Pelvic floor dysfunction is a widespread issue that is often neglected, yet it can greatly affect a woman's quality of life. Recognizing the symptoms is essential for prompt detection and effective treatment.
Many women do not realize that a hypertonic (overly strong) pelvic floor can be just as problematic as a weak one, with many symptoms being similar.
This explains why Kegels may not always be beneficial and could even exacerbate the issue. If the pelvic floor needs to learn how to relax, Kegels could be counterproductive.
Additionally, there might be a lack of coordination among the three layers of pelvic floor muscles, leading to a need for retraining to restore proper function.
Let's explore the key symptoms and insights on how to recognize and address them.
Symptoms of Pelvic Floor Dysfunction
**Urinary Incontinence** One of the most common symptoms is urinary incontinence, which can manifest as a sudden urge to urinate, difficulty holding in urine, and leakage during physical activities and with sneezing, coughing or laughing.
**Pelvic & Abdominal Pain** Women with pelvic floor dysfunction may experience chronic pelvic pain that is often described as a dull ache or pressure in the pelvic or abdominal region. This pain can be aggravated by sitting for prolonged periods or engaging in strenuous activities.
**Low Back, Hip & Leg Pain** Pelvic floor dysfunction can often be related to lower back and hip pain due to the interconnectedness of the pelvic floor muscles with the muscles and ligaments that support the lower back and hips. If there is an impingement of the Pudendal nerve in the pelvic floor, pain can radiate all the way down the legs to the ankle or even toes.
**Pain During Intercourse** Pelvic floor dysfunction can also cause pain or discomfort during sexual intercourse, leading to reduced sexual satisfaction and intimacy. This can also interfere with the use of feminine products, and discomfort during routine gynecological care can result in avoidance of getting the care you need.
**Constipation** Difficulty passing stools or experiencing chronic constipation can be another sign of pelvic floor dysfunction, as tight pelvic floor muscles can interfere with bowel movements. Alternatively, dysfunction can lead to bowel incontinence.
**Pelvic Organ Prolapse** In severe cases, pelvic floor dysfunction can lead to pelvic organ prolapse, where pelvic organs such as the bladder, uterus, or rectum descend into the vaginal canal due to strained pelvic floor muscles.
Risk Factors of Pelvic Floor Dysfunction
**Poor Posture**: Maintaining poor posture, such as slouching or sitting for prolonged periods, can put unnecessary pressure and strain on the pelvic floor muscles. This can lead to tension and discomfort over time, as well as negatively affect breath control and deep core strength.
**Improper breath control ** Incorrect breathing patterns can cause the pelvic floor muscles to become tense or tight, leading to discomfort and conditions like pelvic pain, urinary incontinence, and overactive bladder symptoms. Breathing is closely linked with core support, including the pelvic floor. If breathing is not coordinated with muscle control, it can impair the function of the pelvic floor.
**Chronic Constipation ** Individuals who struggle with chronic constipation are at a higher risk of developing pelvic floor dysfunction. The straining associated with bowel movements can weaken the pelvic floor muscles. With constipation also being a symptom, this can lead to a vicious cycle.
**High Impact Exercise ** Engaging in high impact exercises, such as running or jumping, without pelvic floor awareness can contribute to pelvic floor dysfunction problems like prolapse and strain, and can increase the chances of leakage. It is essential to incorporate pelvic floor exercise into your routine to support the muscles during these activities and regulate intra-abdominal pressure.
**Heavy Lifting ** This activity can put strain and pressure on the pelvic floor muscles, which may lead to disorders when the lifting is frequent or involves heavy weights. Lifting heavy objects increases the pressure inside the abdominal cavity, which can push down on the pelvic organs and stress the pelvic floor muscles.
**Pregnancy and Childbirth ** Women who have been pregnant or have given birth are more susceptible to pelvic floor dysfunction. The weight of the baby during pregnancy and the strain of childbirth can weaken the pelvic floor muscles, leading to pain and incontinence.
**Stress and Anxiety ** Chronic stress and anxiety can manifest physically in the body, including the pelvic floor muscles. Tension in the pelvic floor can be a physical response to emotional stress, highlighting the importance of managing stress levels for overall pelvic floor health. Check out this fascinating study showing the effects of stress!
Prevention and Management
**Pelvic Floor-Specific Exercise ** Incorporating exercises that target all 3 layers of pelvic floor muscle into your daily routine can help rebalance and re-coordinate the muscles of the pelvic floor. Belly dance, yoga and Pilates are just some of the modalities we offer at Embodhi to accomplish this!
**Good Posture Habits ** Maintaining good posture throughout the day, whether sitting, standing, or moving can alleviate unnecessary strain on the pelvic floor muscles and strengthen the deep core. Mindful posture awareness contributes to overall pelvic floor health.
**Breath Control Techniques ** Breath control techniques can be quite beneficial for the pelvic floor by ensuring that the pelvic floor muscles work in harmony with the diaphragm, improving muscle coordination and function. Deep breathing allows the pelvic floor to relax and contract appropriately. Controlled breathing helps to regulate intra-abdominal pressure, which is crucial for maintaining pelvic floor health and preventing issues like prolapse or incontinence. Breathing exercises can also reduce stress, which may indirectly benefit the pelvic floor by reducing muscle tension and spasms.
**Stress Management ** Implementing stress management techniques, such as mindfulness practices and Somatic, Yin and Restorative yogas can help reduce tension in the pelvic floor muscles. Addressing the underlying emotional factors contributing to pelvic floor tension is essential for long-term management.
Understanding the symptoms and risk factors associated with pelvic floor dysfunction is the first step towards prevention and management. The next step is to address the causes by incorporating low-impact pelvic floor-centric exercise, maintaining good posture habits and implementing stress management techniques, all essential practices for promoting healthy pelvic floor function. Prioritizing your pelvic floor health leads to improved overall well-being and quality of life!
Embodhi Feminine Wellness movement sessions will help with all of this!
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