Pelvic floor muscles uncovered…

2 mins to read

Although not ideal, it’s not unusual for women to have weakened pelvic floor muscles during the latter stages of pregnancy and after childbirth (even after c-sections), causing what’s known as urinary stress incontinence. Often the condition occurs when the pelvic floor, strained by the extra weight of carrying a baby or damaged after childbirth, is put under further pressure. Simple actions like laughing, sneezing, running and jumping can make urine accidently leak out of the bladder and cause mum angst and discomfort.

Womens health

Properly functioning pelvic floor muscles are not only important for individual wellbeing they can also impact sexual pleasure.

Although it is more common in women, anyone can experience pelvic floor problems.

In-fact there are several at-risk categories including:

High-risk:
- Pregnancy
- Postnatal women
- Menopausal and post menopausal women
- Men who have had surgery for prostrate cancer

Increased risk:
- Anyone who regularly lift heavy weights
- Those who suffer constipation
- People who are obese or significantly overweight
- Suffers of chronic back pain or pelvic trauma i.e. a fall

For those at risk or anyone with one or more symptoms it’s important to understand the role of pelvic floors and how to keep them in shape, safely.

Pelvic floors explained

The pelvic floor muscles, form the base of a group of muscles known as “the core,” support the bladder, bowel, uterus and vagina. They are vital to bladder and bowel control and are often described as a layer or muscles running like a hammock from the pubic bone to the base of the spine at the back.

How to keep them in shape

Like any muscle group, keeping the pelvic floors in good working order means giving the muscles due attention and regaining what’s called core strength. But, there are some do’s and don’t. For detailed information about exercising the pelvic floors safely, go here.

The following guide, put together by Michelle Kenway, physiotherapist and author of Inside Out, is a good starting point.

Steer clear of heavy lifting
If you experiencing pelvic floor problems, keep resistance to a minimum until the condition improves and aim to lift weights from waist height rather than ground level where possible.
Use it or loose it
Use your pelvic floors by lifting these muscles prior to and during resistance exercises, and relax fully between sets or repetitions.
Posture is important
Maintaining the normal inward curve in the lower back during every lift/lower/push/pull exercises will promote the protective activity of the abdominal and pelvic floor muscles and discourage the activity of the outer abdominal muscles.
Exhale
Don’t hold your breath or pull your stomach in strongly during your exercise as this increases the downward pressure on the pelvic floors. Exhale with every effort, to reduce straining the pelvic floor.
Sit or lie down
The pelvic floor will be put under less strain if resistance exercises are performed while sitting or lying down.
Keep your feet close together
It’s easier to activate your pelvic floor muscles when your feet are close together.
Strengthen gradually
Don’t overdo it. Start by using light resistance and pay attention to doing the exercise right - to reduce the risk of injury.
Use caution if tired or injured
When fatigued or in pain, your pelvic floor and deep abdominal muscles may not work as effectively making individuals more prone to urinary incontinence symptoms and injury.
Rest
Rest between exercise sets to allow the pelvic floors time to recover.
Avoid aggravation
Listen to your body and modify or steer clear of activities that cause pain or worsen symptoms of pelvic floor conditions.