor can ease or prevent these types of pain, supporting overall physical comfort and mobility.
Factors Contributing to Pelvic Floor Health
Various factors influence the health of your pelvic floor. Here are some contributing factors that affect your pelvic floor muscles anatomy and their strength
- Posture
Good posture and body mechanics reduce undue stress on the pelvic floor muscles.
- Diet
Adequate fibre intake and hydration promote regular bowel movements, reducing strain on the pelvic floor.
- Weight
Being overweight puts extra pressure on your muscles, especially core muscles and compromises your health.
- Physical Activity
Consistent physical activity strengthens the pelvic floor muscles and supports overall health. Targeted pelvic floor exercises make a big difference.
- Stress Management
Manage your stress by meditation, yoga, or deep breathing exercises. These exercises will reduce tension in the pelvic floor muscles.
Maintain Your Pelvic Floor—Healthy Habits for the Win
Healthy habits can be the game cager. Adopting good habits can maintain your pelvic floor health and prevent future disorders. Here are some habits that you can follow:
- Maintain your weight according to your BMI. Avoid being overweight or obese.
- Avoid excessive straining. Learn techniques to promote regular bowel movements because straining during hard bowel movements weakens the pelvic floor.
- Lift objects with your legs and no by bending forward.
- Avoid heavy lifting in bad posture.
- Maintain an excellent posture to distribute weight evenly and reduce unnecessary stress on your pelvic floor muscles.
- Do pelvic floor exercises, especially kegel exercises, to target deep muscles and strengthen them
- Avoid a sedentary lifestyle. Sitting for long durations can weaken the pelvic floor muscles and contribute to poor circulation.
Unhealthy Pelvic Floor—Leads to Dysfunction.
Unhealthy pelvic floor muscles lead to compromised organ activities. Due to any injuries/trauma or bad habits. Here are some symptoms telling you that your pelvic floor is dysfunctional:
- Urinary Incontinence
The inability to control urine or leakage before making it to the bathroom
- Pelvic Organ Prolapse
There is downward pressure. Weakened muscles do not give enough support to the organs, and they descend.
- Faecal Incontinence
An unhealthy pelvic floor makes it difficult to control bowel movements, often leading to leakage. It may cause chronic constipation.
- Chronic Pelvic Pain
Persistent pain in the pelvic region due to various causes.
- Pain During Intercourse
The discomfort of pain during intercourse tells that your muscles are weak or tight down there.
Pelvic Floor Exercises
Performing pelvic floor exercises daily can significantly improve muscle strength and function. These exercises can prevent dysfunction and promote overall well-being.
Pelvic floor exercises include:
- Kegel Exercises
Contract your pelvic muscles for 3 seconds and relax them for 2 seconds. Follow this pattern ten times and try performing two sets. Kegel exercises help strengthen the PF muscles.
- Bridging
Lie on your back with your knees bent, lift your hips for a few seconds, and then return to the starting position. Keep your pelvic muscles engaged throughout.
- Squatting
Perform squats to engage and strengthen the pelvic floor. Start from less and then progress gradually.
- Pelvic Tilts
Lie on your back and tilt your pelvis up and down to activate the pelvic floor muscles. Repeat 5-7 times and prefer two sets at a time.
Talk to Your Doctor
Suppose you are experiencing ongoing symptoms like urinary or bladder incontinence, pain down there, or any other discomfort. In that case, it is essential to talk to your doctor. They will assess and conduct a medical consultation to understand if there are any issues with your pelvic floor health. Contact gynaecologists, urologists, or pelvic floor physical therapists who specialise in pelvic floor health so they assist you for better management of your symptoms. Its better to reach out on time for pelvic prolapse treatment to avoid any severe complications.
Moreover, Regular check-ups with your healthcare provider can help monitor and maintain pelvic floor health.
Final Word!
Pelvic floor health is a critical component of overall well-being for women. By understanding the pelvic floor, recognizing its health benefits, adopting healthy habits, performing regular exercises, and seeking professional guidance when needed, women can maintain and improve their pelvic floor function. Take proactive steps today to ensure your pelvic floor remains strong and healthy.