When was the last time you spared a thought for your pelvic floor? While this group of muscles rarely gets the attention it deserves, its role in your overall health is critical. Supporting everything from your bladder to your rectum and even playing a part in sexual health, your pelvic floor works around the clock.
However, when these muscles are too loose or too tight, problems can arise—ranging from urinary leakage and bowel issues to pain during sex or organ prolapse. The good news? There are simple and unexpected ways you can care for your pelvic floor at any age, whether you’re looking to prevent issues or manage existing discomfort.
Here are 10 practical and surprising strategies to strengthen and maintain pelvic health for a lifetime.
1. Start Your Day with Kegels
Kegels might be the most well-known pelvic floor exercise, but it’s easy to overlook how effective they are. By contracting and releasing the pelvic floor muscles regularly, you can build strength and improve control over urination or bowel movements.
How to Try It:
- Start by locating your pelvic floor muscles (imagine stopping the flow of urine midstream or not passing gas).
- Contract the muscles, hold for three seconds, and then relax. Repeat 10 times per session, 3 sessions a day.
Over time, this simple routine can make a significant difference in reducing leakage and improving muscle tone.
2. Focus on Guided Relaxation
While strengthening the pelvic floor is essential, overly tight pelvic muscles can also lead to complications like pain or difficulty emptying your bladder. Guided relaxation techniques, including meditation or visualization, are a fantastic way to prevent tension.
How to Try It:
- Use a meditation app or audio recording that specifically focuses on relaxing pelvic muscles.
- Practice deep breathing while imagining your muscles softening with each exhale.
This calming habit helps release tension, benefiting both your pelvic health and overall stress levels.
3. Stay Active to Combat Constipation
Chronic constipation is a common enemy of pelvic health. Straining during bowel movements puts pressure on your pelvic floor, which can weaken it over time. Regular physical activity improves digestion and prevents constipation.
How to Try It:
- Aim for at least 30 minutes of moderate exercise daily, such as walking, swimming, or cycling.
- Pair your exercise routine with a fiber-rich diet for even better results.
Movement fosters healthy bowel regularity, easing strain on your pelvic floor muscles.
4. Watch Your Diet for Healthy Bowel Movements
Foods that impact stool consistency can have a direct effect on your pelvic floor. Hard stools increase the likelihood of straining, while looser, bulkier stools are easier on these essential muscles.
How to Try It:
- Focus on fiber-rich foods like fruits, vegetables, and whole grains.
- Drink at least 8 glasses of water a day to keep stools soft.
Small dietary adjustments can make a big difference in reducing strain on your pelvic floor.
5. Steer Clear of Prolonged Toileting
Still scrolling through TikTok while you’re on the toilet? Prolonged sitting while toileting can place unnecessary pressure on your pelvic floor.
How to Try It:
- Keep bathroom visits to a reasonable length and avoid straining during bowel movements.
- Incorporate a footstool to elevate your knees slightly above your hips, which helps relax your pelvic floor for easier bowel movements.
Putting your phone down and adopting better toileting habits can work wonders for prevention.
6. Sip Smarter
What you drink matters just as much as what you eat when it comes to pelvic health. Caffeine, alcohol, and artificial sweeteners can irritate your bladder, leading to frequent or urgent urination.
How to Try It:
- Swap your second coffee for a calming herbal tea.
- Opt for water or natural drinks over sugary or artificially sweetened beverages.
Modifying your fluid intake may significantly improve bladder control and reduce irritation.
7. Learn to Relax with Warm Baths
A warm soak does more than relax your mind—it can soothe overly tense pelvic floor muscles too.
How to Try It:
- Add Epsom salts into a warm bath and spend 15–20 minutes soaking.
- Pair with relaxation techniques such as deep breathing to maximize its impact.
Making this part of your self-care routine can relieve tension and improve your overall pelvic comfort.
8. Practice Yoga
Yoga strengthens and stretches your pelvic muscles while promoting improved posture and body alignment. Some specific poses are particularly beneficial for releasing tension in the pelvic region.
How to Try It:
- Try poses like Child’s Pose, Happy Baby, or Bridge Pose, which target the pelvic floor area.
- Join a gentle yoga class or follow an online session tailored to pelvic health.
This mind-body practice is gentle yet effective in supporting daily pelvic function.
9. Avoid Heavy Lifting
Lifting heavy weights or objects places strain directly on your pelvic floor, which can lead to conditions like organ prolapse.
How to Try It:
- Strengthen your core and pelvic muscles beforehand if heavy lifting is part of your lifestyle (consult a physical therapist if needed).
- For occasional lifting, always bend your knees and engage your core to distribute the effort evenly.
Adopting proper techniques reduces unnecessary strain on your pelvic floor.
10. Commit to a Smoke-Free Lifestyle
Smoking doesn’t just harm your lungs—it can also negatively impact your pelvic health. Chronic coughing caused by smoking places repeated pressure on the pelvic floor.
How to Try It:
If you smoke, consider joining a cessation program or seeking support from healthcare providers. Removing this habit can not only improve your pelvic health but will also enhance your general well-being.
Prioritize Your Pelvic Health Today
Your pelvic floor deserves the same care and attention as the rest of your body. Whether you’re an aging adult, new mother, or fitness enthusiast, these ten unexpected strategies offer practical ways to strengthen, relax, and nurture these vital muscles.
If you’re ready to take the next step, consult a healthcare professional or seek guidance from Sherryl DeVries at Relax Therapy today. An experienced pelvic physical therapist specializing in pelvic floor health is your key to personalized guidance and real help. Taking action today can help you care for your pelvic floor.