3 Things You’re Doing That are Wreaking havoc on your pelvic floor
As a pelvic floor physical therapist, I see so many patients who unknowingly engage in habits that contribute to pelvic floor dysfunction. The pelvic floor is a vital group of muscles supporting your bladder, uterus, and rectum, and it plays a key role in bladder control, bowel health, sexual function, and overall core stability.
Unfortunately, some common habits can negatively affect these muscles, leading to issues like incontinence, low back or pelvic pain, and prolapse. Let’s break down three sneaky habits that may be wreaking havoc on your pelvic floor—and what you can do to correct them.
1. Pushing Too Hard During Bowel Movements
We’ve all been there—trying to "speed things up" in the bathroom. But constant straining while going to the bathroom places excessive pressure on your pelvic floor. Over time, this habit can directly impact the pelvic floor and lead to complications like hemorrhoids, rectal prolapse, or even fecal incontinence.
What to Do Instead:
Optimize Your Position: Use a small stool (like a Squatty Potty) to elevate your feet while sitting on the toilet. This mimics a squat position, which straightens the rectum and reduces strain.
Don't Ignore the Signal: Allow your body to signal when it’s ready, and try not to ignore the urge.
Hydrate and Fiber Up: A fiber-rich diet and proper hydration can soften stools, making pooping easier and less stressful on your pelvic floor.
2. Sucking in Your Stomach All Day
“Engage your core!” is a phrase often heard in fitness classes, but constantly sucking in your stomach is not the same as engaging your core properly. Chronic stomach-sucking creates imbalances in your abdominal muscles and increases intra-abdominal pressure, forcing your pelvic floor to compensate. Over time, this can lead to pelvic floor dysfunction, including prolapse or pain.
What to Do Instead:
Let the Belly Go: Focus on allowing your belly to expand as you inhale and gently contract as you exhale (cue “Let It Go” by Elsa in Frozen). This natural breathing pattern supports your core and pelvic floor.
Strengthen Your Core Correctly: Work with a physical therapist or trainer knowledgeable in core and pelvic floor coordination to learn effective exercises.
Be Kind to Your Posture: Avoid standing with your stomach clenched or your pelvis tilted forward. Aim for a neutral alignment where your ribcage stacks over your pelvis. This is crucial for squatting, deadlifting, and jumping!
3. Clenching your butt all day
Do you routinely hold you glutes all day? If you feel stiffness in your hips, this may be your sign to let the butt go. Giving the glutes length will help properly load the biggest muscle in your body the way it’s intended.
What to Do Instead:
Hinge At Your Hips: While standing, the front of your hips should feel soft instead of thrusting them forward and hanging out on your ligaments.
Deadlifts Can Help: Deadlifts often get a bad rep. Practice sending the booty backward while doing hinging motions to finally get the glutes the length and load they require and deserve. If this causes back pain, it’s time to see a physical therapist!
Learn To Move Your Pelvis: Incorporating cat/camels, deep sumo squats, and puppy pose into your mobility routine can help get the required length out of your glutes.
Final Thoughts
The pelvic floor is a powerhouse, but it’s also sensitive to the habits and behaviors we practice daily. By making small adjustments you can significantly improve your pelvic floor health.
If you’re experiencing pelvic pain, incontinence, or other issues, you don’t have to face it alone. A pelvic floor physical therapist can evaluate your habits, teach you effective techniques, and create a personalized plan to restore balance and function.
Your pelvic floor works hard for you—give it the care it deserves!
