Pelvic floor wellness is a giant component of overall wellness, but it’s something a lot of us don’t pay attention to until issues arise. These muscles, which create a hammock-like structure at the back of your pelvis, do a lot of heavy lifting—literally. They assist in supporting your bladder, bowel, and reproductive organs. If you’re wanting to build strength, alleviate a particular condition, or just stay in balance, knowing about how your pelvic floor functions is important.
Why Pelvic Floor Muscles Matter
Your pelvic floor muscles are the unsung heroes of your body. They govern things like urination, bowel function, and even sex. When they’re strong and functioning properly, they help stabilize your core and keep everything in its right place. But when they become too weak or too tight, all sorts of problems can arise.
Weakened pelvic floor muscles can result in such issues as urinary incontinence, fecal incontinence, and pelvic organ prolapse—where organs such as your bladder or uterus begin to move out of their proper positions. Conversely, if the muscles become too tight, it can lead to pain, difficulty with bowel movements, and even pain during sex.
Strengthening with Kegel Exercises
Kegel exercises are an old favorite for toning your pelvic floor. Originally developed by Dr. Arnold Kegel in 1948, they’re quick, easy movements to contract and release the muscles of your pelvic floor in order to gain strength and coordination. They’re particularly beneficial if you’re experiencing incontinence, recovering from giving birth, or experiencing muscle atrophy as you age.
To discover your pelvic floor muscles, try to interrupt the flow of urine midstream (but only once—don’t make a habit of it). Another method is to pretend that you’re going to hold gas. The muscles you use in that effort are the muscles you’ll be exercising during Kegels.
Begin by constricting those muscles for three seconds, and then releasing for three seconds. As you become stronger, you can gradually lengthen the hold and the number of repetitions. A good goal is three sets of 10 repetitions per day. You can perform Kegels while lying down, sitting, or standing—whatever is most comfortable for you.
The Risks of Overdoing It
As wonderful as Kegels are, they can be done too much. Overworking your pelvic floor can result in constantly tense muscles, which isn’t a good thing either. It can cause pain, make it more difficult to use the bathroom, and cause sexual dysfunction. Activities such as clenching your core muscles all day long or holding your urine for hours can contribute to the issue.
If you believe your pelvic floor may be too tense, relaxation methods can do the world of good. Deep breathing exercises, soft stretching, and seeing a pelvic floor specialist can release that tension and help you return to balance.
Life Events That Affect Pelvic Floor Well-being
Certain life events can put a strain on your pelvic floor. Pregnancy and childbirth are big ones, especially if you’ve had multiple births, a large baby, or needed assistance during delivery. All of that puts extra pressure on these important muscles.
Menopause also plays a role. As estrogen levels drop, muscles can naturally weaken. For men, prostate surgery can cause similar challenges. Other risk factors include chronic coughing, frequent constipation, heavy lifting, and high-impact activities like running or jumping.
Tools and Treatments for Pelvic Floor Support
In addition to Kegels, numerous tools and treatments will assist you in maintaining your pelvic floor. Vaginal weights or Kegel balls provide resistance to your exercises, enabling you to become stronger more quickly. When the muscles are weak, tools such as vaginal pessaries can provide additional support.
There’s also biofeedback, where your healthcare provider uses sensors to guide you into learning how to activate and release the proper muscles. And in more advanced instances, pelvic floor physical therapy or surgery may be prescribed for more serious conditions such as prolapse.
Striking The Right Balance
Ultimately, it comes down to balance. Your pelvic floor muscles have to be strong enough to support your organs and regulate your body’s functions, but loose enough to relax when you want them to. Whether you’re strengthening or releasing too much tension, listening to your pelvic floor can have a profound impact on your quality of life.
Caring for these valuable muscles is not merely a matter of solving issues—it’s about establishing a solid foundation for your well-being and feeling good each day.
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