Top five things a Pelvic Physical Therapist wants you to know
Pelvic floor issues are common, but not normal. Urinary and fecal incontinence, painful sex and pelvic organ prolapse (heaviness or bulging in the pelvis) are commonly seen in women, but that doesn’t mean that they are normal OR that you have to live with them. There is another way. A pelvic physical therapist can assess the pelvic floor which helps to determine the cause of your symptoms. From there, you receive a customized program to help address your specific needs. Pelvic floor issues can weigh on you physically, mentally and emotionally and I want these folks to know that there is help! You don’t have to suffer.
Kegels aren’t always the answer. A kegel, or a pelvic floor muscle contraction, is widely recognized as the most important exercise to prevent pelvic floor issues. However, it’s possible that kegels may not be helpful in your particular situation and in fact be counterproductive for improving your symptoms.
Fifty percent of women don’t know how to do a kegel correctly. It can be challenging to contract and relax a muscle that you cannot see. The most common mistake is contracting other muscles including the buttocks and inner thighs. If you are unsure if you are doing a kegel correctly or are not sure if it is the right exercise for you see a pelvic floor PT to find out.
Posture and breathing affect your pelvic floor function. Making simple changes to posture and breathing habits can change your pelvic floor symptoms or help you to better manage your symptoms. The primary muscle of breathing, your diaphragm, and the pelvic floor move together during breathing. Efficient breathing patterns and postural alignment improves spinal stability and can help improve diastasis recti (separation in the middle of the abdominals) and pelvic floor issues. Everything in the body is connected, so it is important to look at the body as a whole to see what may be contributing to your symptoms.
Pregnancy and Childbirth dramatically alter your body. Well, you probably already knew that one! But did you know that it is recommended to avoid high impact activity like running and cross fit for up to 6-9 months after childbirth? If you are breastfeeding, your body continues to produce hormones which increases joint and pelvic floor laxity and increases your risk for injury and pelvic floor issues. It takes 9 months to grow a baby, and similarly it takes at least 9 months for your body to adjust following birth. If you are like me, you are anxious to return to the activities that you enjoyed prior to pregnancy. The postpartum period is a time to build strength and gradually return to our favorite physical activities. Even if you gave birth years ago, women can continue to experience abdominal splitting (diastasis recti), low back pain, pubic symphysis pain, tailbone pain, and pelvic floor issues. If your body doesn’t “feel quite right” and you are anxious to return to activities that you once enjoyed, know that physical therapy can help!