5 Tips for Optimal Pelvic Floor Health

At Tugun Osteopathy, we believe that maintaining a healthy pelvic floor plays an important role in overall well-being. The pelvic floor is a group of muscles and connective tissues that act as a sling to support your pelvic organs and play a crucial role in functions such as bladder control, bowel movement, and sexual health. Here are five practical tips to help you achieve optimal pelvic floor health.

Tips to Optimise Pelvic Health

Here are some practical tips to help you keep your pelvic health and pelvic floor functioning optimally:

1. Drink Plenty of Water

   - Why It Helps: Staying well-hydrated helps maintain healthy bladder function and can help prevent urinary tract infections and constipation. Dehydration can irritate the bladder and potentially exacerbate urinary leakage or bladder pain concerns. Drinking plenty of water also helps to soften your stools decreasing any risk of constipation or excessive straining to go to the toilet. Aim for at least 8 glasses of water a day, adjusting based on your activity level and climate.

2. Move Regularly

   - Why It Helps: Regular physical activity supports overall muscle strength and mobility. The pelvic floor does not work alone and instead works in conjunction with your inner thigh, core and bum muscles so strengthening these areas helps to activate your pelvic floor and helps maintain good pelvic floor health. Regular movement can also help to stimulate the gastrointestinal tract assisting in constipation management and gentle exercises like yoga and pilates can assist in decreasing pelvic pain symptoms and pelvic pain related to conditions such as endometriosis.  

3. Manage Constipation

   - Why It Helps: Chronic constipation can put extra strain on the pelvic floor muscles, leading to pelvic floor tension and dysfunction. To manage constipation, include plenty of fibre in your diet, drink enough fluids, and incorporate regular physical activity. Other tips: Never delay a bowel movement, Moo, Chaa or humm on the toilet, when passing a bowel movement use a squatty potty or sit with a straight spine, lean forward and have your knees above your hips. Go for a short walk or do some yoga exercises (cat cowel, thread the needle etc.) or any other gentle movement prior to a bowel movement, eat regular meals and chew well.

4. Reduce Stress

   - Why It Helps: Research has shown that your pelvic floor contracts in response to stress- this doesn’t have to be stress related to the pelvic floor but any stress in your life can elicit a response from your pelvic floor. This stress and anxiety can contribute to pelvic floor tension and in turn dysfunction. Practice stress-reduction techniques such as deep breathing exercises, meditation, or mindfulness to help manage stress levels.

5. Consider a pelvic floor assessment

   - Why It Helps: Most individuals think that Kegels are the answer to their pelvic floor concerns. However, this is not always the case and Kegels may potentially exacerbate your symptoms. We recommend considering having a pelvic floor consultation to ensure you receive the appropriate care and management.

 Pelvic health is a critical component of overall well-being, and taking steps to maintain a healthy pelvic floor can significantly impact your quality of life. By staying hydrated, moving regularly, managing constipation and reducing stress you can support your pelvic health and enhance your overall comfort and wellbeing.

If you have concerns about pelvic floor dysfunction or need personalised guidance, don’t hesitate to reach out to us today on 0405 640 786. Or learn more about our pelvic health consults here.