Pay Attention to Your Pelvis: 3 Tips to Maintain Your Pelvic Health

 

 

Just like how you look after your blood pressure, glucose levels, and mental health, you should also look after your pelvic health. And not many people know that you can train your pelvic floor muscles to keep them strong and healthy. 

 

The pelvic floor is a group of muscles that support your genital organs, bladder, and bowels. These muscles might not get the same attention and priority that people have for their abs or biceps. But keeping them strong can greatly increase the quality of your life in many ways. 

 

What benefits can you gain from looking after your pelvic health?

 

Improving your pelvic health can help you manage symptoms from medical conditions like vaginismus, sometimes called pelvic floor muscle spasm. Symptoms of pelvic floor muscle spasm include pain around your pelvis that can spread throughout your back, bladder problems, and painful vaginal penetration.

 

But even if you don’t suffer from vaginismus or other health conditions, there are many other benefits. 

 

Good pelvic health allows you to bounce back quickly after childbirth. And because the pelvic muscles also support your bladder, you can also prevent urinary incontinence, which is common after giving birth or during menopause.

 

Photo by Andrea Piacquadio from Pexels

 

Taking care of your pelvic floor can also keep your sex life fulfilling. Aside from pelvic floor muscle spasms, factors like aging, hormonal changes, and even stress can lead to painful sex, also known as dyspareunia. This can put a strain on your relationship. Doing regular pelvic exercises can improve blood circulation in the area and help your vaginal muscles stay relaxed during penetration.

 

What can you do to improve your pelvic health?

 

1. Do pelvic floor exercises daily

 

Pelvic floor exercises involve contracting the muscles in the area for a few seconds at a time while seated comfortably or lying down. This sensation is similar towhen you try to stop in the middle of urinating, but never do this exercise while peeing. You can also incorporate devices like Kegel balls or vaginal dilators when doing your exercises.

 

There are many step-by-step exercise guides available online that you can follow. However, it may still be best to discuss with your doctor first before starting on a regimen. The frequency and intensity of the exercises or the need for devices may have to be adjusted depending on your current pelvic strength.

 

2. Don’t put yourself through unnecessary strain

 

Spending too long on the toilet can also strain your pelvic floor. Get lots of fiber from fruits and veggies to avoid constipation, and keep your bowel movements quick and regular. And this might be an unusual tip, but don’t bring your phone with you! Studies show that using your phone on the toilet can be bad for your health because it makes you stay in the bathroom longer.

 

Photo by Andrea Piacquadio from Pexels

 

Lifting heavy objects frequently and without proper support can also harm your pelvic health. Doing this can weaken your pelvic floor and even lead to uterine prolapse. This is when the uterus drops down into the vaginal canal. In worse cases, it can even slip outside of the vagina itself.

 

3. Loosen up your muscles with mindfulness

 

You might not realize it, but your mind can have a big impact on how you feel physically. When you are under stress, your muscles, including those in your pelvic region, may feel tense and tight. Blocking off some time daily to meditate and practice diaphragmatic breathing can help release tension in your pelvic muscles. Do this daily with pelvic exercises for a more holistic approach.

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And if you’re the type who doesn’t like to sit still, yoga might be a good alternative. You can still practice mindfulness and focus on your breathing while working up a sweat. Lots of yoga poses also strengthen your pelvic floor, so it’s like hitting two birds with one stone.

 

While you can’t easily show off your healthy pelvic muscles like a six-pack, you will definitely feel a positive difference. Talk with your doctor about your pelvic health, and get started on aroutine that works for you.

 

 

 

Author’s Bio 

 

Olivia Davis is a Content Relations Officer from The Pelvic Hub, a writer and has spent over a decade researching women’s health.