Optimising your Pelvic Health

At Tugun Osteopathy, we believe in taking a wholistic approach to health, and one crucial aspect that often gets overlooked or ignored is pelvic health.

The pelvic floor refers to a group of muscles that runs from your pubic bone to your coccyx and expands laterally to the bones that you sit on. These muscles act as a hammock, supporting your pelvic organs- the bladder, uterus and rectum. Pelvic health plays a vital role in your overall well-being, influencing everything from posture and movement to bladder and bowel function. Maintaining a healthy pelvic floor is essential for not just physical comfort but also for emotional and mental health, as it can impact daily activities and quality of life.

What is Pelvic Health?

Pelvic health refers to the condition and function of the pelvic floor—the muscles and tissues that support the organs in your pelvis, including the bladder, intestines, and reproductive organs. A healthy pelvic floor ensures proper support and function of these organs and is essential for activities such as walking, lifting, and maintaining continence.

Symptoms of Pelvic Floor Dysfunction

Pelvic floor dysfunction can manifest in various ways, and its symptoms can range from mild to severe. Common signs include:

- Urinary Issues: Frequent or urgent need to urinate, incontinence (leaking urine), or difficulty starting or stopping urination.

- Bowel Problems: Constipation, difficulty controlling bowel movements including faecal incontinence, straining to pass a bowel movement or pain during bowel movements.

- Pelvic Pain: Pain in the pelvic region, vulva, abdomen, or lower back.

- Sexual Dysfunction: Pain during intercourse or a feeling of pressure or discomfort in the pelvic area.

- Prolapse: A sensation of bulging or heaviness in the pelvic area, which can occur when pelvic organs descend into or out of the vaginal canal or rectum.

Signs of pelvic floor dysfunction include, but are not limited to:

• Heading to the toilet just in case.

• Going to the toilet multiple times throughout the night.

• Pain during sexual intercourse.

• Inability to enjoy sexual intercourse.

• Urgency to go to the toilet.

• Urinary leakage and or incontinence

• Not being able to hold in wind.

• Bulging, dragging or heaviness of the vagina.

• Leakage with coughing, sneezing, intercourse or exercise.

Impact of Pelvic Floor Dysfunction on Overall Health

Pelvic floor dysfunction can have a significant impact on your overall health and well-being, affecting both physical and emotional aspects of your life. Some of the potential impacts include:

- Reduced Quality of Life: Persistent symptoms can lead to discomfort and embarrassment, affecting your daily activities and social interactions.

- Physical Limitations: Pain or dysfunction can limit your ability to engage in physical activities, including exercise and recreational activities.

- Mental Health: Chronic pelvic pain or incontinence can lead to stress, anxiety, or depression, further impacting your quality of life.

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 Tugun Osteopathy on 0405640786. We’re here to help you achieve and maintain optimal health and well-being.

To find out more about our pelvic health consults click here.