More Than Kegels: How to Protect Your Pelvic Floor Health

Women exercising with resistance band.

The pelvic floor is a crucial yet often overlooked part of our body. It plays an essential role in supporting our organs, controlling bladder and bowel functions, and even contributing to sexual health. Whether you’re a young woman or in the later stages of life, maintaining a healthy pelvic floor is vital for overall well-being. Unfortunately, pelvic floor dysfunction is common and can lead to a variety of issues, from incontinence to pain during intercourse.

What is the Pelvic Floor?

The pelvic floor is a group of muscles, ligaments, and tissues that form a supportive "hammock" at the base of the pelvis. These muscles stretch from the pubic bone to the tailbone and side to side, supporting organs like the bladder, uterus (in women), small intestine, and rectum. The pelvic floor helps you control urinary and bowel movements and plays a critical role in sexual function.

Key functions of the pelvic floor include:

• Support: It supports pelvic organs like the bladder, uterus, and rectum, keeping them in place.

• Control: It helps control the release of urine, feces, and gas.

• Sexual Health: It contributes to sexual function, including sensations during intercourse and the ability to orgasm.

• Posture and Stability: A strong pelvic floor supports good posture and contributes to stability when you move.

  
  

Common Pelvic Floor Problems

Pelvic floor dysfunction occurs when the pelvic floor muscles become weakened, overactive, or damaged. Several factors can affect these muscles, leading to issues such as urinary incontinence, pelvic pain, or prolapse.

1. Urinary Incontinence - Incontinence is one of the most common pelvic floor problems. It occurs when the pelvic floor muscles are unable to adequately support the bladder, leading to involuntary leakage of urine. Stress incontinence (urine leakage with coughing, sneezing, or exercise) and urge incontinence (a sudden, intense urge to urinate) are the two most common forms.

2. Pelvic Organ Prolapse - Prolapse occurs when one or more pelvic organs (bladder, uterus, or rectum) drop or "prolapse" into the vaginal canal due to weakened pelvic floor muscles. This condition is more common after childbirth, particularly vaginal deliveries, and in women who are post-menopausal. Symptoms may include a feeling of heaviness or a bulging sensation in the vagina.

3. Pelvic Pain - Some women experience chronic pelvic pain due to overactive pelvic floor muscles or conditions like endometriosis, interstitial cystitis, or pelvic inflammatory disease (PID). This can result in pain during sex, urination, or bowel movements.

4. Constipation and Bowel Incontinence - A weak pelvic floor can also affect bowel function. Constipation can occur due to a weakened pelvic floor, as the muscles aren't able to assist in the efficient elimination of waste. Conversely, bowel incontinence (involuntary leakage of feces or gas) can happen when the muscles are unable to properly control the anal sphincter.

   
   

Risk Factors for Pelvic Floor Dysfunction

Certain factors can increase the risk of developing pelvic floor issues. These include:

• Pregnancy and Childbirth: Pregnancy, particularly vaginal childbirth, can place significant strain on the pelvic floor muscles, leading to stretching, weakening, or trauma. Women who have had multiple children or large babies are at higher risk.

• Aging and Menopause: As women age and experience hormonal changes associated with menopause, the pelvic floor muscles can weaken due to decreased estrogen levels.

• Obesity: Excess weight puts additional pressure on the pelvic floor, which can contribute to muscle weakness and dysfunction.

• Chronic Straining: Activities like heavy lifting, chronic constipation, or frequent coughing (due to smoking or respiratory conditions) can put excessive pressure on the pelvic floor.

• Genetics: Some women may be genetically predisposed to pelvic floor issues due to the inherent strength and elasticity of their tissues.

  
  

How to Maintain Pelvic Floor Health

Fortunately, there are several ways to strengthen and maintain the health of your pelvic floor muscles. Below are some strategies you can incorporate into your routine:

1. Pelvic Floor Exercises (Kegels)

One of the most effective ways to maintain pelvic floor health is through pelvic floor exercises, commonly known as Kegels. These exercises target the muscles that control the bladder and bowel, helping to improve muscle strength and tone.

How to do Kegels:

• Identify the Right Muscles: The pelvic floor muscles are the ones you use to stop the flow of urine or prevent passing gas. To find them, try stopping urination mid-stream. Once you’ve located the right muscles, you can begin doing the exercises.

• Perform the Exercise: Tighten your pelvic floor muscles, hold for 5 seconds, and then relax for 5 seconds. Gradually increase the length of time you hold the contraction as you get stronger.

• Aim for Consistency: Perform 3 sets of 10 Kegel exercises per day. Over time, you may notice improvements in bladder control and pelvic strength.

  
  

2. Avoid Heavy Lifting or Straining

Straining during bowel movements or lifting heavy objects can put unnecessary pressure on the pelvic floor. To protect your pelvic health, focus on proper posture and lifting techniques, and avoid overexertion. If you experience constipation, consider dietary changes to include more fiber or consult a healthcare provider about other solutions.

3. Maintain a Healthy Weight

Excess weight, particularly around the abdomen, can place added pressure on the pelvic floor muscles. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce this pressure and support pelvic floor function.

4. Posture and Core Strength

Strong abdominal and core muscles help support the pelvic floor. Incorporating exercises like Pilates or yoga can strengthen both your core and pelvic floor muscles, promoting better posture and reducing the risk of pelvic floor dysfunction.

5. Stay Active with Low-Impact Exercises

Activities like walking, swimming, and cycling can help you maintain a healthy pelvic floor without putting undue strain on it. Avoid high-impact exercises like running if you have pelvic floor issues, especially if you experience urinary incontinence during physical activity.

Woman practicing mindfulness.

6. Mindfulness and Relaxation

Sometimes, pelvic floor dysfunction is caused by muscle tension rather than weakness. Practices such as mindfulness, yoga, or deep breathing can help relax the pelvic floor muscles and reduce symptoms of pelvic pain or discomfort.

7. Seek Professional Help When Needed

If you experience any signs of pelvic floor dysfunction—such as incontinence, pelvic pain, or prolapse—consult a healthcare professional. A pelvic floor physical therapist can assess your muscle strength, provide personalized exercises, and guide you in managing symptoms. In some cases, medical interventions like medications, biofeedback, or surgery may be necessary.

Protect and Pelvic Floor Health

Pelvic floor health is essential for maintaining quality of life, particularly for women. Strengthening and protecting this area can improve bladder and bowel control, reduce the risk of pelvic organ prolapse, alleviate pelvic pain, and enhance sexual health. By incorporating exercises, practicing proper body mechanics, maintaining a healthy weight, and seeking professional help when necessary, you can keep your pelvic floor in optimal condition throughout your life.

Don’t wait for symptoms to worsen—take proactive steps now to preserve your pelvic health. Your body will thank you for it.