Good health is not just about treating problems when they arise.
Prevention is a key part of maintaining your well-being, and pelvic health is no different. Rather than wait and find out you have prolapse, for instance, or another pelvic dysfunction — as the old saying goes — “an ounce of prevention is worth a pound of cure.”
Here are some key ways how you can prevent pelvic health problems.
What is Pelvic Health?
Women are familiar with common pelvic conditions like urinary tract infections or constipation. You may have even heard of more serious issues like endometriosis or prolapse. But good pelvic health is not simply the absence of a pelvic disorder.
Pelvic health is better defined as “the best possible functioning and management of the bladder, bowel, and reproductive organs.”1 In other words, good pelvic health is not just the absence of disease or management of disease, but the proper functioning of your pelvic organs, and women’s pelvic health needs are unique.
Why is pelvic health important? Pelvic health plays an important role in your physical, mental, social, and sexual well-being.1 You might not think about pelvic health until a problem arises, but prevention can play a key role in maintaining good pelvic health.
The foundation to your pelvic health is a strong pelvic floor, the basis for good bladder, bowel, reproductive and sexual health.2
What is the Pelvic Floor?
Your pelvic floor is a group of muscles and ligaments that stretches from the pubic bone to the tailbone. Think of a hammock — your pelvic floor is a similar structure, supporting your pelvic organs including the bladder, urethra, vagina, uterus, bowel, rectum and anus. 3
In fact, it does more than support. It plays a key role in bodily functions, too.
Why The Pelvic Floor is Important
The pelvic floor muscles support the functions of urination, bowel movements, sex, pregnancy, and delivery of babies. For instance, the muscles of the pelvic floor hold the bladder and rectum in place, and also help them contract and relax on demand when you need them. They help ensure your urinary and bowel movements happen when you want them to, and don’t happen when you’re not yet on the toilet. These muscles also contract during sex.
It’s easy to take the pelvic floor muscles for granted, since you don’t really have to think about having a bowel movement, for instance. But when there’s a problem with those muscles, like when they become weakened or if they’re too tight, that’s when problems can occur.
Pelvic Floor Dysfunction
There are instances when a woman has pelvic floor muscles that are too tight, but the more common conditions arise when the pelvic floor is weak or injured. Those weakened muscles create the most prevalent pelvic floor disorders, which are ones that affect your bladder, bowel and sexual function.2
A few examples include incontinence, which is when you leak urine or feces without meaning to. Stress urinary incontinence is when you leak urine when you cough, sneeze, laugh or jump. Fecal incontinence is when you leak stool.
Another dysfunction caused by weak pelvic floor muscles is prolapse. This when one of your pelvic organs falls out of place. The uterus, rectum or bladder can drop — sometimes slipping out from the vaginal opening — because the weakened muscles can no longer hold them in place.2
How Can I Prevent Pelvic Health Problems?
If a strong pelvic floor is the basis for good pelvic health, then the best way to prevent pelvic health problems is by developing a strong pelvic floor. And the best way to have a strong pelvic floor is by doing pelvic floor muscles exercises — known commonly as Kegels — on a regular basis.
Kegels are a way to keep your pelvic muscles “fit”. It’s the same concept as doing bicep curls for your arms or squats for your legs. In fact, research has proven that pelvic floor exercises will prevent your pelvic muscles from getting weak, and can be used as treatment and prevention for some pelvic disorders.
How to Do Kegels
Simply put, Kegels involve tightening and then releasing the muscles in your pelvic floor. To find these muscles, think about contracting your muscles that stop the flow of pee, or to prevent passing gas. The muscles you feel “lifting” inside of you are the ones you contract to perform Kegel exercises.4
For each session of Kegel exercises, lift and hold the muscles for three seconds, and then fully relax the muscles for three seconds. Start by doing a few at a time, then gradually increase the number of Kegels performed, building up to three sets of 10 Kegels per day.
It’s also suggested that you alternate positions for the three sessions — perform them once sitting, once standing, and once lying down. Using all three positions makes the muscles strongest. 5
It’s important you’re focusing on the correct muscles. To make sure you’re doing Kegels properly, you can use a tool like the clinically proven Gynesis Urinary Incontinence Shorts.
Don’t wait until you have issues either! Women of any age can and should include Kegels in their regular routine.
What Else Can I Do For Pelvic Health?
Besides a regular routine of Kegels, there are other ways to boost your pelvic health. Strengthening the core muscles will support your pelvic floor, such as performing pilates or yoga, which can strengthen the entire area of the pelvic floor.6 Other common exercises like the bridge, planks, and squats can all help strengthen your core and in turn your pelvic floor.
Here are other suggestions:
- Maintain a healthy body weight: Excess weight puts pressure on your pelvic floor. It can also lead to conditions like diabetes which may be associated with incontinence. 6
- Quit smoking: This is a common refrain when we talk about health. Smoking can lead to secondary problems like a chronic cough, which will eventually weaken the pelvic floor muscles.6
- Avoid constipation: It’s been shown that constipation and the constant straining that comes with it is a factor in the development of pelvic floor damage.7
- Abstain from activities that increase tension or pain in your pelvic floor: In particular, if you already have pelvic issues, some activities and exercises can worsen your symptoms. For example, lifting heavy weights or repetitive jumping can increase your pelvic floor tension and actually worsen symptoms. Ask your doctor which activities to avoid. 8
When To See a Doctor About Pelvic Health
Unfortunately, pelvic floor disorders are quite common, as an estimated 50% of all women will experience symptoms throughout their lifetime. Consider this:9
- Almost 39% of women aged 60-69 will have at least one pelvic floor disorder.
- The prevalence reaches 53% for women 80+.
- 1 out of every 5 women is at risk of having surgery for stress urinary incontinence or pelvic organ prolapse by the age of 80.
Too many women suffer in silence, thinking conditions like incontinence are a natural part of aging — they’re not! — or feeling too embarrassed to discuss their problem. It’s important to see a doctor as treatments are available for pelvic disorders, and many treatments are not invasive.
Pelvic Health Warning Signs
Here are some symptoms that should lead you to see a doctor immediately:10
- Feeling a lump in your vagina.
- Vaginal pressure or pain.
- A feeling of fullness in your vagina, rectum, or both.
- Frequent, irritating bowel and bladder symptoms, including trouble peeing, incontinence, or constipation.
- Difficulty starting urination or completing a bowel movement.
- A feeling like your “insides are falling out.”
- You can’t keep a tampon in place.
- Pain during sex.
A visit to your doctor will ensure you are properly diagnosed and started on a treatment plan for your particular condition.
In the meantime, add Kegels and other beneficial habits to your regular routine as a way to prevent pelvic health problems.
Find A Doctor Near You
Whether you’re worried about a possible pelvic health issue or you’d like more guidance on preventing pelvic health problems, use our Physician Finder to find a doctor near you with expertise in women’s health.
