Strong Foundations: Everything You Need to Know About Your Pelvic Floor Health

When was the last time you thought about your pelvic floor? If your answer is “never,” then you’re not alone. Maybe you don’t even know what your pelvic floor is! Despite being one of the body’s most important muscle groups, the pelvic floor often gets forgotten. Think of it as a hammock of muscles and connective tissue at the base of your pelvis, supporting surrounding joints like your hips and lower back and holding up some pretty vital organs like your bladder, bowel, and reproductive organs. Yet, far too many people neglect its care, assuming pelvic floor health is only relevant to women around pregnancy and childbirth. 

Pelvic floor health is vital for everyone, regardless of gender, age, or lifestyle.¹ From the physical strain of pregnancy and menopause to the postural demands of heavy weight lifting and prolonged sitting, our pelvic floor endures more than we realize all day long. Neglecting it can lead to issues like leakage, pelvic pain, constipation, low back injuries, and even sexual dysfunction.² The good news? You can do a lot to strengthen and care for your pelvic floor from the comfort of your home. Whether you’re curious, trying to be proactive, or addressing a specific concern, this article will provide you with actionable tips to keep your pelvic floor resilient and as strong as your morning cup of coffee. 

What Is the Pelvic Floor?

The pelvic floor might not get as much attention as your biceps or glute muscles, but it’s every bit as important. At its core, the pelvic floor is a group of muscles, ligaments, and connective tissues at the base of your pelvis, forming a "sling" to support your vital organs and joints. It cradles the bladder and bowel as well as the uterus and prostate in women and men, respectively. Though the basic structure is similar for both sexes, women and men experience other unique functions of their own as well. Here are some of the few crucial functions of our pelvic floor muscles:

1. Supports Pelvic Organs: The pelvic floor muscles are designed like a hammock to support the bladder, bowel, and reproductive organs. This helps prevent pelvic organ prolapse, a condition where these organs may descend and press into the vaginal or rectal walls due to muscle weakness. 
2. Controls Bladder and Bowel Movements: The number 1 (and number 2…) function of your pelvic floor muscles is to control the contraction and relaxation of your bladder and rectum so you can empty yourself of urine and feces. 
3. Facilitates Sexual Function: The pelvic floor is vital for sexual health and function in both men and women. In women, it contributes to increased sensation and arousal during intercourse. For men, these muscles assist with achieving and maintaining erections and play a role in ejaculation. 
4. Contributes to Core Stability: Your pelvic floor plays a major part in stabilizing your spine and hips when exercising or lifting heavy objects. These muscles also help maintain proper posture and reduce strain on the lower back and hips, minimizing the risk of injury during physical activities.³
5. Plays a Role in Childbirth and Recovery: During pregnancy, the pelvic floor supports the growing baby and prepares for childbirth by becoming more elastic. After delivery, these muscles need targeted strengthening to prevent postpartum issues like incontinence or prolapse.⁴

Why Should You Care About Your Pelvic Floor?

Pelvic floor health has gained attention in the health and wellness space as practitioners realize its important role in preventing issues like incontinence, improving sexual function, and enhancing core stability to reduce hip and low back pain. More importantly, it’s becoming a topic of equal concern for both men and women. Let’s dive into the various pelvic floor dysfunctions that can occur for men and women:

For Women

• Urinary incontinence: Involuntary leakage of urine and can manifest in several forms due to overactive or weak pelvic floor muscles. Stress incontinence occurs during activities like coughing, sneezing, or exercising, often due to weakened pelvic floor muscles. Urge incontinence is a sudden, intense urge to urinate followed by leakage, typically caused by an overactive bladder.  
• Pelvic organ prolapse: Prolapse happens when one or more pelvic organs (i.e. bladder, uterus, or rectum) drop from their normal position and press into or through the vaginal or rectal walls. It is more common in women due to childbirth, hormonal changes during menopause, and aging; however, men can experience it, too. Symptoms may include a sensation of heaviness or pressure in the pelvis, difficulty emptying the bladder or bowels, or seeing or feeling a bulge. 
• Sexual pain and discomfort: In women, tight or overactive pelvic floor muscles can cause painful muscle spasms or pain during intercourse, while weakness can lead to reduced sensation and difficulty achieving orgasm.
• Changes with age: Menopause brings hormonal changes, particularly a decline in estrogen. This can lead to muscle elasticity and strength loss, increasing the risk of pelvic floor dysfunction and other conditions. Proactively addressing pelvic floor health early on is essential to maintaining long-term well-being for women.

For Men

• Urinary leakage: Similar to women, weak pelvic floor muscles can lead to urinary leakage during activities like coughing, sneezing, or exercising. This is especially common after surgical procedures like a prostatectomy (removal of the prostate).⁵ 
• Erectile dysfunction: The pelvic floor muscles play a key role in achieving and maintaining erections by supporting blood flow to the penis. Weak or dysfunctional muscles can contribute to difficulties during intercourse, impacting confidence, relationships, and quality of life.⁶
• Pelvic pain: Tight or overactive pelvic floor muscles can cause chronic pelvic pain, often described as an ache in the lower abdomen, groin strains, or pain near the rectum.
• Hernias: A hernia occurs when part of an organ, such as the intestine, protrudes through a weak spot in the pelvic floor or abdominal wall. Hernias can develop from chronic straining (due to constipation or heavy lifting), obesity, or aging, all of which weaken the pelvic floor muscles.⁷

When to See a Pelvic Floor Specialist

Knowing when to see a pelvic floor specialist can make a significant difference in managing and improving pelvic floor health: physiotherapists and other medical professionals trained in pelvic health focus on diagnosing and treating pelvic floor dysfunction. Treatment involves tailored exercises to strengthen or relax the pelvic floor, biofeedback to improve muscle awareness, or manual therapy to release tension. Schedule with a pelvic health specialist if you are experiencing any of these specific symptoms: 

• Frequent urinary leakage or difficulty controlling your bladder during activities like coughing, sneezing, or exercising.
• A persistent feeling of heaviness, pressure, or a bulge in the pelvic area.
• Difficulty starting, stopping, or fully emptying your bladder or bowels.
• Chronic pelvic pain or discomfort in the lower back, lower abdomen, groin, or rectal area.
• Pain during intercourse (for women) or pain during ejaculation (for men).
• Frequent urgency to urinate, even if the bladder isn’t full, especially if occurring at night. 
• Constipation or chronic straining during bowel movements.
• Postpartum recovery issues, such as ongoing incontinence, pain, or weakness.

8 Easy Exercises for Pelvic Floor Strength and Relaxation

When it comes to pelvic floor health, many people immediately think of Kegels—and while they are a good tool, most individuals need more. In fact, overworking your pelvic floor with too many Kegels can sometimes do more harm than good, especially if the muscles are already tight or overactive.⁸ To gain awareness, start with gentle kegels, but make sure to include a holistic approach to building strength, improving coordination, and finding relaxation. Try the exercises below to build a more resilient, healthy pelvic floor. Repeat each exercise for 2-3 rounds of 10-15 repetitions.

Strength Exercises for the Pelvic Floor

1. Kegels: Sit or lie down in a comfortable position. Identify your pelvic floor muscles by stopping the flow of urine midstream, which involves lifting them inward and upward. Hold for 3-5 seconds, then release for an equal amount of time. 
2. Heel Slides: Lie on your back with your knees bent and feet flat on the floor. Engage your pelvic floor, then slowly slide one heel away from your body, keeping it in contact with the ground. Slide it back to the starting position and switch sides. 
3. Bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips toward the ceiling, squeeze your pelvic floor muscles and glutes upward. Hold the position for a few seconds at the top, then slowly lower back down. 
4. Squats: Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward. Lower yourself into a deep squat, keeping your chest lifted and knees aligned with your toes. As you return to standing, engage and lift the pelvic floor muscles inward and upward as if trying to zip up your pants. 

Relaxation Techniques for the Pelvic Floor

1. Diaphragmatic Breathing: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Breathe deeply through your nose, allowing your rib cage to expand outward. Focus on relaxing your pelvic floor as you inhale and imagine your “sits bones” spreading apart. Exhale slowly through your mouth, allowing your belly to fall. 
2. Child’s Pose: Start on your hands and knees, then sit back on your heels with your arms extended forward. Let your forehead rest on the floor or a cushion. Take slow, deep breaths, focusing on relaxing your pelvic floor again by spreading your “sits bones” apart. Hold the position for 1-2 minutes.
3. Happy Baby Pose: Lie on your back and bring your knees toward your chest with your feet in the air. Grab the outer edges of your feet with your hands, allowing your knees to open wide. Gently rock side to side, breathing deeply and consciously relaxing your pelvic floor. Hold the position for 1-2 minutes.
4. Supine Butterfly Stretch: Lie on your back with the soles of your feet together and knees gently falling outward, forming a diamond shape with your legs. Place your hands on your belly and breathe deeply, focusing on releasing tension in your pelvic floor with each exhale. Hold for 1-2 minutes.

Key Takeaways for Optimal Pelvic Floor Health

Pelvic floor health is more important than we realize for overall well-being, supporting core stability, bladder and bowel control, and sexual function for both men and women. Maintaining a healthy pelvic floor is a lifelong practice that evolves with different life stages and needs. By incorporating simple strengthening and relaxation exercises into your daily routine, you can take proactive steps to support your pelvic floor health and prevent chronic conditions later in life. Remember, you’re not alone— don’t hesitate to seek guidance from a pelvic floor specialist who can provide tailored advice, exercises, and resources and support you along the way. 

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