Your pelvic floor plays a crucial role in your overall health, yet it often goes overlooked. This intricate group of muscles supports essential bodily functions, and its health can impact everything from bladder control to sexual well-being. Let’s explore 24 actionable tips to have a stronger pelvic floor and improve your overall health.
1. Understand the Importance of Your Pelvic Floor
Awareness is the first step to have a stronger pelvic floor. Many people, both men and women, are unaware of the pelvic floor’s role in their health. This group of 14 muscles supports critical functions like bladder, bowel, and core stability.
2. Maintain Bladder Health
A weak or tight pelvic floor can lead to issues like incontinence or urinary retention. Ensure these muscles are in balance to avoid bladder-related discomfort.
3. Support Bowel Health
Just as the pelvic floor helps control the bladder, it also plays a role in bowel movements. Weakness or tightness here can cause constipation or even fissures, so keeping these muscles healthy is crucial.
4. Stay Hydrated
Water makes up a significant portion of muscle composition. Dehydration can lead to muscle tightness and pain. Aim to drink plenty of water daily for optimal pelvic floor function.
5. Eat Enough Fiber
Fiber supports digestive health and prevents constipation, reducing strain on the pelvic floor. Adults should aim for 25-30 grams of fiber daily from fruits, vegetables, and whole grains.
6. Avoid Straining During Bowel Movements
Straining can damage the pelvic floor, leading to fissures and other issues. Relax, breathe, and take your time on the toilet to minimize strain.
7. Use a Squatty Potty
Elevating your feet with a device like a Squatty Potty improves the rectal angle, making bowel movements easier and reducing pelvic floor strain.
8. Limit Prolonged Sitting
Sitting for extended periods compresses the pelvic floor muscles, reducing circulation and potentially causing pain. Take breaks to stand and move around.
9. Pay Attention to Posture
Good posture supports pelvic floor alignment. Poor posture can cause muscle compensation, leading to tightness or weakness in these muscles.
10. Address Orthopedic Issues
Pelvic floor dysfunction can contribute to orthopedic problems like back or hip pain. Resolving these issues often starts with addressing the pelvic floor.
11. Listen to Your Body During Exercise
Pay attention to any pelvic pain during workouts. Adjust intensity or modify movements if necessary, as pain can indicate improper muscle use.
12. Focus on Good Form
Proper alignment during exercises like squats and lunges ensures that the pelvic floor muscles aren’t overstrained. Seek guidance from a trainer or physical therapist if needed.
13. Breathe Correctly
Breathing impacts pelvic floor function. The diaphragm and pelvic floor work together: inhaling relaxes the pelvic floor, while exhaling contracts it. Practice this coordination during exercises.
14. Consider Pelvic Floor Health During Pregnancy
Pregnancy, whether leading to a vaginal delivery or C-section, can affect the pelvic floor. Pre- and post-pregnancy pelvic floor therapy can support recovery and core strength.
15. Perform Pelvic Floor Exercises
Regularly doing Kegel exercises strengthens the pelvic floor, improves core stability, and enhances confidence through better muscle control.
16. Incorporate Pelvic Floor Work into Exercise Routines
Engage your pelvic floor during activities like yoga, Pilates, or weightlifting to promote stability and reduce injury risk.
17. Recognize Signs of Pelvic Pain
Pain in areas like the vulva, clitoris, scrotum, or rectum can stem from pelvic floor dysfunction. Early identification allows for timely intervention.
18. Address Tailbone and Rectal Pain
Falls or prolonged sitting can cause tension in the pelvic floor, leading to tailbone or rectal pain. Releasing this tension is essential for relief.
19. Be Aware of Sexual Dysfunction
Pelvic floor problems can lead to sexual pain or dysfunction. In women, this might manifest as painful intercourse or tampon use. Men may experience issues like pain during or after ejaculation.
20. Advocate for Yourself in Medical Settings
Doctors may not always consider pelvic floor dysfunction as a cause for symptoms. If tests come back negative but issues persist, ask about the pelvic floor as a potential source.
21. Avoid Overuse of Medications
Frequent antibiotic use can harm gut health, which is connected to the pelvic floor. Be cautious and explore alternative treatments when possible.
22. Seek Help from a Holistic Pelvic Floor Therapist
Holistic pelvic floor therapists combine orthopedic knowledge with pelvic floor expertise, helping you address physical and emotional contributors to dysfunction.
23. Understand the Mind-Gut-Pelvic Floor Connection
Stress impacts your pelvic floor, central nervous system, and gut microbiome. Reducing stress can help break the cycle of tension and pain.
24. Address Problems Early
The longer pelvic floor issues persist, the harder they can be to treat. Early intervention prevents years of discomfort and improves overall quality of life.
Tips for a Stronger Pelvic Floor – Conclusion
The pelvic floor is integral to your health, affecting bladder, bowel, orthopedic, and sexual function. By following these tips, you can strengthen your pelvic floor and enjoy improved well-being. Start today and take control of your pelvic health for a stronger, healthier future!
Also read: What Are the Top 3 Main Causes of Hip Pain?
About:
I’m Hina Sheth. I have been treating complex orthopedics, sports and pelvic floor physical problems for over 25 years with amazing results. Now I want to bring my knowledge to the global community so I can spread my knowledge to you.
Our bodies are complex systems of 600 muscles and organs intertwined in a fascial system that all work together. Imbalances in this system such as trigger points, visceral and myofascial restrictions can lead to joint, pelvic, and organ issues.
Factors like nutrition, exercise, sleep, and stress play a crucial role. Unfortunately, our current healthcare model does not look at our bodies as a whole and oftentimes compartmentalize musculoskeletal injuries and dysfunctions.
At Rebalance, our goal is to holistically treat this complex system to restore harmony in the body. By addressing these imbalances, we help clients improve their overall health and well-being. Our vision is to empower individuals to create a healthier lifestyle for themselves.
