A common question we hear from our patients is “what changes can I make in my every
day life to help keep my pelvic floor muscles healthy?”. It’s a great question and one we
love to answer to help our patients keep their pelvic floors healthy, happy and symptoms free.
1. Stay Hydrated: Drinking plenty of water can help maintain optimal bladder and
bowel function, which in turn supports pelvic floor health.
2. Practice Good Posture: Poor posture can put unnecessary strain on the pelvic
floor muscles, maintaining proper posture while sitting, standing, and walking to
alleviate pressure on the pelvic area. Check out our instagram for our reels on posture tips.
3. Regular Exercise: Engaging in regular physical activity can help strengthen the
pelvic floor muscles. Recommend exercises such as walking, swimming, or yoga,
and strength training.
4. Be Mindful of Heavy Lifting: Don't get us wrong we love weight lifters. If lifting heavy is what you love to do for exercise we never want to discourage that but ensuring proper breathing mechanics, pressure management and biomechanics is imperative to prevent from symptoms like leakage and heaviness. We recommend all weight lifters come in for a pelvic floor evaluation to ensure proper mechanics and long term health of the core and pelvic floor muscles.
5. Manage Constipation: Chronic constipation can contribute to pelvic floor
dysfunction. Eating a fiber-rich diet, staying hydrated, and establishing a regular
bathroom routine can help with bowel movements and reducing stress on your
pelvic floor. Tightness in your pelvic floor can make constipation worse and is something we treat regularly in our office.
6. Practice Relaxation Techniques: Stress and tension can exacerbate pelvic floor
issues. Practice relaxation techniques such as deep breathing, meditation, or stretching to reduce muscle tension and promote overall relaxation.
7. Avoid Smoking: Smoking can weaken the pelvic floor muscles and contribute to
bladder and bowel issues.
8. Listen to Your Body: Pay attention to your body and seek medical attention if
you experience symptoms of pelvic floor dysfunction, such as urinary
incontinence, pelvic pain, pressure down on the pelvic floor, urinary frequency and urgency or difficulty emptying the bladder or bowels. These are all symptoms of pelvic floor dysfunction and should be assessed by a well trained pelvic floor therapist.
9. Stay Regular with Pelvic Floor Therapy: If you are undergoing pelvic floor
therapy, it is important to maintain consistent and adherence to treatment plans.
We always encourage our patients to attend scheduled appointments and
practice prescribed exercises and education at home for optimal results.
Self-care for the pelvic floor is important for preventing pelvic floor disorders, supporting
pregnancy and postpartum recovery, improving bladder and bowel function, enhancing sexual health, managing pelvic pain, maintaining muscle strength, promoting core stability, and fostering general well-being. Incorporating pelvic floor self-care practices into your daily routine can help ensure optimal pelvic health and overall quality of life.
If you have questions or want to start your journey to a symptoms free life, don't hesitate to reach out today!