Article by Intimate Rose
To get relief from or prevent pelvic floor pain, you first need to identify the symptoms
Key Points:
- Women are most at risk of seriously damaging their pelvic floor
- Identifying symptoms is an important first step in seeking professional advice to address them
- This expert reveals what to look for and how to remedy the most common pelvic floor pain issues
Pelvic floor dysfunction is on the rise as estimates show that by 2030, over 4 million more Americans will be affected. If accurate, this is a staggering increase that needs our immediate attention.
Healthy pelvic floor function is an often overlooked area of our body that plays an enormous role in our daily lives, controlling bladder and bowel function, supporting our organs, and even influencing our sexual health.
Dr. Amanda Olson, President and Chief Clinical Officer at Intimate Rose, warns, “While pelvic floor discomfort is common in both men and women, women are more susceptible. What’s more frustrating is that this issue can be avoided if identified early.”
So, what exactly can affect our pelvic floor? Dr. Olson lists five things you should be on the lookout for. Read on to learn how to keep your pelvic floor strong and healthy.
1. Pregnancy
The pelvic floor muscles are put under stress during pregnancy due to the growing baby’s weight and hormonal changes that cause ligaments to relax. As a result, pregnant women can experience symptoms such as incontinence, pelvic pain, and decreased sexual sensation.
“One effective way to reduce the risk of pelvic floor weakness during and after pregnancy is to perform kegel and pelvic floor exercises. These exercises target the specific muscles that make up the pelvic floor, helping to strengthen and tone them,” adds Dr. Olson. “When done correctly and consistently, these exercises can improve muscle strength, and control, and only require 10-15 minutes every other day or so.”
2. Aging
Lifestyle factors such as age, obesity, and chronic coughing accumulate in later years, and all can contribute to stress in the pelvic floor muscles. Excess weight puts added pressure on the pelvic floor, and chronic coughing can cause repeated stress and strain on the muscles, leading to damage over time.
“To reduce the risk of urinary incontinence, engage in pelvic floor exercises,” recommends Dr. Olson. If you experience urinary incontinence, or a sense of pressure in the pelvis, be sure to ask your doctor for a referral to a pelvic health physical therapist or pelvic health occupational therapist.
3. Overusing Pelvic Muscles When Going to the Bathroom
When we have to go to the toilet, our body sends signals to the pelvic floor muscles to relax, allowing the bladder and rectum to empty. However, some people exert unnecessary pressure on the pelvic muscles, straining and overusing them.
Dr. Olson recommends adopting healthy toilet habits to reduce the risk of weakening the pelvic floor muscles. “One tip to decrease the pressure on the pelvic muscles is to use a stool to elevate your feet while sitting on the toilet. This position, where your knees are elevated to just above hip level, helps release any tension on the pelvic muscles and reduces the effort required for a bowel movement.”
4. Heavy Lifting
Lifting using poor mechanics, including excessively bearing down while performing the lift, is one way that heavy lifting can negatively affect the pelvic floor. This strain can lead to increase in intra-abdominal pressure during the activity. Over time, and with chronic poor lifting mechanics, this pressure strains the pelvic floor muscles, causing them to become overstretched.
Certain jobs, such as those in the construction or healthcare industries, often require heavy lifting as part of the regular tasks. However, when done correctly, heavy lifting can improve pelvic floor strength and function. It’s all about finding the right balance.
Dr. Olson says, “To reduce the risk of pelvic floor strain while lifting heavy objects, use proper lifting techniques. This includes bending your knees and engaging the core and pelvic floor muscles before lifting, and using your legs to do most of the work. Avoid holding your breath during the lift, as this can create even more pressure on the pelvic floor.”
5. Consuming Caffeine
Caffeine can increase the frequency and urgency of urination. Caffeine is a diuretic which stimulates the kidneys to produce more urine. “Be mindful of your caffeine intake ” states Dr. Olson. “The recommended daily caffeine limit for adults is around 400 mg, equivalent to about four cups of coffee. Keep track of your caffeine consumption and limit it to below this recommended amount.”
Try swapping out caffeinated drinks for alternatives, such as herbal teas, decaffeinated coffee, or even caffeine-free energy drinks.
Dr. Amanda Olson, President and Chief Clinical Officer at Intimate Rose Comments:
“As we age, our bodies undergo various changes and challenges, one of which is the weakening of the pelvic floor. The prevalence of this among women is growing, and it’s estimated that about 1 in 3 women will experience it in their lifetime. Women, and everyone for that matter, should take proactive measures to protect and strengthen their pelvic floor muscles from the age of 18.
“To reduce the risk, practice good posture, maintain a healthy weight, and engage in pelvic floor strengthening exercises such as Kegels. Women can improve their overall health and well-being by maintaining a healthy lifestyle, practicing pelvic floor exercises, and seeking medical help when needed.”
About Intimate Rose
Intimate Rose specializes in women’s health products designed to enhance comfort, wellness, and quality of life. Their carefully crafted line includes products like pelvic wands, kegel weights, and dilators, which are developed with input from medical professionals to provide effective solutions for issues like pelvic pain, incontinence, and postpartum recovery. With a commitment to quality and discreet customer care, Intimate Rose empowers women to address intimate health needs confidently and comfortably. Trusted by both consumers and health professionals, they prioritize safety, usability, and results.
References
https://hermanwallace.com/images/docs/HW_Female_Pelvic_Floor_Dysfunction_White_Paper.pdf page 12