Understanding Pelvic Floor Health
Painful intercourse, urinary leaks, constipation, and weak orgasms—these may seem unrelated, but they all hint at potential pelvic floor dysfunction in women. Sara Reardon, a seasoned pelvic floor physical therapist with nearly two decades of experience, emphasizes this issue. She recently published a book titled Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage, which delves into these concerns.
The pelvic floor, described as a network of muscles at the base of the pelvis, plays a crucial role in supporting vital organs like the bladder, bowels, and reproductive structures. According to Reardon, it also collaborates with abdominal muscles to help stabilize the spine. However, many women may not even realize the pelvic floor exists, so if something goes awry, they often don’t know how to assess and seek help for it.
Statistics show that approximately one in three women will face some form of pelvic floor disorder at some point in life, affecting individuals from young adults to postmenopausal women. This insight reveals just how widespread the issue is, even for those who have never given birth.
Fortunately, pelvic floor physical therapy can provide effective solutions. It may include specialized exercises and stretches that can enhance bladder and bowel control, improve sexual experiences, reduce lower back pain, and support postpartum recovery.
During a recent conversation with Life Kit, Reardon shared key insights about pelvic floor health and how individuals can manage pelvic pain. Some surprising points from her book are that orgasms involve the contraction of pelvic floor muscles. If these muscles aren’t functioning well, issues like difficulty reaching orgasm or experiencing pain can occur.
Another critical takeaway? “Pushing out your pee isn’t the healthiest approach,” she says. Instead, women should sit, relax, and allow their bladders to function as intended, which involves calming the pelvic floor muscles.
Additionally, Reardon pointed out that tension in the pelvic floor can lead to complications such as constipation. If pelvic muscles are too tight, they can prevent bowel movements from occurring smoothly, potentially causing discomfort and even hemorrhoids.
Symptoms that may indicate pelvic floor dysfunction include difficulty starting urination, feeling of incomplete bladder emptying, and painful intimacy. On addressing pelvic floor tension, she recommends mindful posture and varied movements throughout the day. For instance, sitting well and cultivating a practice of relaxation can go a long way.
Exercises such as yoga and deep squats can also be incredibly beneficial. There are even devices available for self-care, like therapy wands or vaginal dilators, to promote relaxation in these muscles.
Conversely, weakness in the pelvic floor may manifest as unintended leaks during activities like coughing or sneezing. It could also cause prolapse, where pelvic organs lose their proper support and begin to shift.
Strengthening pelvic floor muscles through regular exercises can make a difference. Techniques include doing Kegel exercises—contractions held for several seconds—which can be done in various positions and even while performing exercises like lunges.
If individuals are experiencing concerning symptoms, it’s essential to see a pelvic floor therapist. Interestingly, such evaluations can typically be accessed without a physician’s referral, although insurance may vary in requirements.
Finding a pelvic floor therapist who is not only knowledgeable but also compassionate is paramount. They should facilitate candid conversations and provide a blend of exercise, manual therapy, and at-home support for effective treatment.
Pelvic floor health is a vital yet often overlooked aspect of women’s well-being, and open discussions surrounding it can lead to improved health outcomes for many.
