Pelvic Floor Weakness

Pelvic floor weakness is a condition where the muscles that support the pelvic organs (bladder, uterus, and rectum) are not functioning properly. This can occur due to a variety of factors such as aging, pregnancy and childbirth, surgery, chronic constipation, or obesity.

The symptoms of pelvic floor weakness can include urinary incontinence (leaking urine when coughing, sneezing, or laughing), fecal incontinence, difficulty with bowel movements, and pain during sex. Women may also experience a sensation of heaviness or pressure in the pelvic area.

To address pelvic floor weakness, healthcare professionals such as physiotherapists, chiropractors, and osteopaths may work with patients to develop a personalized treatment plan. Treatment may involve exercises to strengthen the pelvic floor muscles, lifestyle changes such as weight loss or changes in diet, and sometimes medication or surgery.

Here are five exercises that may be helpful for strengthening the pelvic floor muscles:

1. Kegels: Kegel exercises involve contracting and relaxing the muscles that control urination. To perform a Kegel, squeeze the muscles as if trying to stop the flow of urine, hold for a few seconds, and then release. Repeat 10-15 times, several times a day.
2. Bridge pose: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, keeping your shoulders and feet on the ground, and hold for a few seconds before lowering back down. This exercise targets the glutes, hips, and pelvic floor muscles.
3. Squats: Stand with your feet hip-width apart and slowly lower yourself into a seated position, as if sitting in a chair. Hold for a few seconds before standing back up. This exercise targets the lower body, including the pelvic floor muscles.
4. Pelvic tilt: Lie on your back with your knees bent and your feet flat on the ground. Tighten your abdominal muscles and flatten your back against the floor. Hold for a few seconds before releasing. This exercise targets the abdominal and pelvic floor muscles.
5. Deep breathing: Lie on your back with your knees bent and your hands on your belly. Take a deep breath in, allowing your belly to rise, and then exhale slowly, allowing your belly to fall. This exercise can help to promote relaxation and reduce tension in the pelvic floor muscles.

It’s important to consult with a healthcare professional to ensure that the exercises are safe and appropriate for your individual needs. In some cases, an individualized plan of care with a physiotherapist or other healthcare professional can help to identify the best exercises for your specific pelvic floor weakness symptoms.