Many women unknowingly engage in daily habits that can weaken their pelvic floor over time, leading to issues such as incontinence, pelvic pain, or prolapse. Fortunately, identifying and addressing these habits is key to maintaining pelvic health. Women can strengthen their pelvic muscles through female pelvic floor physiotherapy and reverse the effects of these common practices. With expert guidance from specialists in pelvic floor physiotherapy in Edmonton, simple adjustments can make a big difference in improving overall pelvic function and preventing long-term issues.
1. Chronic Straining During Bowel Movements
The Issue:
Chronic straining, often caused by constipation or improper bathroom habits, exerts excessive pressure on the pelvic floor muscles. This repeated strain over time can weaken these muscles, contributing to conditions like pelvic organ prolapse or urinary incontinence. Straining occurs when the abdominal muscles are overused during bowel movements, placing additional force on the pelvic floor, which supports internal organs such as the bladder, bowel, and uterus. Without intervention, this can lead to a long-term decline in pelvic function.
How to Fix It:
Incorporating dietary changes, such as consuming fibre-rich foods and maintaining proper hydration, is essential to prevent constipation and reduce the need for straining. These adjustments ensure that bowel movements occur more naturally and with less force. Adopting healthier bathroom habits, such as minimizing the time spent sitting on the toilet and avoiding the urge to push excessively, can further alleviate pressure on the pelvic floor. When constipation is a recurring problem, pelvic floor physiotherapy in Edmonton can offer personalized treatments, including bowel management techniques designed to ease tension in the pelvic muscles.
Deep Breathing and Pelvic Floor Relaxation technique
- Step 1: Sit on the toilet with the feet flat on the floor. Take a deep breath through the nostril, allowing the abdomen to expand (diaphragmatic breathing).
- Step 2: As the breath is released through the mouth, focus on fully relaxing the pelvic floor muscles. Picture them softening and dropping slightly.
- Step 3: Avoid holding up the breath or pushing. Instead, continue breathing slowly, letting the natural movement of the diaphragm and pelvic muscles guide the process.
- Step 4: Repeat this breathing pattern until the bowel movement occurs without straining.
2. Poor Posture
The Issue:
Sustained poor posture, such as slouching or sitting without proper back support, can negatively impact the alignment of the pelvis. Over time, this misalignment places unnecessary strain on the pelvic floor muscles, crucial for supporting internal organs like the bladder, bowel, and reproductive system. The weakened posture alters the body’s natural alignment, causing these muscles to work harder than necessary, leading to dysfunction. Over time, this strain can contribute to issues such as urinary incontinence, pelvic organ prolapse, and chronic pelvic pain. When sitting for extended periods, poor posture reduces the support these muscles provide to the body’s core structure.
How to Fix It:
Correcting posture by focusing on proper spinal alignment during sitting and standing can significantly reduce strain on the pelvic floor. A neutral spine—where the natural curvature of the back is maintained—helps distribute pressure evenly across the body and reduces undue stress on the pelvic floor.
Seated Pelvic Tilts
- Step 1: Sit on a chair with feet flat on the floor. Keep hands on the thighs. Ensure the spine is straight and the core muscles lightly engaged.
- Step 2: Gently rock the pelvis forward, arching the lower back slightly while keeping the chest upright.
- Step 3: Then, reverse the motion by tilting the pelvis backward, flattening the lower back and engaging the core muscles.
- Step 4: Perform this slow tilting motion for about ten repetitions to promote better pelvic alignment and relieve lower back and pelvic floor tension.
3. Lifting Heavy Objects Incorrectly
The Issue:
Frequent heavy lifting, whether in daily activities, at work, or in the gym, places significant stress on the body, particularly when done with improper technique. When lifting is performed incorrectly—such as bending at the waist instead of the knees or failing to engage core muscles—the pelvic floor is forced to compensate for the strain. Over time, this can weaken the pelvic floor muscles, increasing the risk of conditions like pelvic organ prolapse and urinary incontinence. Improper lifting techniques can also exacerbate existing pelvic floor dysfunction, causing issues like urinary leakage, pressure, or pain in the lower abdomen as well as the pelvis. The increased intra-abdominal pressure from lifting improperly forces the pelvic floor to absorb more strain than it can, eventually leading to injury or dysfunction.
How to Fix It:
Correct lifting techniques are crucial in minimizing pelvic floor strain and preventing damage. Engaging the core muscles while lifting also supports the spine and pelvic floor, distributing the load evenly across the body.
Squat and Lift
- Step 1: Stand with feet shoulder distance apart and knees slightly bent. Place the object to be lifted close to the body.
- Step 2: Bend at the knees and also hips (not the waist), lowering into a squat position while keeping the back straight. Engage the core and pelvic floor muscles to support the spine.
- Step 3: Hold the object close to the chest, ensuring a firm grip.
- Step 4: Slowly push through the heels and use the legs to stand up, keeping the core engaged and avoiding the urge to hold the breath. Breathe out gently as the object is lifted.
- Step 5: Reverse the process to set the object down, using the legs and maintaining a strong core.
Strengthening Your Pelvic Floor for Long-Term Health
Recognizing and addressing everyday habits that can weaken the pelvic floor is essential in maintaining pelvic health. At Vertex Physiotherapy, through pelvic floor physiotherapy, tailored treatment plans are offered to help restore strength and function to the pelvic muscles.
Pelvic health physiotherapy provides comprehensive care and support, providing the guidance necessary to protect and strengthen your pelvic floor. Contact us to schedule a consultation. Start your journey to improved pelvic health through pelvic floor physiotherapy in Edmonton.
