Pelvic Floor 101
Let’s talk about your pelvic floor! It can be a hard set of muscles to figure out, so let’s demystify them and give you some basic info.
What is your pelvic floor?
Your pelvic floor isn’t just one muscle, it’s a sling of multiple muscles at the base of your pelvis. Every person has one, regardless of your biological sex or gender. This muscle set is essential for controlling your urine and bowel movements, sexual functioning, and support of your hips and low back.
What does your pelvic floor do?
We can describe a lot of the pelvic floor’s function with the the five S’s:
Support: It acts as a sling for organs like a bladder, rectum, or uterus
Sphincter: It’s the reason you can control when you pee or poop
Sexual: It plays a role in blood flow for arousal
Stability: These muscles stabilize your pelvis and low back
Sump Pump: It plays a role in moving lymphatic fluid in the pelvis
Your pelvic floor is also the bottom of your core. Your abdomen is like a cylinder. Your abdominals make up the front, your deep back muscles form the back, your diaphragm is the top, and your pelvic floor is the bottom! This whole cylinder works together to stabilize your spine and pelvis.
What happens if your pelvic floor doesn’t work properly?
Problems with the pelvic floor usually fall into two categories, but people can experience a mix as well.
Too little muscle strength
Leaking urine
Trouble controlling bowel movements
Pressure or heaviness in the pelvis
Low back or hip problems
Too much muscle tension
Pain deep in the pelvis
Painful sexual intercouse
Frequent urination with high urgency
Constipation
Difficulty with sexual arousal
These are all common, but not normal!
Why might someone have pelvic floor dysfunction?
There are many possible reasons. The most common are pregnancy and childbirth. Pregnancy puts a lot of pressure on the pelvic floor and it can struggle to keep up with the added load. Vaginal childbirth stretches the pelvic floor to an extreme degree, and the muscles can need help to recover. However, not only birthing people can have pelvic floor problems. High stress and anxiety, sexual trauma, or body/gender dysmorphia can all contribute to too much tension in these muscles. Even certain sports can affect the pelvic floor, such as high impact/force activities like gymnastics or heavy weight lifting.
How can i support my pelvic floor health?
The first thing to do is learn more about it, which you’re doing right now! Other good habits for pelvic floor health include:
Trying to breathe by expanding your belly to allow natural movement in the pelvic floor
Exhale when you lift or push/pull something to avoid putting excessive pressure on your pelvic floor
Use a stool or squatty potty under your feet for bowel movements to help your pelvic floor relax and avoid straining
If you’re feeling stressed, check if you’re clenching in your lower belly and inner thighs. If you are, try to relax these areas and breathe deeply
If you want to learn more or have a specific pelvic floor problem, see a pelvic floor physical therapist! Contact me at lindsay@lindsaybrunnerpt.com.