Taking Control of Your Pelvic Floor – What We All Need to Know

Let me start by saying any woman over the age of 30, especially those that have had pregnancies, regardless of delivery method, should see a pelvic floor physical therapist. As we age, we are at a greater risk for pelvic organ prolapse. Pelvic organ prolapse occurs when the muscles of our pelvic floor weaken and one or more of the organs in the pelvis shift out of their position into the vaginal canal. It is estimated that as many as 50% of women will experience some level of pelvic organ prolapse.

Unfortunately, this is not openly discussed by many of our doctors and why we must advocate for ourselves. You may be having symptoms and just don’t realize it. Symptoms can include leaking when not feeling “full” or during activities (think jumping, running sneezing, etc.), pressure in the vagina or rectum, pain during intercourse, resistance when placing a tampon, constipation, and even back pain. Strengthening your pelvic floor could possibly help prevent and minimize pelvic organ prolapse without surgery. Along with visiting a pelvic floor physical therapist, you can take some steps on your own.

First, breathe. 

Start with awareness of your connective breath. On your inhale, you want to first make sure you are sending your air into the correct part of our body. When you inhale, your diaphragm descends and your pelvic floor and abdominals expand and relax. Picture your inhale breath opening an umbrella just below your rib cage, not in your chest, and your pelvic floor muscles gently setting down a blueberry (think the reverse of a kegel). Then on your exhale, as your diaphragm ascends, your pelvic floor and abdominals should gently contract and lift. Picture that same umbrella closing and your pelvic floor now gently picking up the blueberry (slight kegel). Try to do this for 2 minutes at a time a few times throughout the day. Eventually, your body will naturally adopt the pattern.

Pelvic floor control.

As you become comfortable with coordinating the exhale and contraction of your pelvic floor, begin to use that in your everyday life. It will help you recruit the correct muscles as well as strengthen your inner core. A good cue that many PT’s use is “Blow before you go”. Simply put, exhale and contract when you are going to exert. Try it when you work out, when you pick up your kids, move the furniture, throw a suitcase in the overhead storage or whatever you do.

While this is a good place to start, finding a pelvic floor physical therapist that can assess you and keep your inner core healthy should become an essential part of your health care. 

Do you have any tips or experiences with pelvic floor health?