Introducing your Pelvic Floor!

Read on to get the low down, on your down below.

  • The pelvic floor muscles are a diamond shaped hammock of muscles located at the bottom of your pelvis. They attach to the front of your pelvis at your pubic bone, head backwards to spread out between your sit bones, and attach to the back of the pelvis on the tailbone. There are many soft tissue layers to the pelvic floor such as muscles, connective tissue, ligaments, nerves, and blood vessels.

  • The pelvic floor muscles are responsible for bladder & bowel function, provide support your pelvic organs (bladder, uterus, rectum), work with a team of muscles to make up your deep core (which provides stability to your trunk) and have major roles in sexual function and childbirth.

  • The pelvic floor muscles are like any other muscles, they need to be able to contract AND relax for normal function. They have to move quickly to prepare for a cough or sneeze, provide some strength + endurance as you locate a bathroom and coordinate with your breathing + core muscles.

  • Your pelvic floor muscles provide support to your bladder, holding it up in space. The muscles also need to contract to hold urine in when you have the urge to pee and relax when you are sitting down on the toilet to empty your bladder. If you are experiencing leaks in every day life and/or with exercise you may be experiencing urinary incontinence. If you are experiencing a strong, uncontrollable urge to pee you may be experiencing urinary urgency. If you are leaking with that urge, you may be experiencing urge incontinence. If you are struggling with any of these symptoms, your pelvic floor could use some TLC.

  • The pelvic floor muscles hold your rectum up in space, contract to prevent the leakage of gas or poop, and relax so you can empty. If you cannot control the urge to fart or hold your poop in, you may by experiencing anal or fecal incontinence. If you are struggling with a strong, uncontrollable urge to poop you may be experiencing fecal urgency. If you are struggling with hard, difficult or incomplete bowel movements you may be dealing with constipation. These are all signs your pelvic floor muscles could use some attention.

  • Your pelvic floor muscles play a significant role in your sexual health and function. They contract around the clitoris and inside the vagina to produce an orgasm. If you are lacking sensation and/or muscle tone, having weaker orgasms or finding they are more difficult to achieve you may be dealing with pelvic floor muscle weakness. If you are struggling to complete an orgasm, having pain with penetration or on position, or cannot tolerate penetration at all you, may have pelvic floor muscle tension.

  • Your pelvic floor muscles have some muscle tension at rest to support your pelvic organs (bladder, uterus and rectum) and to prevent them from putting unwanted downward pressure on your vagina. If you are experiencing a dragging or dropping feeling in your vagina, rectum or lower abdomen, feeling like you are sitting on a golf ball, difficulty or incomplete emptying of your bladder or bowels, you may be experiencing pelvic organ prolapse.

  • Your pelvic floor muscles are part of a team of four muscles, arranged in the shape of a cylinder, that create your deep core. The bottom of the core is located deep inside the pelvis and is made up of your pelvic floor muscles. The top is the diaphragm or breathing muscle, which lives in your ribcage. The front is the Transverse Abdominus (known as your corset ab muscle) which runs from your breast bone to pubic bone and wraps around horizontally to the back body. Finally the multifidus muscles make up the back of the core, they are small muscles running from one segment of the spine to another. As a team these muscles provide incredible stability to your trunk and work together to manage intra-abdominal pressure associated with breathing, coughing, lifting and moving.

  • The pelvic floor muscles (and deep core) undergo a substantial amount of pressure and stretching during pregnancy from the growing baby. They still need to be able to do their various jobs, while not always in the most optimal positions. The pelvic floor muscles need to be BOTH strong to prevent leaks + support your internal organs AND flexible for child birth, lengthening and opening as the baby exits. The uterus (a muscular organ) contracts during labour, moving the baby down to put pressure on the cervix to thin & dilate it. During the “pushing” phase of birth, the pelvic floor actually needs to relax, lengthen and open to get out of the way for the baby. Essentially, it is like opening the door for the baby to exit. If you delivered you baby by Caesarean birth, it’s not uncommon to experience scar tissue pain & sensitivity, urine leaks, or discomfort/ pain with intimacy as your pelvic floor still underwent pressure & strain during pregnancy.

Pelvic Floor Symptoms

  • Pee Problems

    Pee problems may include stress incontinence such as urine leaks with a laugh, cough, sneeze or exercise; or urge incontinence, which is leaking urine with the urge to urinate. Other symptoms may include painful or difficulty peeing and increased trips to the bathroom. Urine leaks with movement or activity often indicates a muscle or coordination problem, whereas urgency and frequency may require a combination of mental + physical strategies.

  • Poop Problems

    Poop difficulties may include leaking stool or gas, which is called anal or fecal incontinence; urgency which is a strong urge that is difficult to defer; hard, difficult or infrequent bowel movements could be a sign of constipation. A history of fissures or hemorrhoids may be a clue to increased pelvic floor tension. There are so many great strategies to help improve those symptoms, including how to relax your pelvic floor and toilet posture tips. Poor bowel health and habits can also contribute to urine leaks, urgency & frequency!

  • Potential Prolapse Problems

    Pelvic organ prolapse may occur when your pelvic floor has undergone a lot pressure, you may be lacking proper muscular support, and/or experiencing a shift of hormones. It may feel like a LOT of pressure or heaviness in any area of your abdomen or down below. It can also be associated with incomplete bowel movements or difficulty fully emptying your bladder. Pelvic Organ Prolapse is common after child birth and during both peri-menopause and menopause due to hormonal shifts.

  • Intimacy Problems

    Intimacy problems can range from poor muscle tone or a lack of sensation, to difficulty achieving or having pain with orgasm, to pain with penetration or certain positions, or an inability to tolerate any form of penetration. It can also indicate shift in hormones, especially if dryness is an issue.

  • Pelvic Girdle + Low Back Pain

    Chronic low back, pelvic girdle, deep buttock or hip pain, and tailbone pain that hasn’t improved with typical treatment, may indicate that your pelvic floor is to blame! More often than not, this can mean that there is too much tension in your pelvic floor and a lack of support elsewhere around your pelvis. In other cases the opposite is true, not enough support from your pelvic floor muscles and too much tension elsewhere.

  • Pregnancy Problems

    During pregnancy your pelvic floor undergoes an incredible amount of stretch + pressure. Some commom problems in pregnancy are urine leaks, pelvic girdle pain (pain anywhere around the pelvis), low back + hip pain and constipation. Some people may also experience hemorrhoids or varicose veins around the vulva + inner thighs. It is never too early to seek out treatment in your pregnancy or to prepare for an upcoming birth + delivery!

  • Postpartum Problems

    Pregnancy, labour & birth are the ultimate marathon for your body. Initial recovery extends well beyond the typical 6 week period identified by care providers. It often takes 12-24 months to feel like a new version of your pre-pregnant self or achieve a higher intensity of physical activity. Time is your friend! Common postpartum concerns are: urine leaks and urgency, pelvic organ prolapse, sensitive or painful perineal or Caesarean scar tissue, ab separation (which happens in 100% of pregnancies) and hemorrhoids.

  • Peri-Menopause & Menopause

    During the peri-menopause phase there is a transition of hormones that may cause a worsening of symptoms and/or new symptoms such as urine leaks, urinary urgency & frequency, dryness, painful intimacy and pelvic organ prolapse.