Why is pelvic floor health important for women of all ages?

Pelvic floor health is important for women of all ages & at all stages! In my work as a Women’s Health EP I see young athletes specialising in sports like horse riding or gymnastics with stress incontinence, through to women in their late 60’s who believed that leaking urine was just something they had to deal with since they delivered their children. Not true!

We know that incontinence and prolapse have very high incidence rates in Australia - with one in 3 women after pregnancies experiencing SUI, and one in 2 experiencing some degree of pelvic organ prolapse. These conditions can be considered taboo or embarrassing, but need to be spoken about! You don’t need to suffer in silence - and we know that exercise, and the way you exercise can play a big role in the way you manage, improve or worsen these conditions!

Pelvic floor health can be improved with the right management, team, tools & exercises - and it’s not just for women who have had a baby who should be looking after ‘down there!’

Here are some top tips for improving your pelvic floor health:

1. Don't Strain!

Eating a healthy diet rich in fibre, and having a bowel routine can help keep constipation at bay, which in turn helps to reduce strain and intra-abdominal pressure that may be placed on your pelvic floor. Using something like a toilet stool to elevate your feet when toileting can also be helpful. 

2. See a Pelvic Floor Physio

The Pelvic floor is not one muscle, its 4 muscles grouped together with fascia & ligaments as well! This muscle group is a ‘goldilocks’ muscle - too much tension & we can see issues like leaking or pain, too much weakness & we also see issues!

The gold standard place to start if you have any concerns about your pelvic floor, or have had a baby, is to see a Pelvic Health Physiotherapist like our team at Pear,  for an internal exam of your pelvic floor.

3. Move More

Generally moving more is great for your pelvic floor - specific legals can be hard to do - but movements like squats or sit to stands, glute bridges and pelvic tilts are all helpful movements for your pelvic floor!

4. Take a breath

Breathing well with diaphragmatic movement (ie breathing into your ribcage, rather than up & down with your shoulders) and maintaining good toileting habits (not hovering over the toilet, managing constipation).

When should I see an EP?

Women’s Health EP’s help to bridge the gap between seeing a Pelvic Floor Physiotherapist/ Gynaecologist and returning or starting to exercise! We can help with tailoring a program to start where you are, and to help with reaching your goals, and protecting your pelvic floor health!
Come and work with an AEP if you

• experience any leaking of urine when you cough, laugh, sneeze or exercise

• don’t know what exercises to do, or find movements can cause you pain

• have had a baby in the last 5 years and have concerns about your pelvic floor, including feeling heaviness in your pelvis, or pain during sex

• have a condition like prolapse and want to exercise safely (yes - you can exercise - infact its one of the best things you can do!)

• have had a hysterectomy or laparoscopy surgery and want support in rehabilitation

• are pregnant