Effective Ways to Prevent Pelvic Floor Weakness

Understanding Pelvic Floor Health

The pelvic floor is a group of muscles that supports important organs including the bladder and bowel and, in women, the uterus. Like other muscles in the body, pelvic floor muscles can become weaker over time.

Maintaining good pelvic floor strength can help support bladder and bowel control, sexual function and general pelvic health.

What can contribute to pelvic floor weakness?

Pelvic floor weakness can occur for a number of reasons. Pregnancy and childbirth can place additional strain on the pelvic floor, while ageing and hormonal changes may also affect muscle strength.

Other factors can include regularly lifting heavy objects, chronic coughing, constipation and straining, and carrying excess body weight.

Pelvic floor weakness can affect both women and men.

Exercise your pelvic floor muscles

Pelvic floor muscle exercises, sometimes known as Kegel exercises, involve deliberately contracting and relaxing the pelvic floor muscles.

As with other forms of exercise, correct technique and regular practice are important. Once you have identified the correct muscles, pelvic floor exercises can generally be incorporated into your everyday routine.

If you are unsure whether you are performing the exercises correctly, a pelvic health physiotherapist or other appropriately qualified healthcare professional can provide guidance.

Avoid unnecessary straining

Repeated straining can place additional pressure on the pelvic floor.

Maintaining healthy bowel habits, staying hydrated and eating sufficient fibre may help reduce constipation and the need to strain.

Good lifting technique is also important, particularly if you regularly lift heavy objects at work, at home or during exercise.

Manage persistent coughing

Frequent or chronic coughing repeatedly increases pressure on the pelvic floor.

If you have an ongoing cough, it is worth discussing the cause with an appropriate healthcare professional rather than simply accepting it as something you have to live with.

Pelvic floor health after pregnancy and childbirth

Pregnancy and childbirth can place considerable demands on the pelvic floor muscles.

Pelvic floor exercises may form part of recovery following childbirth, but every person's circumstances are different. If you experience symptoms such as bladder or bowel leakage, pelvic heaviness, pain or difficulty performing pelvic floor exercises, seek advice from a pelvic health physiotherapist or another appropriate healthcare professional.

Can a pelvic floor exerciser help?

Some people find it difficult to identify or effectively exercise their pelvic floor muscles voluntarily.

Pelvic floor exercisers that use electrical muscle stimulation (EMS) are designed to stimulate the pelvic floor muscles, helping the user perform contractions as part of a pelvic floor training program.

These devices are not appropriate for everyone, so it is important to read the instructions and contraindications supplied with the device and seek professional advice if you are unsure whether pelvic floor stimulation is suitable for you.

Building pelvic floor exercise into your routine

Consistency is important when training any muscle group. Making pelvic floor exercises part of an existing daily routine can make them easier to remember.

Most importantly, don't ignore symptoms of pelvic floor dysfunction. Bladder or bowel leakage and other pelvic floor symptoms are common, but assessment by an appropriate healthcare professional can help identify the cause and suitable management options.

TensCare pelvic floor exercisers

TensCare offers a range of pelvic floor exercisers designed to support pelvic floor muscle training for women and men.

From simple pelvic floor stimulation devices to more advanced programs, choosing the appropriate device depends on your individual needs.