The pelvic floor is a crucial group of muscles supporting various organs within the pelvic region, including the bladder, uterus, and rectum. The pelvic floor is a complex network of muscles that forms a sling-like structure at the base of the pelvis. It supports the organs above it and controls bladder and bowel functions.
During childbirth or due to aging and excessive strain, the pelvic floor can become weak, leading to various issues. Understanding its role is the first step in maintaining pelvic health. Physical therapy is required when your abdominal or pelvic muscles face issues.
Maintaining a healthy pelvic floor is essential for overall well-being and can prevent issues such as urinary incontinence with pelvic pain and pelvic organ prolapse. In this article, we will explore seven top pelvic floor physio tips that can help individuals achieve and maintain optimal pelvic health.
Develop a Mindful Pelvic Floor Routine:
To help foster better pelvic floor health, it is important to set time aside each day for mindful relaxation of the area. Focusing on breathing and concentrating on where the muscles are located can help you build up strength in this area without extra effort.
Doing Kegel exercises can help to build up the strength of the pelvic floor muscles. These exercises can be done anywhere, at any time, and are a great way to help support your health without making extreme lifestyle changes.
Avoid High Impact Sports:
High impact sports such as running can put extra strain on the pelvic floor muscles which can cause further issues or even injury to the area. Careful consideration should be taken when deciding on your physical activity routine.
Proper hydration is important for overall health, including pelvic floor health. Drinking plenty of water throughout the day can help with issues such as incontinence and will also improve other aspects of your wellbeing.
Eat a Balanced Diet:
Eating a balanced diet is essential for overall health. Monitoring the amount of fiber in your diet can help to ensure that you are getting all the nutrients needed to support pelvic floor muscles.
Supplements and Medication:
Taking certain supplements or medications may be necessary, especially if you have an underlying condition such as diabetes or kidney disease which could affect your pelvic floor health. It is best to consult with your doctor before taking any supplements or medications.
Seek Professional Help:
If you are experiencing pain, incontinence, or other issues related to pelvic floor dysfunction, it is important that you seek help from our professional at Procure Physio. Our specialists can provide personalized advice and treatment plans to help you get back to enjoying life the way you want.
Minimise the negative effects of prolonged sitting on your pelvic floor
- Take regular breaks: If you have a desk job or are sitting for long periods, take breaks every 30 minutes to stand up, stretch, and walk around. This can help relieve pressure on the pelvic floor and improve blood circulation. Pelvic Floor issues are common and can also invite diseases like Erectile Dysfunction. That’s why taking breaks is necessary, or you need to for a surgical procedure.
- Use proper seating: Choose a chair that supports your lower back and encourages good posture. Consider using a cushion or a specialised pelvic support pillow to alleviate pressure on the pelvic floor. Your medical history can help your physiotherapist use different techniques in the initial treatment.
- Practice pelvic tilts: While sitting, perform gentle pelvic tilts to engage and release the pelvic floor muscles. Tilt your pelvis slightly forward and backward to promote mobility and reduce tension in the pelvic area. A pelvic exam or massage therapist can give you an effective treatment option to deal with different medical conditions.
Maintaining optimal pelvic floor health is crucial for overall well-being and preventing pelvic floor disorders. Individuals can improve pelvic floor strength and function by understanding the pelvic floor’s anatomy and function, performing proper pelvic floor exercises (Kegels), maintaining good posture, choosing pelvic floor-friendly exercises, and practicing mindful bladder and bowel habits.
Procure Physio is a one-stop destination where you will get professional assistance and a complete guide to a healthy lifestyle. Our professionals are familiar with different conditions and can provide the best solution.