You probably won't ever think about your pelvic floor until you're pregnant or have issues with it, so here are 6 signs you have a weak pelvic floor.
The pelvic floor muscles span the bottom of the pelvis and support the pelvic organs (bladder and bowel, and uterus).
These muscles give you the ability to control the release of urine, stools and gas, and are important for sexual function.
When pelvic floor muscles are weakened, they can create problems with bladder and bowel control and pain during sex.
Some people have weak pelvic floor muscles from an early age, whilst others notice problems after certain life stages such as pregnancy, childbirth or menopause.
Obesity and the straining of chronic constipation can also cause issues, as can ageing.
6 signs you have a weak pelvic floor
There are several symptoms which may be a sign that you have a weak pelvic floor. These include:
- Needing to use the bathroom a lot: You may also feel like you need to “force it out” to go, or you might stop and start many times.
- Constipation: This can also be a straining pain during your bowel movements.
- Trouble doing a number 2: Straining or pushing really hard to pass a bowel movement or having to change positions on the toilet or use your hand to help eliminate stool.
- Incontinence: Leaking stool or urine.
- Painful urination: It should never hurt to pee.
- Pain down below: Feeling ongoing pain in your lower back, pelvic region, genitals or rectum, with or without a bowel movement, could be a sign of a weak pelvic floor.
Pelvic floor exercises
In almost all cases it’s possible to gain control over the pelvic floor muscles and to train them to do their job well.
Pelvic floor exercises are designed to improve muscle strength.
These can help with:
- improving bladder and bowel control
- reducing the risk of prolapse
- better recovery from childbirth and surgery
- improved sexual function
- increased social confidence and quality of life.
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times.
Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time.
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.
