The Top 3 Things You Can Do to Reduce Stress on Your Pelvic Floor
Pelvic floor health works with several body systems and organs, including reproduction, elimination, and digestion. The surrounding pelvic muscles are responsible for holding the organs in place within the cavity, allowing optimal function.
When the pelvic floor is stressed or injured, it can lead to uncomfortable and painful conditions that affect a person’s quality of life. Causes include pregnancy, childbirth, obesity, surgery, prostrate treatment, and ongoing constipation.
The following tips are the best way to improve pelvic floor health and relieve pelvic muscle stress.
Kegel Exercises - These Can be Done Anywhere and Are a Great Way to Strengthen Your Pelvic Floor Muscles
Whether from childbirth, spinal misalignment, or prostrate surgery, weakened pelvic floor muscles can lead to several symptoms, such as:
- Incontinence
- Constipation
- Painful intercourse
- Pressure in the pelvis and rectum
- Lower back pain
- Muscle spasms
- Genital pain
- Hernia
It can be painful and embarrassing for people dealing with any of these issues, preventing them from seeking the help they need. However, there are helpful exercises that you can do anywhere, anytime.
Kegel exercises are the intentional squeezing or tightening of the pelvic floor muscles and are great for everyone, not just women. You can do them by clenching the muscle, holding for 3 to 5 seconds, then releasing. Repeat 20 or 30 times.
How do you know if you are doing Kegels correctly? Think of the muscles you use to stop the urine flow and focus on that sensation. Practice makes perfect! The great part is no one knows you are doing them, and they can work sitting, lying down, or standing.
Pilates or Yoga - These Exercises Focus on Strengthening the Core, Which Can Help to Take Some of the Pressure Off Your Pelvic Floor Muscles
Any core exercises will help improve pelvic muscle strength; however, pilates and yoga are particularly effective. If you are looking for pelvic-specific exercises to improve strength, specifically to help alleviate incontinence, then consider the following yoga movements:
- Half happy baby pose
- Reclining big toe pose
- Supported bridge pose
- Dynamic tabletop
- Downward facing dog
- Wide-legged standing bend
- Warrior pose
With pilates, tucking the pelvis in as you perform exercises helps to engage the muscles and protect the lower back. According to Health.com, the following pilates movements are ideal:
- March
- Frogger
- Flat Back Hinge
- Shoulder Bridge
- Side Lying Knee to Heel
- Bird Dog
- Plank
- Deep Squat
Chiropractic Care - If You’re Experiencing Pain or Discomfort in Your Pelvic Area, Seeing a Chiropractor May Help to Relieve Some of That Stress
Of course, muscle weakness isn’t always the underlying cause of pelvic issues. Sometimes, a misalignment in the pelvic area causes the muscles and ligaments to pull or strain. Without a chiropractic adjustment, they may become tight and not function well.
Here are some of the signs you may need a chiropractor to complete a pelvic adjustment:
- Unexplained low backache
- Hip or buttock pain that increases with walking
- Hip or lower back pain after standing for an extended time
- Uneven walk or gait
- Back or hip ache when lying down
- Certified chiropractors have the training and experience to assess and administer pelvic and hip adjustments properly. They can also determine hip alignment and perform non-invasive maneuvers to realign the body.
You Don’t Have to Suffer With Pelvic Floor Stress
Now, you don’t have to look far for help. With the compassionate and respectful staff at Delta Physiotherapy & Rehab in Mississauga, ON., you can feel at ease while improving your pelvic floor health. Their certified practitioners will listen and assess you carefully before creating a customized therapy plan to help relieve your symptoms.
Alleviate symptoms and regain your pelvic floor strength by
booking your appointment online or calling
905-270-3086 today!
