Do This Not That If You Want a Healthy Pelvic Floor

Pelvic floor dysfunction affects about 25% of American women at some point during their lives. A common cause of incontinence symptoms, pelvic floor dysfunction occurs when the pelvic floor muscles weaken so much that they’re no longer able to properly support the bladder and other organs.

Rafael J. Perez, MD, FACOG, is a leading provider of pelvic floor repair procedures for patients at Center for Urogynecology and Advanced Laparoscopic Surgery. He uses the state-of-the-art da Vinci® surgical system to restore normal pelvic floor function. 

In this post, learn why pelvic floor problems happen and what steps you can take to avoid damage and keep your pelvic floor healthy.

Understanding your pelvic floor

The pelvic floor is like a natural sling or cradle composed of muscles and ligaments that extend from the pubic bone in the front to the tailbone at the base of your spine in the back. 

These muscles and ligaments support your pelvic organs, including your bladder, bowel, uterus, vagina, rectum, and anus. In addition to supporting these organs and holding them in place, the pelvic floor also helps you perform functions like urinating, moving your bowels, and giving birth. 

Like any other group of muscles, your pelvic floor can contract and relax. You can also contract and relax these muscles voluntarily. When you hold back urine, you’re contracting your pelvic floor muscles.

Over time, the pelvic floor can weaken from injury, weight fluctuations, hormonal changes, giving birth, or chronic straining during bowel movements. Heavy lifting and age-related tissue changes can also lead to a weak pelvic floor.

Keeping your pelvic floor healthy: Do this, not that

Because your pelvic floor area is essentially hidden, it’s easy to forget about it. But these muscles need toning and strengthening, especially as you get older. 

That's because a weak pelvic floor can lead to urinary or bowel incontinence or pelvic organ prolapse, an uncomfortable condition that happens when weak pelvic floor muscles allow a pelvic organ to descend or bulge into your vagina. 

While we offer treatments to restore and repair a damaged pelvic floor, there are some things you can do to maintain pelvic floor health, too.

What to do

Keeping your pelvic floor healthy isn’t complicated. In fact, just a little time and effort can yield big results. Here's what to do.

Practice Kegels

Like other muscles, pelvic floor muscles benefit from regular exercise, which means learning how to do Kegel exercises. In essence, Kegel exercises involve tightening and relaxing the muscles repeatedly. You can learn the proper technique here.

Maintain a healthy weight

Extra pounds put added pressure on your pelvic floor muscles. Maintaining a healthy weight avoids added strain that can lead to pelvic floor weakening.

Drink plenty of fluids

Straining during bowel movements can cause weak, lax pelvic floor muscles. Drinking plenty of water or other non-caffeinated beverages helps keep your stool soft and your bowels regular.

Eat a diet with plenty of fiber

Eating foods full in fiber also helps regulate your bowels. Whole grains and fresh fruits and vegetables are excellent sources of fiber, and so are beans.

Walk every day

Regular walking strengthens your core muscles, decreasing strain on your pelvic floor. Plus, it helps you maintain your weight and supports regular bowel activity.

What not to do

Knowing what activities can lead to pelvic floor weakening is important, too. Here’s what to avoid.

Smoking

If you smoke, quit. Smoking interferes with healthy circulation, which in turn can weaken your pelvic floor muscles.

Spending a lot of time on the toilet

If you routinely use toilet time to read or go online, kick that habit. Spending time hunched over on the toilet means more downward pressure on your pelvic floor, eventually leading to weakened muscles and ligaments.

Straining during bowel movements

Straining increases pressure on your pelvic floor, and over time, it can also lead to weak muscles. Eating more fiber and drinking more fluids can help reduce constipation and straining.

Heavy lifting

Heavy lifting puts a lot of strain on your pelvic muscles, especially if you don’t lift using proper technique. If you need to lift something heavy, get some help.

Prolonged sitting

Sitting for long periods of time compresses the pelvic floor muscles, restricting healthy blood flow. If you spend a lot of time sitting at work, take regular breaks to stand up and walk around.

Don’t ignore your pelvic floor

Caring for your pelvic floor isn’t complicated, but it does take some time and effort to develop healthy habits. Start taking care of your pelvic floor today.

If you have symptoms like incontinence or prolapse, call 305-240-6047 to request an appointment with Dr. Perez and our team at the Center for Urogynecology and Advanced Laparoscopic Surgery in South Miami, Florida, today.