This August, take time to understand Pelvic Floor Dysfunction and adopt five simple tips to support your pelvic health.
The pelvic floor – our “well-known unknown” – supports the reproductive organs, bladder, and rectum. When it malfunctions, it can lead to a range of serious issues such as incontinence, pain, and organ prolapse.
What is the pelvic floor?
The pelvic floor sits at the base of the pelvis, a bony structure at the bottom of the spine. It spans from the pubic bone at the front to the sacrum and coccyx at the back, and extends side to side between the two sitting bones. It consists of a thin layer of muscles and connective tissue that supports and protects:
- In women: the uterus, vagina, bladder, urethra, and rectum
- In men: the bladder and bowel
When does pelvic floor dysfunction occur?
Pelvic floor dysfunction occurs when the muscles are either weak or overactive (too tight).
What causes weak pelvic floor muscles?
Lack of exercise is a key factor. As physiotherapist specializing in the rehabilitation of pelvic floor dysfunctions, Mimi Marcellou, PT, MSc, PhD(c) explains, pelvic floor muscles are like any other muscles in the body – they require regular and progressively consistent exercise to remain functional, strong, and flexible throughout life, not only during pregnancy.
She also notes that these muscles may be injured during pregnancy and childbirth or strained over time due to chronic constipation, persistent coughing, or excess body weight (obesity).
What causes overactive pelvic floor muscles?
Overactive (hypertonic) muscles are unable to properly relax or contract. According to Mimi Marcellou, causes may include constant abdominal tightening, delaying urination, childbirth trauma, bladder infections, irritable bowel syndrome, hip dysfunction, high stress, pelvic trauma or abuse etc.
Why is awareness important?
The International Urogynecological Association (IUGA) reminds us every August that pelvic floor dysfunctions affect millions of people worldwide. However, many cases remain undiagnosed due to lack of awareness – even within parts of the medical community.
This August, take time to understand pelvic floor dysfunctions and adopt these 5 simple tips to support your pelvic health.
5 Key Tips for a Healthy Pelvic Floor
- Understand the symptoms
Recognizing symptoms is the first step toward proper treatment. Key symptoms include: urinary incontinence, fecal incontinence, pelvic pain, painful intercourse, a feeling of heaviness or pressure in the pelvic area.
If you experience any of these, seek professional evaluation.
- Practice pelvic floor exercises (Kegels)
Foteini Lagari, MA, PT, with many years of experience in Physiotherapy for Women’s Health, recommends consulting physiotherapists who are knowledgeable in pelvic floor rehabilitation and Kegel exercises, to ensure they are performed correctly, with adequate and regular supervision until they are fully mastered.
She continues: “Aim to perform Kegel exercises regularly, reaching 8-12 contractions, three times per day for at least six months. Incorporate them into your daily routine by setting reminders, such as an alarm or linking them to activities like after urination. What matters most is consistency – making these exercises a regular part of your everyday life.”
- A balanced diet and regular exercise or physical activity that suits you (so you can stick with it) are key to well-being and longevity.
Ms. Lagari places particular emphasis on maintaining a healthy weight. “Excess body weight can place additional strain on the pelvic floor muscles, contributing to dysfunction and painful symptoms. In any case, maintaining a normal weight benefits every muscle and organ in your body.”
- Prevent constipation
Include fiber-rich foods and plenty of water in your diet. Avoiding straining during bowel movements helps protect the pelvic floor.
- Seek professional help. Ms. Marcellou, having observed the impact of pelvic floor dysfunction on women’s mental well-being, advises:
“Do not let the effects distance you from the solution. Do not withdraw into yourself. Don’t be afraid to share what you are going through. Do not feel ashamed. Seek the right help. When you begin to talk about what concerns you, you will realize how many others are suffering or have suffered in the past from the effects of pelvic floor dysfunction. The solutions are in your hands.”
Published on iatronet.gr
