Exercise and Your Pelvic Floor: Protecting and Strengthening
Staying active is important for overall health, but it's crucial to consider how exercise impacts your pelvic floor. Whether you're pregnant, postpartum, or simply want to maintain pelvic health, choosing the right exercises and using proper techniques can make a big difference. In this post, I will provide guidance on safe and effective exercise strategies for maintaining pelvic floor health during workouts, with modifications and recommendations.
Understanding the Connection
The pelvic floor muscles play a vital role in supporting your pelvic organs and stabilizing your core. During exercise, particularly high-impact or heavy lifting activities, increased pressure is placed on the pelvic floor. If these muscles are weak or dysfunctional, it can lead to issues like:
Urinary incontinence (leaking urine)
Pelvic organ prolapse (descent of pelvic organs)
Pain or discomfort
Therefore, it's essential to exercise in a way that supports and protects the pelvic floor.
General Guidelines for Pelvic Floor-Friendly Exercise
Listen to your body: Pay attention to any signs of pelvic floor strain, such as leaking, heaviness, or pain. If you experience these, modify or stop the exercise.
Engage your core correctly: Learn to engage your deep core muscles (including the transverse abdominis and pelvic floor) without bearing down.
Breathe properly: Avoid holding your breath during exercise, as this increases intra-abdominal pressure.
Start low-impact and progress gradually: Begin with low-impact exercises and gradually increase intensity as your strength improves.
Exercise Modifications and Recommendations
Here are some modifications and recommendations for different types of exercise:
Cardiovascular Exercise:
Good options: Walking, swimming, cycling, elliptical training.
Modifications: Start with shorter durations and lower intensity. Pay attention to any symptoms.
Caution: High-impact activities like running or jumping may need to be modified or avoided, until any pelvic floor dysfunction is under control.
Strength Training:
Focus on form: Proper form is crucial to avoid putting excessive pressure on the pelvic floor.
Core engagement: Engage your core and pelvic floor muscles during lifting.
Exhale on exertion: Breathe out during the lifting phase of the exercise.
Modifications: Reduce weight and increase repetitions when needed, and holding your breath while straining.
Good options: Bodyweight exercises, resistance bands, light weights.
Core Exercises:
Focus on form: Avoid exercise that you are unable to do with good form.
Good options: Pelvic tilts, planks (modified on knees if needed), bridges, gentle abdominal contractions, dead bug.
Focus on deep core engagement: Emphasize engaging the transverse abdominis and pelvic floor muscles.
Yoga and Pilates:
Good options: Many yoga and Pilates exercises can be beneficial for core strength and flexibility.
Modifications: Avoid or modify poses that put excessive pressure on the pelvic floor and give you symptoms.
Focus on breathwork and core engagement: Pay attention to your breath and engage your deep core muscles throughout the practice.
Specific Considerations for Pregnancy and Postpartum
Pregnancy: Hormonal changes and the growing uterus put increased stress on the pelvic floor. Focus on gentle exercises, proper posture, and avoiding high-impact activities.
Postpartum: Allow your body time to heal before returning to strenuous exercise. Start with gentle exercises and gradually progress as your strength improves. A pelvic floor physical therapist can provide guidance on safe and effective postpartum exercise.
When to Seek Professional Help
If you experience any of the following, consult with a healthcare professional or a pelvic floor physical therapist:
Leaking urine during exercise
Pelvic pain or pressure during or after exercise
Difficulty engaging your pelvic floor muscles
Persistent pelvic floor symptoms
Exercise is a valuable part of a healthy lifestyle, and with the right approach, you can maintain pelvic floor health while staying active. By following these guidelines and listening to your body, you can exercise safely and effectively, supporting your overall well-being.
If you're experiencing pelvic floor concerns, don't hesitate to seek help. Schedule a free consultation call today to discuss your needs and explore how pelvic floor physical therapy can support you on your journey to improved exercise and well-being.
