Understanding your pelvic floor and how to keep it healthy

The pelvic floor muscles (which sit at the base of the pelvis) are one of the most remarkable muscles in the body.  Whether you're expecting, have recently given birth, or are simply mindful of your pelvic health, the value of exercises and techniques that promote strength and flexibility of this muscle group has huge benefits. 

They are one of two horizontal muscle groups (the other being the diaphragm). In women, they need to be able to support the organs of the pelvis that is the bladder, uterus and bowel (rectum) during normal activities.  They need to relax for you to urinate (pee), empty your bowel (poo) and be flexible to allow the uterus to expand enormously during pregnancy, yet still be able to function. 

The pelvic floor muscles play a vital role during the actual birth process.  They need to extend enormously to help with babies’ head twisting and turning as it makes its way through the birth canal, and once it is all over, to go back to normal.  Yet remarkably, most times, it does exactly that! 

For many women, pregnancy is the first time they learn about their pelvic floor muscles. This is actually a great time to become aware because we're more open to learning about our bodies during this period. Plus, there’s strong evidence showing that doing effective pelvic floor exercises during pregnancy can help prevent issues later on.

Common signs of a weak pelvic floor:

• Accidental urine leakage (incontinence)
• Pelvic organ prolapse (feeling a bulge in the vagina, especially after standing for long periods)
• Pain during sex (often related to poor pelvic floor function)

Tips for a healthy pelvic floor:

• Manage your weight and stay active
• Quit smoking
• Avoid constipation and straining on the toilet
• Be mindful of heavy lifting, especially if you lift weights or do high-impact sports, as this can increase the risk of pelvic organ prolapse.

The most important tip:

• Practice effective pelvic floor exercises to keep these muscles strong and functional.

If you're not sure how to find your pelvic floor muscles or if you have any of the symptoms mentioned, a pelvic floor physiotherapist can help. They’re trained to assess these muscles and provide personalised exercises to improve your pelvic floor health.

For more information and resources, consider reaching out to a healthcare professional at Tend, or check out JUNOFEM, our valued partner.

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