You may have heard pelvic health being shouted from the rooftops lately. Suddenly the pelvic floor has a voice and we're here to hear it! So what is it? And why should we care?
The pelvic floor is a sling of muscles that attach between the pubic bone at the front, and tailbone at the back, with a network of connective tissue providing support from above. They may be small, but wow are they strong and resilient! So, what do these unsung heroes do?
The pelvic floor muscles have 5 important roles:
1. Pelvic organ support
The pelvic floor is one part of a team of structures that provides support to our pelvic organs, like our bladder, rectum and cervix (for those with one). The pelvic floor has constant resting tension like a strong but pliant trampoline, with ropes of connective tissue supporting the pelvic organs, as they jiggle and bounce around on top. Without the pelvic floor or connective tissue, the support for these organs decreases, and we might be left with symptoms of pelvic organ prolapse like heaviness, pressure, leaking or painful sex, just to name a few.
2. Sphincter function
We have three sphincter muscles within the pelvic floor, they relax to open, and constrict to close, controlling the passing of urine or poop. As you can imagine, without these guys we would be a little lost. Childbirth can sometimes cause damage to these muscles. A Pelvic Physiotherapist can help by providing you with a range of tools to regain the strength, compliance and capacity of these muscles. We can also advise you on how to keep your bladder and bowel habits happy to avoid overloading your sphincter muscles when they're trying to heal.
3. Sexual function
When we orgasm, we are often feeling the almighty sensation of involuntary rhythmic pelvic floor contractions, or a 'pelvic floorgasm'. For comfortable and pleasurable sex there is no doubt that optimal pelvic floor length is crucial. A tight pelvic floor may not only make sex painful, but also limits blood flow to the clitoris which needs to engorge, much like a penis, to increase sensation and pleasure. Weak pelvic floor muscles may not have adequate tone to encourage optimal blood flow to the clitoris, and provide less friction during penetrative sex, making it harder to stimulate the clitoris. Finally the word is out, and research is now starting to support that muscle training can improve sexual pleasure!
4. Circulation
The pelvic floor and the diaphragm dance in synchronisation, both descending during a normal inhalation and ascending with exhalation. This motion acts like a pump to promote good circulation and colonic action (i.e. digestion!). Without good diaphragmatic breathing, this is lost, and can lead to stiffness in the pelvic floor and poor digestion. Stress and being sedentary can be a big driver of this.
5. Core stability
Alongside the abdominals, glutes and paraspinal muscles, the pelvic floor aids in controlling movement of your pelvis, hips and spine. The pelvis has a huge role in load transfer, and the pelvic floor is a key stabiliser. Sometimes, overactivity or stiffening of these muscles may be seen as compensation for loss of stability elsewhere. Increased or decreased pelvic floor tension may also have a role in non optimal posture.
So, we can't deny it, we would be a bit lost without our pelvic floor. It might be a small muscle group, but it is mighty! What other group of muscles has such an impact on our quality of life and happiness? Pelvic floor muscle training has been shown to be effective for treating a whole host of pelvic symptoms, get in touch with our physios to chat about how we can help you to get your pelvic floor on side!
Book for Pelvic Physiotherapy, or other types of physiotherapy support here:
Meg is a sports (MSK) and pelvic health physiotherapist based at Alma Physiotherapy, 25 Lower Redland road, Bristol, BS6 6TB.
Email our PA Mei Lou pa@almaphysiotherapy.co.uk or call 07942 494506 for help booking.
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