Pelvic Floor Health: What Every Woman Needs to Know

Many women experience pelvic floor dysfunction, a condition that can cause a range of issues. From painful sex to incontinence, these problems can significantly impact quality of life. Understanding the pelvic floor and knowing how to address related issues is key for overall well-being.

Meet the Expert

Sara Reardon, a pelvic floor physical therapist, has spent nearly two decades working in this field. She is also the author of Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage. Her work focuses on helping women understand and manage their pelvic floor health.

Reardon emphasizes that the pelvic floor supports crucial organs, including the bladder, bowels, and reproductive system. It also works with abdominal muscles to provide spinal support. Many women are unaware of these muscles until problems arise.

Common Issues

Pelvic floor dysfunction can manifest in several ways. Painful sex, urinary leakage, constipation, and weak orgasms are all potential symptoms. These issues can affect women of all ages, even those who have never given birth.

Research indicates that approximately one in three women will experience a pelvic floor disorder during their lifetime (Tandfonline.com 2023). This underscores the importance of understanding and addressing these issues.

How to Find Relief

Pelvic floor physical therapy offers effective solutions, often involving specific exercises and stretches. Such therapies can improve bowel and bladder control, increase sexual enjoyment, and alleviate lower back pain. They can also aid in postpartum recovery.

Reardon explains that pelvic floor muscles must relax fully to allow for complete bowel emptying. She also advises, Just say no to power peeing. She encourages sitting, relaxing, and letting the urine flow naturally.

What Can You Do?

Addressing pelvic floor issues involves several steps. Maintaining good posture is essential. When sitting, keep your feet flat on the floor or cross at the ankles. Practicing deep breathing exercises throughout the day can help soften the pelvic floor muscles. Additionally, stretches such as deep squats, child’s pose, or happy baby pose can be beneficial.

For strengthening, focus on exercises. These include quick Kegel contractions and longer, sustained Kegel contractions. Reardon recommends tightening muscles before activities that might cause leakage.

Seeking professional help is crucial. In every U.S. state, access to a pelvic floor therapist for an evaluation is possible without a physician’s referral. A therapist will assess muscle function and determine the appropriate course of treatment. They can also offer guidance on self-care techniques.

If symptoms of a urinary tract or vaginal infection are present, seeing a medical provider is recommended for evaluation and treatment. A qualified pelvic floor physical therapist is trained to conduct internal assessments of the pelvic floor muscles.