The power of pelvic floor health: Why tightening matters

When it comes to overall well-being, the health of your pelvic floor might not be the first thing that comes to mind. However, these often-overlooked muscles play a crucial role in everything from core stability to bladder control and even sexual health. In recent years, the conversation around pelvic floor health has gained momentum, highlighting the importance of maintaining and strengthening these muscles. But why does tightening your pelvic floor really matter?

In this article, we decided to interview Sandra Koh from Theresa, a holistic medical group in Singapore which recently launched its Vagifacial at Cosmo Aesthetic Medispa, which is also under the Theresa name. From exploring the profound impact that a strong pelvic floor can have on your life, to debunking myths as well as offering practical tips to ensure you’re giving these muscles the attention they deserve, here’s everything you need to know about your pelvic floor health.

What are pelvic floor muscles and why they are important for overall health?

Pelvic floor care is all about keeping the muscles at the bottom of your pelvis strong and healthy. These muscles support important organs like your bladder, uterus, and bowel, and they play a big role in controlling things like peeing, pooping, and even sexual function.

Post-baby: After having a baby, your pelvic floor muscles can be stretched and weakened due to the pressure and weight during pregnancy, as well as the process of childbirth itself. This can lead to problems like leaking urine when you laugh, sneeze, or cough (called urinary incontinence) or even issues with controlling your bowels.

Long-term effects of neglect: If you don’t take care of your pelvic floor after having a baby, these issues can become worse over time. This might mean ongoing bladder leaks, a feeling of heaviness in the pelvic area (like something is “falling out”), or even sexual discomfort. Long term, weak pelvic floor muscles can lead to prolapse, where the organs they support begin to droop or push into the vaginal canal, causing further discomfort and complications.

Taking care of your pelvic floor can involve doing specific exercises, like Kegels, which strengthen these muscles, as well as being mindful of how you lift heavy objects or how you manage body weight. It’s an important part of recovery after childbirth and maintaining your overall health as you age.

What are some common issues that can arise from weak pelvic floor muscles?

Weak pelvic floor muscles can lead to several issues, including:

Urinary Incontinence: This is one of the most common issues, where you might experience involuntary leakage of urine, especially when coughing, sneezing, laughing, or exercising (stress incontinence).

Fecal Incontinence: Similar to urinary incontinence, weak pelvic floor muscles can lead to difficulty controlling bowel movements, resulting in accidental leakage of stool or gas.

Pelvic Organ Prolapse: Weak muscles can allow pelvic organs like the bladder, uterus, or rectum to drop lower in the pelvis, sometimes protruding into the vagina. This can cause discomfort, a feeling of heaviness, or even visible bulging.

Sexual Dysfunction: Weak pelvic floor muscles can lead to a decrease in sexual sensation, arousal issues, or pain during intercourse.

Chronic Pelvic Pain: Some people with weak pelvic floor muscles experience persistent pain or discomfort in the pelvic region.

Lower Back Pain: The pelvic floor is part of your core, and if it’s weak, it can contribute to lower back pain due to a lack of support and stability in that area.

Maintaining strong pelvic floor muscles is important for preventing these issues, especially after events like pregnancy, ageing, or surgery, which can weaken them.

How do pelvic floor exercises specifically help in improving these conditions?

Pelvic floor exercises, often called Kegel exercises, are specifically designed to strengthen the muscles of the pelvic floor. These muscles support the bladder, uterus, and rectum and play a critical role in controlling urinary and bowel functions, as well as in sexual function. Here’s how pelvic floor exercises help improve specific conditions:

1. Urinary Incontinence

Strengthening Control: Regular pelvic floor exercises strengthen the muscles that control the bladder and urethra, reducing or preventing stress incontinence (leakage during activities like coughing or sneezing) and urge incontinence (a sudden, intense need to urinate).

Bladder Support: By improving muscle tone, the pelvic floor better supports the bladder, reducing pressure on it and helping to prevent leaks.

2. Post-Pregnancy Recovery

Restoring Muscle Tone: Pregnancy and childbirth can stretch and weaken the pelvic floor muscles. Exercises help restore muscle tone, reducing the risk of long-term issues like prolapse or incontinence.

Supporting Healing: These exercises can also promote blood flow to the area, supporting healing and reducing discomfort after childbirth.

3. Pelvic Organ Prolapse

Preventing or Managing Prolapse: Strengthening the pelvic floor can help hold pelvic organs in place, reducing the likelihood of prolapse (when organs like the bladder or uterus drop from their normal position) or managing mild cases.

Reducing Symptoms: For those already experiencing prolapse, these exercises can reduce symptoms such as a feeling of heaviness or discomfort in the pelvic area.

4. Bowel Control

Improving Sphincter Control: Stronger pelvic floor muscles can improve control over the anal sphincter, reducing the risk of fecal incontinence (leakage of stool) or urgency.

Supporting Digestive Health: By maintaining muscle tone, pelvic floor exercises help ensure that the digestive system functions smoothly.

5. Sexual Function

Enhancing Sensation: Stronger pelvic floor muscles can enhance sexual sensation and orgasms for both men and women.

Supporting Sexual Health: For men, pelvic floor exercises can help with issues like erectile dysfunction, while women may find that they reduce discomfort during intercourse.

6. Reducing Pain

Alleviating Pelvic Pain: Regular exercises can reduce chronic pelvic pain by improving muscle function and reducing muscle tension in the area.

What are some misconceptions about pelvic floor exercises?

Many people believe that only women, particularly those who have given birth, need to do pelvic floor exercises. However, men can also benefit from these exercises, especially for issues like incontinence or post-prostate surgery recovery.

It’s common to think that pelvic floor exercises are only necessary if you’re already experiencing issues like incontinence or prolapse. In reality, these exercises can be preventative, helping to maintain pelvic health before problems arise.

While Kegels are a well-known pelvic floor exercise, the pelvic floor is a complex group of muscles that benefit from a variety of exercises, including those that focus on relaxation and coordination.

Signs and symptoms of a weak pelvic floor

Women with a weak pelvic floor might experience the following:

1. Urinary Incontinence

Stress Incontinence: Leaking urine during activities that increase abdominal pressure, such as coughing, sneezing, laughing, or exercising.

Urge Incontinence: A sudden, intense urge to urinate, followed by an involuntary loss of urine.

Frequent Urination: Needing to urinate more often than usual, especially at night.

2. Pelvic Organ Prolapse

A feeling of heaviness, dragging, or a bulge in the vaginal area. Some women describe this as feeling like something is “falling out” of the vagina.

3. Sexual Dysfunction

Pain during intercourse (dyspareunia).

Reduced sensation or difficulty achieving orgasm.

4. Lower Back Pain

Persistent or chronic lower back pain that may be linked to a lack of support from the pelvic floor muscles.

Can pelvic floor exercises benefit women at all stages of life, from postpartum to menopause?

Postpartum Recovery: Pelvic floor exercises can help strengthen the muscles that were stretched or weakened during pregnancy and childbirth. This can prevent or alleviate issues like urinary incontinence and pelvic organ prolapse.

Support: Strengthening these muscles can also support overall core stability, helping with posture and reducing lower back pain, which is common after childbirth.

Perimenopause and Menopause Hormonal Changes: During menopause, the decrease in estrogen levels can weaken pelvic floor muscles. Regular exercises can mitigate the effects of these hormonal changes, reducing the risk of incontinence and pelvic organ prolapse.

Bone Health: Pelvic floor exercises, especially when combined with other forms of strength training, can help maintain bone density, which is crucial during and after menopause.

Older Age Continued Support: As women age, maintaining pelvic floor strength can help with bladder control and reduce the risk of falls by supporting overall core stability.

Quality of Life: Strong pelvic floor muscles can contribute to a better quality of life by maintaining independence and preventing common issues like incontinence.