Is Your Pelvic Floor Weak? Signs You Shouldn’t Ignore

The pelvic floor supports the bladder and reproductive organs while maintaining core stability and posture. When these muscles weaken, symptoms such as incontinence, pain, and pelvic pressure can develop, often overlooked or misattributed to aging. Fortunately, pelvic floor physiotherapy in Grande Prairie provides effective treatments to restore muscle function and improve overall pelvic health. Common signs of pelvic weakness and how to strengthen it through pelvic floor physiotherapy are mentioned below,

Frequent Urination and Urgency – Bladder Training

An increased urge to urinate frequently, even when the bladder isn’t complete, could indicate pelvic dysfunction, where weakened muscles fail to control bladder function properly. 

Bladder training is a structured technique that helps retrain the bladder to hold urine for extended periods, reducing urgency and frequency. It involves increasing the time between bathroom visits by resisting the urge to urinate using deep breathing and pelvic floor contractions. 

Over time, this strengthens bladder control, minimizes leaks, and helps establish a healthier urination schedule. Staying consistent and avoiding bladder irritants like caffeine and alcohol further enhances its effectiveness.

Accidental Leaks (Urinary or Bowel Incontinence) – Kegel Exercises

The common signs of pelvic floor dysfunction are involuntary leakage during activities such as sneezing and coughing. This suggests that the pelvic muscles cannot adequately support the bladder and bowel, leading to stress incontinence. 

To combat this, Kegel exercises are highly recommended. To perform Kegels, try to identify the pelvic floor muscles by attempting to stop the urine flow. Once identified, contract the muscles, hold for five seconds, and then relax. Repeat this cycle 10-15 times throughout the day. With consistent practice, 

Kegels help to restore bladder control, reduce incontinence, and prevent future leaks.

Pelvic or Lower Back Pain – Core Stabilization (Bridges & Bird-Dogs)

Weak pelvic floor muscles often contribute to pelvic dysfunction, which can cause chronic lower back pain. As the pelvic floor muscles fail to support the pelvis properly, other muscles must compensate, resulting in core instability and increased discomfort in the lower back, hips, and pelvic region. 

To address this issue, incorporating core stabilization exercises like bridges and bird dogs can significantly improve pelvic floor support. In bridges, lie on the individual’s back with the knees bent on the floor. Engage the individual pelvic floor, lift hips toward the ceiling, hold for a few seconds, and lower back down. In bird dogs, start on all fours and extend one arm and the leg while maintaining a neutral spine. 

These exercises strengthen the pelvic floor and improve overall core stability, providing better support to the lower back.

Difficulty with Bowel Movements or Constipation – Toilet Posture Adjustment

Constipation or difficulty with bowel movements can indicate weak pelvic floor muscles, which impair the coordination needed for proper bowel function. This may result in straining and discomfort. 

To address this issue, improving toilet posture is essential. Elevating the knees above the hip level with a footstool allows the body to align the rectum properly, facilitating smoother bowel movements and reducing strain on the pelvic floor. 

This simple adjustment encourages a more natural squatting posture, which enhances coordination and decreases the likelihood of pelvic dysfunction.

Pelvic Organ Prolapse (Heaviness or Pressure Sensation) – Pelvic Floor Lifting

A common sign of pelvic organ prolapse is the sensation of heaviness or pressure in the lower abdomen. This happens when the pelvic floor muscles fail to support the bladder, uterus, or rectum, causing these organs to shift downward, resulting in a bulging sensation. 

Pelvic floor lifting exercises are highly effective in strengthening the pelvic floor and reducing prolapse symptoms. To perform pelvic floor lifts, lie on the individual’s back with knees bent and feet flat. Gently contract the pelvic floor muscles as if lifting them upward, hold for a few seconds, then release. Performing 10-15 reps helps to strengthen the pelvic floor, reduce prolapse symptoms, and improve overall pelvic health.

Poor Posture and Core Weakness – Functional Core Strengthening

Another sign of pelvic floor dysfunction is poor posture and core weakness. When the muscles around the pelvic floor are weak, it will lead to instability in the core, which affects postural alignment and overall body mechanics. This can contribute to discomfort or pain, especially in the lower back and pelvic region. 

Exercise like planks significantly strengthen the transverse abdominis and improve pelvic floor function. Engage the individual’s core and pelvic floor in planks while maintaining a straight body from head to heels. Hold for 20-30 seconds, gradually increasing the duration as the strength improves. This exercise helps stabilize the core, improve posture, and support overall pelvic health.

Early Intervention – Taking Action for a Healthier Pelvic Floor

• Recognizing Early Signs: Identifying symptoms of pelvic floor dysfunction allows individuals to take proactive steps in preventing more severe issues. Addressing concerns helps avoid further complications and maintain pelvic health.
• Seeking Professional Guidance: Pelvic health physiotherapy ensures proper treatment. Early intervention with tailored therapy, including techniques like manual therapy and myofascial release, enhances the effectiveness of the treatment plan and improves recovery outcomes.
• Regular Progress Monitoring: Consistent follow-ups through women’s pelvic health physiotherapy are essential to track progress and adjust treatment plans as necessary. Early intervention leads to better long-term pelvic health and overall well-being.

The above signs are key indicators of pelvic floor dysfunction. Seeking pelvic floor physiotherapy in Grande Prairie at the first signs can help prevent further complications and improve overall well-being.

Rebuild Strength, Restore Confidence – Start Today

Ignoring pelvic weakness signs can lead to long-term discomfort and functional limitations. Strengthening these essential muscles through pelvic floor physiotherapy in Grande Prairie improves bladder control, posture, and overall well-being. Junction Point Physical Therapy in Grande Prairie helps individuals regain strength and confidence. Book an appointment today and take control of your pelvic health for a stronger, healthier future. We offer male and female pelvic floor physiotherapy services to help with overall recovery. Regain strength and confidence with utmost care.