What is Your Pelvic Floor?

The pelvic floor – it’s a part of our anatomy that often goes unnoticed until it becomes a problem. It isn’t something we necessarily learn about in school and it includes topics that tend to be taboo (poop, pee, and sex). The pelvic floor plays a crucial role in our day to day lives, affecting everything from posture to bodily functions. In this blog post, we’ll delve into what the pelvic floor is, its importance, and how to keep it healthy.

Anatomy of the pelvic floor

The pelvis itself is a ring of bone. On the front is your pubic symphysis and on the back through the sacroiliac joints aka SI joints. The bones are held together with ligaments and cartilage.

Within the pelvis are the pelvic floor muscles, a group of muscles that are at the bottom of the trunk. These muscles create a hammock like structure which helps support your organs including your bladder, uterus, and rectum.

Why Does the Pelvic Floor Matter?

Can you believe the pelvic floor actually has 5 main functions? Many of us think about it being just part of the core, but it is so much more! Here's why it matters:

1. Support: Your pelvic floor provides essential support to your pelvic organs, helping to keep them in their proper place. Without this support, you could experience pelvic organ prolapse, a condition where one or more organs descend into the vaginal canal, causing discomfort and dysfunction.

2. Continence: Ever heard of bladder leaks or urinary urgency? Your pelvic floor muscles are instrumental in controlling bowel and bladder function. They help to maintain continence by contracting to close off the urethra, vagina, and rectum, preventing any untimely accidents.

3. Sexual Function: Yes, you read that right – your pelvic floor even plays a role in your sex life! These muscles contribute to sexual arousal, sensation, and orgasm, enhancing your overall experience between the sheets.

4. Core Stability: Think of your pelvic floor as the foundation of your core. Strong pelvic floor muscles provide stability to your spine and pelvis, reducing the risk of back pain and injury. Good posture starts from the ground up!

5. Sump Pump: In addition, these muscles assist with the lymphatic and cardiovascular system to move waste and swelling out of the lower extremity

Common Pelvic Floor Issues

Now, let's address the elephant in the room – pelvic floor problems. From urinary incontinence to pelvic pain, these issues can significantly impact your quality of life. Here are some common pelvic floor woes:

• Urinary incontinence (leaking urine)

• Pelvic organ prolapse

• Pelvic pain or discomfort

• Pain during intercourse

• Constipation or difficulty emptying the bowels

If you're experiencing any of these symptoms, don't panic! Help is at hand.

Supporting Your Pelvic Floor

So, how can you keep your pelvic floor happy and healthy? Here are a few tips:

1. Pelvic Floor Exercises: No, I’m not going to say “just do Kegels”. In fact I’m not a huge fan of them. Instead deep diaphragmatic breathing can help you range your pelvic floor, improving the range of motion, and therefore ability for them to respond to load.

2. Avoid Static Positioning: Our bodies are not designed to stay in one place. Many of us sit all day at a computer and what are you sitting on? That’s right! Your pelvic floor. Try to move throughout your day which will help bring blood flow to the area.

3. Stay Hydrated and Eat a Balanced Diet: Drinking enough water and eating a diet rich in fiber can help prevent constipation, which can strain your pelvic floor muscles. When possible look towards whole foods, eat plenty of protein, and incorporate anti-oxidant foods.

4. Seek Professional Help: If you suspect that you are experiencing pelvic floor issues, don't hesitate to seek help from a pelvic floor physical therapists. Pelvic floor therapists are specialized in assessing and treating pelvic floor problems and providing personalized treatment plans to help reach your goals.

Remember, your pelvic floor is a crucial part of your overall health, and taking care of it is essential for your overall health and well-being. So, show it some love, and it'll thank you in return!