What NOT to Do for Your Pelvic Floor Health

By Shannon Strauch, PTA, STMT-1 on 8/30/2024

Your pelvic floor plays a crucial role in supporting your organs, maintaining continence, and enabling comfortable sexual function. However, certain habits and activities can inadvertently harm your pelvic floor, leading to discomfort, dysfunction, and long-term issues. Here’s a guide on what not to do to protect your pelvic floor health.

1. Ignoring the Need to Rest and Recover

Rest and recovery are vital, especially postpartum or after pelvic floor injury. Pushing yourself too hard without adequate rest can weaken your pelvic floor muscles, increase the risk of prolapse, and delay healing. Listen to your body and give yourself the time you need to recover.

2. Holding in Urine or Stool

Holding in urine or stool for extended periods puts unnecessary pressure on your pelvic floor muscles. This habit can lead to urinary incontinence, constipation, and strain on your pelvic organs. Make it a priority to use the bathroom regularly to avoid overstressing these muscles.

3. Performing Incorrect Kegel Exercises

Kegel exercises are often recommended to strengthen the pelvic floor, but doing them incorrectly can do more harm than good. Common mistakes include engaging the wrong muscles or overdoing the exercises, which can lead to muscle tightness and pain. It’s essential to learn the correct technique from a qualified professional and to avoid over-exercising.

4. Heavy Lifting Without Proper Technique

Lifting heavy objects without using proper form can strain your pelvic floor, leading to injury or exacerbating existing issues like prolapse. Always use correct lifting techniques: bend at your knees, keep the object close to your body, and exhale as you lift without bearing down. If you’re unsure about your form, consider using supportive gear or seeking advice from a physical therapist.

5. High-Impact Exercises Without Proper Support

High-impact activities such as running or jumping can place significant stress on the pelvic floor. Without adequate support or preparation, these exercises can lead to pelvic floor dysfunction or worsen existing conditions. Modify your exercise routine to include low-impact alternatives and ensure you have the right support, such as wearing pelvic floor-friendly attire or using supportive footwear.

6. Ignoring Posture and Body Mechanics

Poor posture and body mechanics can contribute to pelvic floor dysfunction by placing unnecessary strain on the muscles. Slouching, sitting for long periods, or improper lifting can all negatively impact your pelvic floor. Practice good posture by sitting and standing up straight, aligning your spine, and engaging your core muscles to support your pelvic floor.

7. Chronic Straining During Bowel Movements

Straining during bowel movements can weaken your pelvic floor muscles and lead to issues such as hemorrhoids or pelvic organ prolapse. To prevent straining, maintain a diet rich in fiber, stay hydrated, and consider using a stool to elevate your feet, which helps to align the rectum for easier bowel movements.

8. Consuming Irritating Foods and Beverages

Certain foods and drinks can irritate the bladder or bowel, leading to increased pressure on the pelvic floor. Common irritants include caffeine, alcohol, spicy foods, and artificial sweeteners. Opt for a diet that supports pelvic floor health by including plenty of water, fiber-rich foods, and avoiding known irritants.

9. Neglecting Emotional and Mental Well-being

Stress and anxiety can have a profound impact on pelvic floor health, often leading to muscle tension and dysfunction. Chronic stress can cause the pelvic floor muscles to tighten, leading to pain and discomfort. Incorporating stress management techniques such as mindfulness, yoga, or deep breathing exercises can help relax your pelvic floor and improve overall well-being.

10. Delaying Seeking Professional Help

If you’re experiencing symptoms of pelvic floor dysfunction, such as pain, incontinence, or a feeling of heaviness in the pelvic area, don’t wait to seek help. Early intervention can prevent further damage and improve outcomes. A pelvic floor therapist can provide a personalized treatment plan to address your specific needs and help you regain control over your pelvic health.

Conclusion

Maintaining good pelvic floor health is essential for your overall well-being. By avoiding these common pitfalls and adopting healthy habits, you can protect your pelvic floor and prevent future issues. Remember, if you’re ever in doubt or experiencing symptoms, don’t hesitate to seek professional guidance. Prioritizing your pelvic floor health today can lead to a healthier, more comfortable tomorrow. Looking to optimize your well being with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at receptionmadison@pelvichealthnj.com.

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