Importance of pelvic floor muscles for females

The pelvic floor muscles play a crucial role in the overall health and well-being of women. Understanding their functions and how to keep them healthy can prevent a variety of issues, from incontinence to sexual discomfort. Here’s why these muscles are so important and how you can take care of them.

5 key roles of pelvic floor muscles:

1. Organ support: The pelvic floor muscles provide essential support to our bladder, uterus, rectum, and other important abdominal organs. They act like a supportive sling, holding everything in place against gravity and any added pressure from activities such as lifting or coughing.

2. Stability: These muscles are part of the core, which also includes the diaphragm, abdominal muscles, and back muscles. A strong pelvic floor contributes to the stability of the pelvis and lower back, aiding in balance and posture.

3. Sphincteric function: The pelvic floor muscles control the openings of the urethra and rectum. They play a vital role in preventing the leakage of urine, feces, and gas, ensuring proper continence.

4. Sexual function: A healthy pelvic floor can enhance sexual function and contribute to the experience of orgasm. Conversely, issues with these muscles can lead to painful intercourse.

5. Circulation: Acting as a sump pump, the pelvic floor muscles help to pump blood back towards the heart, aiding in circulation and preventing blood from pooling in the pelvic area.

Understanding your pelvic floor muscles

The pelvic floor is a group of muscles, tendons, and ligaments that form the base of the pelvis. They stretch from the pubic bone at the front to the tailbone at the back, and from side to side between the sitz bones (the hard bones at the bottom of your bum). These muscles can be hard to assess on your own because they include two internal layers that often require a healthcare provider to evaluate properly.

Common issues and solutions

As women age, the pelvic floor can undergo changes that increase the risk of urinary incontinence and other issues. Pregnancy, childbirth, being overweight, and low estrogen levels can weaken these muscles, leading to stress urinary incontinence (SUI) where physical activity causes bladder leakage. Alternatively, tension in the pelvic floor can result in overactive bladder (OAB) or pain during sex.

Strengthening the pelvic floor

For those with weakened pelvic floor muscles, exercises can help. One effective technique is the “quick flicks” exercise, which involves rapidly squeezing and relaxing the pelvic floor muscles. This can be particularly useful in controlling sudden urges to urinate.

Relaxing the pelvic floor

For those with tension in their pelvic floor, learning to relax these muscles is key. Techniques like deep breathing exercises and targeted physical therapy can reduce symptoms of OAB and discomfort during intercourse.

Maintaining a healthy pelvic floor

Keeping the pelvic floor healthy doesn’t require a gym membership. These muscles can be exercised anytime, anywhere. Initially, it may be challenging to identify and isolate these muscles, but with practice, it becomes easier. Focus on squeezing and releasing the muscles used to stop the flow of urine or prevent passing gas. Over time, you can learn to engage these muscles effectively without using other muscle groups like the thighs or buttocks.

If you experience any issues with your pelvic floor, don’t hesitate to seek medical advice. A physical therapist specializing in pelvic floor health can tailor a treatment program specific to your needs. Remember, discussing pelvic floor health with your doctor is just as important as any other health concern.

By understanding the importance of pelvic floor muscles and taking steps to keep them strong and flexible, women can maintain better overall health and prevent a range of common issues. Whether through exercises or professional help, prioritizing pelvic floor health is a vital part of self-care.