Your pelvic floor - Do you know where your pelvic floor is and why you should strengthen it?
The Pelvic Floor in women
What are the pelvic floor muscles?
The National Continence Program (NCP) says that ‘The floor of the pelvis is made up of layers of muscles and other tissues. These layers stretch like a hammock from the tailbone at the back, to the pubic bone at the front.
The pelvic floor muscles give you the ability to control the release of urine, faeces and flatus and to delay emptying until it is convenient.’
When you contract the pelvic floor muscles, they lift the internal organs of the pelvis and tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces’.
‘The pelvic floor muscles form the base of the group of muscles commonly called the ‘core.
The Continence Foundation of Australia compares our pelvic floor muscle to that of "a muscular trampoline from the coccyx to the pubic bone (front to back) and from one sitting bone to the other sitting bone (side to side). To have a better idea of where the pelvic floor is, see the image below.
Imagine the pelvic floor muscles are a round mini-trampoline made of firm muscle. Just like a trampoline, the pelvic floor is able to move down and up. The bladder, uterus, and bowel lie on the pelvic floor muscle layer.
The pelvic floor muscle layer has holes for three passages to pass through: the urethra, vagina, and anus. The pelvic floor muscles normally wrap quite firmly around these holes to help keep the passages shut.
Although you can’t see the pelvic floor, you can exercise and strengthen it, just like you would exercise your arm, legs, or abs muscles.
‘These muscles work with the deep abdominal (tummy) and back muscles and the diaphragm (breathing muscle) to support the spine and control the pressure inside the abdomen.’
Below is a great video from Continence Foundation of Australia showing the pelvic floor muscles of a women.
A weakened pelvic floor can’t fully support your internal organs and you may have difficulty controlling your bladder, and have accidental leaks.
What causes the pelvic floor muscles to weaken?
Pregnancy and childbirth
Menopause
Constipation
Ongoing coughing
Lifting heavy objects
High impact exercises
Pelvic surgery
Age
Being overweight
Understanding where your pelvic floor is, and what’s its purpose, is the first step to start strengthening it. Make strengthening your pelvic floor a habit like brushing your teeth.
Incontinence Australia states that ‘ In almost all cases it’s possible to gain control over the pelvic floor muscles and to train them to do their job well’.
They go on to say that ‘Pelvic floor muscle exercises can help with:
improving bladder and bowel control
reducing the risk of prolapse (in women)
better recovery from childbirth and surgery (in women)
better recovery after prostate surgery (in men)
increased sexual sensation
increased social confidence and quality of life.’
To read more about the pelvic floor muscles, go to the Continence Foundation of Australia website, click here. If you need more help with your pelvic floor, don’t struggle alone. Reach out. 70% of people with urinary leakage do not seek advice or treatment.
‘Talk to your doctor, women's pelvic health physiotherapist, or contact the National Continence Helpline on 1800 33 00 66 for further advice.
Coming up next, Incontinence - What it is and what can be done about it.
Resources: