Pelvic Floor Health for Moms: What You Need to Know

Are you one of the countless working moms who often prioritize everything else over your own health? Motherhood brings many joys, but it can also take a toll on your body—especially your pelvic floor. Are you pregnant, newly postpartum, or even years into parenting? Taking care of your pelvic floor is essential for women’s overall health and well-being.

Have you ever considered how much your pelvic floor impacts your daily life as a parent? This crucial muscle group plays a significant role in your physical health and emotional well-being. Read on to find out why taking care of your pelvic floor is essential, what symptoms to watch for, and how to incorporate simple exercises into your routine.

What is the Pelvic Floor?

The pelvic floor is a group of muscles that support the bladder, uterus, and bowel. These muscles are key to core stability, sexual function, and bladder and bowel movement control.

Pregnancy, childbirth, and even daily mom duties like lifting kids, prolonged sitting, and running errands can weaken these muscles. The daily grind of work and family life can take a toll on your pelvic floor, leading to discomfort and other complications. That’s why pelvic floor care is so critical!

Signs of a Weak Pelvic Floor

Have you ever experienced unexpected leaks during a laugh or a sneeze? Understanding the signs of pelvic floor weakness is essential, as it can lead to more serious health issues if left unaddressed. Did you know that nearly one in three women experience pelvic floor dysfunction at some point in their lives? (Source: NIH)

If your pelvic floor muscles need some TLC, you may notice:

• Urinary leakage when sneezing, coughing, or laughing
• A feeling of heaviness or pressure in the pelvis
• Difficulty controlling bowel movements
• Pain during sex
• Lower back or hip pain

If you’re experiencing any of these symptoms, there are ways to strengthen and heal your pelvic floor.

How to Strengthen Your Pelvic Floor

Let’s review some practical solutions to help you maintain strength while managing your busy life. There are simple steps you can take to improve pelvic floor health. Here are some effective strategies:

1. Kegel Exercises

Kegel exercises strengthen the pelvic floor muscles that support various organs, including the bladder, uterus, and intestines.  These exercises aren’t just a remedy for postpartum recovery; they can benefit individuals at any stage of life.  Kegels can also benefit men by helping manage urinary issues and improving erectile function.

Incorporating Kegel exercises into your daily routine can be surprisingly simple and discreet. Imagine doing them while waiting in line or sitting at your desk—there’s no need for special equipment or a gym membership. 

To do Kegels:

• Squeeze the muscles you would use to stop urine flow.
• Hold for 5 seconds, then relax.
• Repeat 10-15 times, three times a day.

If you struggle with doing Kegels regularly, here is a great tool to help. It’s called the Boost: Sit-On-Top Kegel Trainer. Like it says in the name, you sit on top of this when seated on a chair (so there is no need for undressing or using internal tech). I use it on my lunch break at work. It measures pelvic floor muscle activation, detecting when you flex and release. The app has various workouts and games you can play while doing Kegel exercises, and it tracks your progress.

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Recent studies suggest Kegels can promote mindfulness and body awareness as individuals learn to connect with their core strength and stability. By consciously practicing these exercises, one can foster a deeper appreciation for the body’s mechanics, enhancing overall well-being. 

2. Breathwork & Core Engagement

Practice something called Diaphragmatic breathing to support pelvic health. 

• Practice deep diaphragmatic breathing.
• Engage your core gently when lifting or carrying your child.
• Avoid holding your breath during daily tasks.

3. Proper Posture & Movement

Correct posture plays a vital role in maintaining pelvic floor health. When we sit, stand, or move with proper alignment, we reduce strain on our muscles and joints and promote optimal pelvic floor function. This area supports vital organs like the bladder and uterus and relies on balanced pressure and tension. Poor posture can lead to increased intra-abdominal pressure, weakening the pelvic floor over time and potentially resulting in issues such as incontinence or pelvic pain.

Good posture enhances body awareness, effectively recognizing and engaging our core muscles. Good posture is also crucial for mitigating the long-term effects of prolonged sitting that many working moms experience. Poor posture can lead to chronic pain and musculoskeletal issues. 

Here are some tips for proper posture:

• Keep good posture when sitting or standing.
• Avoid straining when using the bathroom.
• Lift from your legs, not your back, when picking up kids or groceries.

4. Stay Hydrated & Eat Fiber

Drinking plenty of water supports overall bodily functions and helps maintain optimal bladder health. When you’re well-hydrated, your urine becomes less concentrated, reducing irritation and the urge to urinate frequently. This means that by simply ensuring adequate fluid intake, you can alleviate some pressure on your pelvic floor while promoting better bladder control.

In tandem with hydration, incorporating fiber-rich foods into your diet is crucial for overall pelvic health. A high-fiber diet aids digestion and prevents constipation, which can put additional strain on the pelvic muscles. Foods like whole grains, fruits, and vegetables help keep your digestive system running smoothly, minimizing the risk of developing conditions that could weaken pelvic support. 

5. Pelvic Floor Physical Therapy

If pelvic floor issues persist or interfere with daily life, consult a healthcare provider. A pelvic floor therapist can help assess your needs and guide you through tailored exercises. A specialist can help you find the best approach for healing and strengthening these muscles.

Embracing Kegels fortifies the pelvic floor and empowers tired moms to take charge of our health proactively and holistically. Taking care of your pelvic floor isn’t just about avoiding discomfort—it’s about feeling strong, confident, and healthy. When you become a new mom, and even after parenting for years, small daily habits can make a big difference!