The pelvic floor muscles are difficult to comprehend simply because we can’t see them.
But they play a very important role and if your pelvic floor is weak, your body might not function the way that it should.
For this reason, we have gathered all the information you need to ensure a strong and healthy pelvic floor.
PS: It’s not that hard to achieve at all.
What is a pelvic floor?
A pelvic floor is a set of muscles that are situated in – yes, you’ve guessed it – your pelvis.
The pelvic floor acts as a hammock-like arrangement holding your bladder, urethra, vagina, rectum, and other organs.
The importance of a strong pelvic floor: The 3 P’s
According to Dr. Fenwa Milhouse, a urologist and specialist in female pelvic medicine and reconstructive surgery, the pelvic floor is important for three things: peeing, pooping, and experiencing pleasure.
Dr. Millhouse says that the most important thing to keep in mind is the coordination of the pelvic floor.
Coordination is more important than strength
“A strong pelvic floor that can fully contract is necessary to prevent incontinence, but these muscles also need to be able to relax at the appropriate time to allow you to urinate, defecate, and have pain-free penetrative sex,” says Dr. Millhouse.
What causes a weak pelvic floor?
As a rule of thumb, placing pressure on your pelvic floor might cause harm in the long run.
For example, if you are constantly straining while pooping, that is a sign of constipation. In that case, treat the root of the problem.
Here are 6 common causes of a weak pelvic floor.
Ageing
As with most health conditions aging is a factor.
As we become older, particularly during menopause, it is natural for the pelvic floor to weaken and thus become uncoordinated.
Weight gain and pregnancy
Pregnancy and weight gain put pressure on the pelvic floor, as the extra weight or the weight of the baby may cause the pelvic floor to become weaker.
In pregnancy, the connection to pelvic floor disorders (PFDs) is an active topic for research.
In some studies, it was found that the risk of an uncoordinated pelvic floor was linked to the number of children a woman has had and how she had delivered them.
The risk was found to be greater if forceps (surgical scissors) or a vacuum device were used during delivery.
Chronic coughing
Constant coughing, which in many cases could be the result of smoking, places increased pressure on the pelvic floor, causing it to get weaker over time.
Genes
Our genes can influence the strength of our bones, muscles, and connective tissues.
People who suffer from ligament and connective tissue disorders, like Ehlers-Danlos syndrome, are at higher risk for pelvic floor weakness.
Surgery
Women who have previously had a hysterectomy or prior surgery to correct prolapse are generally associated with higher risks of PFDs.
Race
Certain racial groups of women are at higher risk for forms of PFDs, such as white or Latina women.
3 signs of a weak pelvic floor
- Trouble controlling your bladder or bowels – this could cause you to leak urine or stool when you cough, laugh, or sneeze. Dr. Millhouse makes mention of how society has normalized this in the case of mothers who have given birth, but she insists that this is not, in fact, normal.
- Painful sex – you might find yourself having trouble having an orgasm when having penetrative intercourse, due to pain.
- Weak ejaculation – pelvic floor weakness affects men too. In people with penises, pelvic floor weakness may look like weak ejaculatory force.
How to strengthen your pelvic floor
Kegel exercises are important. But we already knew this.
Here is a video by Healthline to help you do kegel exercises.
Start with the slow kegel to help you strengthen your pelvic floor:
Pull up your pelvic floor for up to 10 seconds, then fully relax your pelvic floor for 5 seconds and repeat this 10 times.
All you need is 15 seconds to get onto the road to recovery.
Compiled by Marian Volkwyn
Also see: Follow these after-sex rules to keep your vagina healthy
