What is Pelvic Floor? Why is it so important?
The pelvic floor is group of muscles and tissues stretching from the tail bone to pubic bone. The pelvic floor doesn’t work in isolation, it works closely with the deep abdominal muscles, diaphragm, and back muscles as part of your deeper core system.
A healthy pelvic floor is essential for everyday function, comfort, and confidence. When these muscles are working well, they help with bladder control, organ support and core stability.
Ever think “Oh No” when sneezing? Then you may have a weak pelvic floor!
Having a weak pelvic floor can happen for several reasons, including:
- Childbirth – especially when delivering a large baby or pushing for a prolonged period
- Being overweight
- Constipation
- Persistent heavy lifting
- Change in hormones at menopause
When the pelvic floor muscles are weak or not functioning well, subtle symptoms can appear – which many people mistake as “normal” or “just part of ageing.”
This is the biggest myth – and deserves attention!
These signs below can indicate something is not right.
- Leaking urine when sneezing, coughing or laughing
- Frequent trips to the bathroom including overnight
- Lower back or pelvic pain
- Reduce core stability
HERE is the good news – most of these pelvic floor issues can be resolved with some professional guidance.
Start off with these Three simple exercises to improve your pelvic floor.
Pelvic floor muscles can be trained just like any other muscle group—but doing the right exercises, the right way, is essential. Many people unknowingly contract the wrong muscles or overwork an already tense pelvic floor.
Exercise 1: Elevator Lift – picture your pelvic floor like a 5-story building. Lift your pelvic floor, pausing to stop at each level. Hold at the top for 3 seconds, then lower the elevator back down.
Exercise 2: Squats – simply drop down as low as you can go, keeping your heels down. The lower the better. Rising from a deep squat naturally engages your pelvic floor.
Exercise 3: Diaphragmatic Breathing – Lying on your back, knees bent up. Breathe deep into your belly. Your tummy should rise with the increased air. This can help regulate tension in the pelvic floor. Repeat x 10/day
How can we help!
Simple pelvic floor issues can be addressed by our experienced therapists at BSPC. Using a combination of real time ultrasound, physical assessment (external only) and specific exercises – we can solve most issues. Should you require more serious input, our referral network includes pelvic floor specialists and surgeons we can refer you should that be required.
Ready to get started?
Pelvic floor concerns are common — but they are not something you have to live with.
Book a pelvic health physiotherapy appointment with our experienced team members to receive an accurate diagnosis and a tailored action plan. program.