12 Mar 6 Things a Pelvic Health PT Wishes You Knew
Your pelvic floor: it’s a group of muscles that often gets overlooked, but it plays a vital role in your overall health and well-being. As a healthcare provider, I’ve seen firsthand how misconceptions and lack of awareness can lead to unnecessary discomfort and frustration. So, let’s shed some light on this essential part of your anatomy. Here are six things I wish everyone knew about their pelvic floor:
- Your Breath is Critical.
Believe it or not, your breathing and pelvic floor are intricately linked. When you inhale, your diaphragm descends, and your pelvic floor naturally relaxes. When you exhale, your diaphragm rises, and your pelvic floor gently contracts. This synchronized movement is crucial for optimal core and pelvic floor function. Practicing diaphragmatic breathing can help improve coordination and strength in these muscles. Exhaling while lifting, pushing, and pulling is important in maintaining the synergistic relationship. This will prevent too much outward and downward pressure and help protect you from developing a prolapse or hernia.
- Don’t Push to Go.
This is a big one. Many people instinctively push when trying to urinate or have a bowel movement. However, this can actually weaken your pelvic floor over time and contribute to painful conditions like hemorrhoids. Instead, put your feet on a small step stool, relax your muscles, breathe gently into your belly, and let nature take its course. For urination, take your time, and for bowel movements, ensure proper hydration and fiber intake.
- Leaking Isn’t Normal.
Incontinence, whether it’s urinary or fecal, is a common issue – but that doesn’t make it normal. Leaking during exercise, coughing, sneezing, or even laughing is a sign that your pelvic floor muscles might need some attention. Don’t dismiss it as “just getting older.” There are effective treatments available, and seeking help can significantly improve your quality of life. It’s never “too late” to start PT.
- Nope, its not just Kegels.
Kegels, or pelvic floor muscle contractions, are often touted as the solution to all pelvic floor problems. However, they’re not always the answer. Some people have overly tight pelvic floor muscles, and Kegels can exacerbate the issue. It’s essential to get a proper assessment from a pelvic floor physical therapist to determine if Kegels are right for you. They can guide you on the appropriate exercises and techniques for your specific needs.
- You can go pee too often.
It might sound counterintuitive, but frequent trips to the bathroom- “just in case”- can actually worsen an overactive bladder. By consistently emptying your bladder before it’s truly full, you’re training it to hold less urine. This can lead to increased urgency and frequency. The next time you visit the restroom, count while you urinate. If you can’t reach 10 seconds or higher, you may be going out of habit or just in case – not because of need. A pelvic floor physical therapist can help you retrain your bladder and improve your bladder control.
- Your pelvic floor could be causing other problems.
The pelvic floor is a key player in core stability. When it’s not functioning correctly, it can contribute to pain in other areas of your body including your low back, tailbone and hip. Addressing the pelvic floor dysfunction can often provide relief from these seemingly unrelated symptoms.
Concerned about your pelvic health?
You can take the Cozean screening to see if you may benefit from seeing a pelvic health PT.
Taking the Next Step
If you’re experiencing any pelvic floor symptoms, don’t hesitate to seek professional help. A pelvic floor physical therapist can perform a thorough evaluation and develop a personalized treatment plan to address your specific needs. Remember, you’re not alone, and there’s help available.
Your pelvic floor is a vital part of your overall health and well-being. By understanding how it works and taking proactive steps to care for it, you can enjoy a healthier, more comfortable life.
Body One Physical Therapy has served Indianapolis for over 20 years. We provide private treatment rooms and one-on-one provider care to every patient. From post-operative recovery, to injury, to pelvic health, we want you to get PT with Body One and get better! Visit one of our three convenient North Indy locations: Fishers, North Meridian, Zionsville.
