7 Daily Habits For A Stronger Pelvic Floor

By LaTonya Misters, PT, DPT, SOW & REAP Physical Therapy

 

Your pelvic floor is a group of muscles and ligaments that support your bladder, bowel, uterus, and other organs in your pelvis. Your pelvic floor helps you maintain continence, sexual function, stability, and lymphatic drainage. It also plays a role in preventing pelvic organ prolapse, which is when one or more of your pelvic organs drop out of place.
Many people suffer from pelvic floor dysfunction, which can cause a range of symptoms such as urinary or fecal incontinence, painful sex, pelvic pain, lower back pain, and more. Pelvic floor dysfunction can affect anyone, regardless of age, gender, or lifestyle. But the good news is that there are ways to prevent and treat pelvic floor dysfunction, and improve your pelvic health and wellness.
One of the best ways to take care of your pelvic floor is to adopt some simple daily habits that can strengthen and relax your pelvic floor muscles.
Here are 7 habits that you can start today to improve your pelvic floor health:

 

1. Breathe deeply.

Deep breathing, also known as diaphragmatic breathing, can help reduce muscle tension throughout your body, including your pelvic floor. It can also help decrease the pain that tight pelvic floor muscles can cause. To practice deep breathing, lie on your back on a firm surface. Bend your knees and place your feet flat on the floor. Place one hand on your chest and the other on your belly. Slowly breathe in through your nose, filling your belly with air. The hand on your stomach should rise while the hand on your chest stays still. Pucker your lips (like you’re blowing out candles) and slowly blow the air back out. Perform for five breaths.

Your leg muscles, especially your inner thighs (adductors), are connected to your pelvic floor muscles. Stretching your legs can help loosen and lengthen your pelvic floor muscles, and prevent them from becoming too tight or overactive. To stretch your adductors, sit on the floor with your legs wide apart. Keep your back straight and lean forward from your hips. Reach your arms forward and hold the stretch for 30 seconds. You should feel a gentle pull in your inner thighs, but no pain.

2. Stretch your legs. 

3. Drink enough water.

Water is essential for your overall health, and especially for your bladder and bowel health. Drinking enough water can help prevent urinary tract infections, constipation, and kidney stones, which can all affect your pelvic floor health. Water can also help flush out toxins and waste from your body, and keep your tissues hydrated and elastic. Aim to drink at least eight glasses of water a day, and avoid drinks that can irritate your bladder, such as caffeine, alcohol, and carbonated beverages.

Fiber is another important nutrient for your digestive health, and for your pelvic floor health. Fiber can help prevent constipation, which can put pressure on your pelvic floor muscles and cause them to weaken or strain. Fiber can also help regulate your bowel movements, and make them easier and more comfortable to pass. Aim to eat at least 25 grams of fiber a day, and include foods such as fruits, vegetables, whole grains, beans, nuts, and seeds in your diet.

4. Eat enough fiber. 

5. Do pelvic floor exercises.

Pelvic floor exercises, also known as Kegels, can help strengthen your pelvic floor muscles and improve their function. Kegels involve squeezing and releasing your pelvic floor muscles, as if you’re trying to stop the flow of urine or gas. Kegels can be beneficial for some people, especially those who have a weak or loose pelvic floor. But they are not a one-size-fits-all solution, and they can actually be harmful for those who have a tight or overactive pelvic floor. That’s why it’s important to consult a pelvic floor specialist before starting any pelvic floor exercise program. They can assess your pelvic floor function and prescribe the best exercises for your needs.

Some habits can put unnecessary stress on your pelvic floor muscles and cause them to weaken or malfunction. These habits include: sucking in your belly, wearing high heels, sitting with poor posture, peeing “just in case”, and overdoing crunches. These habits can affect your breathing, alignment, pressure, and coordination, and interfere with your pelvic floor health. Try to avoid these habits as much as possible, and replace them with healthier ones, such as relaxing your belly, wearing comfortable shoes, sitting with good posture, peeing only when you need to, and doing core exercises that involve your whole body.

6. Avoid bad habits. 

7. Seek professional help.

If you have any symptoms or concerns related to your pelvic floor health, don’t hesitate to seek professional help. Pelvic floor dysfunction is a common and treatable condition, and you don’t have to suffer in silence. There are many resources and treatments available to help you improve your pelvic floor health and quality of life. One of the best options is to see a pelvic floor physical therapist, who can provide you with personalized and holistic care, using evidence-based techniques and modalities, to help you restore, improve, and maintain your pelvic floor health and wellness.

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