Pelvic floor dysfunction (PFD) is a common yet often misunderstood condition that can significantly impact your quality of life. It refers to a range of issues that arise when the muscles of the pelvic floor are weakened, overactive, or otherwise not functioning properly. Understanding the causes, recognizing the symptoms, and exploring pelvic floor therapy through movement can empower you to take control of your health and improve your overall well-being.
What Is Pelvic Floor Dysfunction?
The pelvic floor is a group of muscles and tissues that span the bottom of your pelvis, supporting your bladder, rectum, and, in women, the uterus. These muscles are important in maintaining continence, supporting pelvic organs, and facilitating childbirth. When these muscles become dysfunctional, it can lead to a variety of problems collectively known as pelvic floor dysfunction.
Pelvic floor dysfunction can manifest as either hypertonic (overactive) or hypotonic (underactive) muscles. Hypertonic pelvic floor muscles are excessively tight and can cause pain and difficulty in relaxing, while hypotonic muscles are too weak to provide adequate support and control. Both conditions can lead to a range of symptoms and complications that make daily life a burden rather than a pleasure.
What Causes This Problem?
One primary cause is childbirth, which can put a huge strain on the pelvic floor muscles. Vaginal deliveries, particularly those involving forceps or vacuum extraction, can stretch and weaken these muscles. Additionally, pregnancy itself places increased pressure on the pelvic floor and can contribute to the issue.
Simple aging is another factor that can lead to pelvic floor dysfunction. As you age, the muscles and tissues in your pelvic region naturally lose strength and elasticity, making you more susceptible to dysfunction. Hormonal changes, particularly those experienced by women during menopause, can also affect the pelvic floor and lead to incontinence and prolapse. Pelvic surgeries, including hysterectomies and prostatectomies, can damage the nerves and muscles in the pelvic region and in some cases lead to dysfunction.
Chronic straining from constipation or heavy lifting can also put excessive pressure on the pelvic floor, causing it to weaken over time. Similarly, being overweight can increase the burden on these muscles. Finally, there are certain medical conditions, such as respiratory disorders that cause chronic coughing, that you would think have nothing to do with your pelvic floor but can still strain the muscles there.
Symptoms of Pelvic Floor Dysfunction
Hypertonic Symptoms
If you have hypertonic pelvic floor muscles, you may experience chronic pelvic pain, discomfort during intercourse, and difficulty in emptying your bladder or bowels. You might also notice a constant feeling of pressure or fullness in the pelvic region.
Hypotonic
On the other hand, hypotonic pelvic floor muscles can lead to urinary incontinence, fecal incontinence, and pelvic organ prolapse. You might find yourself leaking urine when you cough, sneeze, or exercise, and experience a sensation of heaviness or bulging in the vaginal or rectal area.
In some cases, you might experience a combination of hypertonic and hypotonic symptoms, making it even more challenging to manage the condition. If you’re noticing these symptoms, it’s time to visit a professional for pelvic floor therapy.
Movement in Pelvic Floor Therapy
By incorporating specific exercises into your routine, you can strengthen and relax your pelvic floor muscles, improve coordination, and alleviate symptoms. While you will want to visit a professional to get a plan that’s tailored to your needs and unique situation, that plan is likely to include many of the following:
Pelvic Floor Exercises (Kegels)
These exercises involve contracting and relaxing the pelvic floor muscles to improve strength and endurance. To perform Kegels, start by identifying the correct muscles: they are the ones you would use to stop the flow of urine. Once you have located these muscles, contract them for a few seconds, then relax. Gradually increase the duration of the contractions and the number of repetitions as you build strength.
Incorporating Kegel exercises into your daily routine can help you regain control over your bladder and bowel functions, reduce incontinence, and prevent prolapse. It is essential to practice these exercises regularly and correctly to achieve the best results. You can perform Kegels discreetly throughout the day, whether you’re sitting, standing, or lying down.
Relaxation and Stretching Exercises
For those with hypertonic pelvic floor muscles, relaxation and stretching exercises are useful. These exercises help reduce muscle tension and alleviate pain. Deep breathing techniques, such as diaphragmatic breathing, can aid in relaxing the pelvic floor muscles. Focus on taking slow, deep breaths, allowing your abdomen to rise and fall naturally. This technique promotes relaxation and helps release tension in the pelvic region.
Yoga and Pilates are excellent forms of exercise that incorporate stretching and relaxation and thus can benefit the pelvic floor muscles. Poses such as child’s pose, happy baby, and butterfly stretch gently open and relax the pelvic area.
Strengthening the Core and Lower Body
A strong core and lower body provide essential support to the pelvic floor muscles, and incorporating exercises that target these areas can enhance your overall pelvic health. Activities such as walking, swimming, and cycling improve your cardiovascular fitness and promote muscle strength and endurance.
Specific exercises, such as squats, lunges, and bridges, can help strengthen the muscles of the lower body and core. When performing these exercises, focus on maintaining proper form and alignment to avoid unnecessary strain on the pelvic floor. Gradually increase the intensity and resistance as directed by your physical therapist to continue challenging your muscles and promoting strength.
Postural Alignment and Body Mechanics
Poor posture can place unnecessary pressure on the pelvic floor muscles. Pay attention to your posture throughout the day, whether you’re sitting, standing, or lifting objects. Ensure that your spine is aligned, your shoulders are relaxed, and your weight is evenly distributed. Additionally, when lifting heavy objects, use your legs rather than your back to reduce strain on the pelvic floor muscles.
Seeking Professional Help
While incorporating movement and exercise into your routine can significantly improve pelvic floor dysfunction, seeking professional help is still necessary so you get the personalized guidance and effective treatment that will get you back to feeling your best as soon as possible. Pelvic floor therapy should be overseen by specialists trained to assess and treat pelvic floor disorders. We can provide you with a tailored exercise program, manual therapy, and biofeedback techniques to address your specific needs.
A pelvic floor physical therapist will conduct a thorough evaluation to identify the underlying causes of your dysfunction. Then, they will teach you how to perform exercises correctly, monitor your progress, and make necessary adjustments to your treatment plan. Manual therapy techniques, such as myofascial release and trigger point therapy, can also help alleviate muscle tension and pain.
Biofeedback is another valuable tool used in pelvic floor rehabilitation. This technique involves using sensors to monitor muscle activity and provide real-time feedback. It helps you develop awareness and control over your pelvic floor muscles so you can improve your coordination and function.
Pelvic floor dysfunction can be a challenging condition, but understanding its causes, recognizing the symptoms, and exploring treatment options through movement can significantly improve your quality of life.
