What Is Pelvic Floor Disorder?
In this modern era, it's safe to say a lot of us are open to new ideas and perspectives. Even so, many people still shy away from discussing health matters they find embarrassing, and pelvic floor disorder (PFD) is one of them. PFD happens to both genders but is more common in women; according to UCLA Health, one in three women will experience a pelvic floor disorder in her lifetime.
Anatomically, the pelvic floor is a group of muscles found at the base of the pelvis. These muscles support the structures that keep everything in place, wrapping around the pelvic bone to add support to organs including the bladder, uterus (in females), prostate (in males), and rectum.
Pelvic floor disorder refers to a group of conditions that affect these muscles. It occurs when the pelvic muscles and connective tissue weaken, making it difficult to relax and coordinate the muscles needed to urinate or have a bowel movement. The most common pelvic floor disorders are urinary incontinence (lack of bladder control), fecal incontinence (lack of bowel control), and pelvic organ prolapse, in which the uterus, bladder, or bowel can drop within the vagina and cause a bulge through the vaginal canal.
What PFD Can Feel Like
Women with PFD may experience pain during intercourse, while men may experience erectile dysfunction. Other commonly reported symptoms include constipation; pressure and pain in the vagina or rectum; urinary incontinence, including an urgent need to urinate; painful urination; incomplete emptying of the bladder; a heavy feeling in the pelvis; a bulge in the vaginal area or rectum; and muscle spasms felt in the pelvis.
What Causes Pelvic Floor Disorder
Some of the known causes of PFD include pregnancy and childbirth, which can put a strain on the pelvic floor and vagina, vaginal births are known to roughly double the rate of PFD compared to cesarean deliveries. Menopause and aging can also weaken the pelvic floor muscles and lead to pelvic organ prolapse over time. Trauma or injury and obesity are additional known causes.
Physical Therapy Exercises That Can Help
Some assume surgery is the only option, but before going under the knife, one of the most recommended treatments is pelvic floor physical therapy. Through a variety of exercises, physical therapy helps strengthen the pelvic floor muscles and mitigate the effects of PFD.
Kegels can be done anywhere, sitting, standing, or lying down, and both men and women can do them. Make sure your bladder is empty first, then tighten (pull up, rather than push down) your pelvic floor muscles for 3 seconds and relax for 3 seconds, remembering to breathe throughout. Repeat 8 to 10 times a day.
Bridges target several muscles, especially the buttocks, while also strengthening the pelvic floor. Lie on a mat with knees bent at a 90-degree angle, push your hips off the ground by squeezing your glutes and pelvic floor muscles, hold for at least 3 seconds, then slowly lower back down. Repeat at least 8 times.
Squats engage some of the body's largest muscles and help relax the pelvic floor, though care should be taken not to let the buttocks do all the work. Stand upright with feet apart, bend your knees as if sitting into a chair, then push back up. Repeat at least 8 times.
Getting the Right Diagnosis
It's essential to have a complete understanding of pelvic floor disorders. Worst cases may require surgery and medication, but having yourself assessed and diagnosed early can help prevent things from getting worse. Following your physician's and physical therapist's treatment plan will give you the best results, send us a message for more information.