Pelvic Floor 101
When it comes to our bodies, there's a lot going on beneath the surface, including a crucial but often overlooked part known as the pelvic floor. This network of muscles and tissues, nestled at the base of the pelvis, plays a vital role in supporting our organs and controlling bodily functions. Let's break it down in simpler terms, exploring what your pelvic floor does and how it works.
What Exactly is Your Pelvic Floor?
Think of your pelvic floor as a hammock or sling of muscles stretching across the bottom of your pelvis. It's like a supportive foundation for your bladder, intestines, and, for women, the uterus. These muscles and tissues work together to keep everything in place and functioning properly.
Understanding the Functions of Your Pelvic Floor
Your pelvic floor is a multitasker, performing several essential functions:
1. Supporting Your Organs: Just like a hammock holds up a person, your pelvic floor supports your pelvic organs, preventing them from sagging down and causing issues like prolapse.
2. Controlling Bathroom Habits: Your pelvic floor muscles help you hold in pee and poop until you're ready to go to the bathroom. They relax to let things out and tighten up to keep things in when you don't want to go.
3. Enhancing Sexual Function: Yes, your pelvic floor even plays a role in sexual function. Strong pelvic floor muscles can improve sensation and pleasure during intimacy for both men and women.
4. Pregnancy and Postpartum Recovery: Your pelvic floor helps to support the ever-changing body during pregnancy, has to relax during delivery, and is key to postpartum recovery.
How Your Pelvic Floor Works
Your pelvic floor is like a team of muscles and nerves working together to keep things running smoothly:
1. Muscle Power: Your pelvic floor muscles are strong but flexible. They can tighten up to stop leaks or relax to allow for comfortable bathroom trips or intimacy.
2. Nerve Signals: Your brain sends signals to your pelvic floor muscles, telling them when it's time to tighten up or relax. It's like a well-coordinated dance between your brain and muscles.
3. Timing is Everything: Knowing when to tighten and relax is crucial. Your pelvic floor muscles need to work together at the right times to control bathroom habits and support your organs.
Common Pelvic Floor Issues
Sometimes, things don't go as smoothly as planned, leading to pelvic floor problems:
1. Leaks: Weak pelvic floor muscles can lead to urinary incontinence, causing leaks when you laugh, cough, or exercise.
2. Urgency: Scar tissue, limited flexibility, or bladder irritants to contribute to strong urinary urgency or even leakage on the way to the bathroom.
3. Bowel issues: Weakness or incoordination of pelvic floor muscles can lead to bowel leakage, constipation, or pain when pooping.
4. Pressure or Prolapse: Women may experience feelings of pressure or bulging in the vagina due to weakened pelvic floor muscles, especially after childbirth.
5. Pain: Pain is never a normal thing in the pelvic floor. If you ever experience painful intimacy, tailbone pain, genital pain, or any other pelvic pain, that is a sign of pelvic floor dysfunction.
Pelvic Floor Therapy Can Help
When issues arise with the pelvic floor (see above), there are medical professionals, such as pelvic floor physical (or occupational) therapists, who specialize in this part of the body. They are trained in completing full-body assessments to figure out the why behind your symptoms. Treatments can consist of the following:
1. Exercises: To strengthen weak muscles (MAY include kegels), to stretch and relax tight muscles, to improve coordination of muscles, and/or mobilize various nerves.
2. Education: To improve overall knowledge of pelvic floor anatomy, normal vs not normal, behavioral modifications, pain science, etc.
3. Manual therapy: To release tension and improve tissue mobility (both externally and internally) to the pelvic floor and surrounding tissues.
4. Modalities: Should be used to supplement therapy including dry needling, myofascial cupping, instrument assisted soft tissue mobilization, etc. Some therapists may use biofeedback to improve coordination, but this should supplement therapy and not be the only thing you do.
Conclusion: Embracing Pelvic Floor Awareness
Your pelvic floor may not be something you think about every day, but it plays a crucial role in your overall well-being. By understanding its functions, recognizing common issues, and taking steps to maintain its health, you can ensure that your pelvic floor continues to support you in living a comfortable and active life. As always, if you are struggling with any pelvic floor issues, seek the guidance of a pelvic floor therapist for a personalized assessment.
