How to Watch Out for Your Pelvic Floor in Seasons of Stress
Stress is an unavoidable part of life, and certain seasons—whether due to work, family, or unprecedented natural disasters like the recent LA fires, can become overwhelming. During these times, it’s important to pay attention to your pelvic floor. As a pelvic floor physical therapist (PT), I’ve seen how stress can impact this vital group of muscles, and I’m here to share practical ways to protect your pelvic floor when life gets hectic.
Why the Pelvic Floor Matters
The pelvic floor is a group of muscles that stretch across the bottom of the pelvis. These muscles support your bladder, uterus (if you have one), rectum, and other pelvic organs. They play a key role in core stability, sexual function, and controlling bladder and bowel movements. In seasons of stress, it’s crucial to keep your pelvic floor healthy to avoid discomfort or dysfunction.
How Stress Impacts Your Pelvic Floor
Stress affects the pelvic floor in several ways:
Muscle Tension: Stress can cause unconscious clenching of muscles, including those in the pelvic floor. Prolonged tension can lead to pain and pelvic floor dysfunction.
Breathing Patterns: Shallow, chest-based breathing is common during stress, disrupting the natural coordination between the diaphragm and pelvic floor muscles.
Digestive Issues: Stress can lead to constipation, diarrhea, or bloating. Straining due to constipation can overwork the pelvic floor, while chronic diarrhea can irritate these muscles.
Hormonal Changes: Chronic stress triggers cortisol release, which can weaken connective tissues and impair muscle recovery, potentially affecting pelvic floor health.
Signs Your Pelvic Floor May Be Struggling
Pelvic pain or pressure
Increased urgency or frequency of urination
Painful intercourse
Constipation or difficulty emptying the bladder
Unexplained lower back or hip pain
This Child’s Pose position helps to lengthen the pelvic floor and redirect pressure up and out of the hips by breathing into your back
How to Care for Your Pelvic Floor During Stressful Times
Focus on Your Breathing: Practice diaphragmatic breathing to relax your pelvic floor and restore its coordination with the diaphragm. Place one hand on your chest and one on your belly. Inhale deeply, letting your belly rise, then exhale slowly, allowing it to fall.
Incorporate Stress-Relief Activities: Engage in yoga, meditation, or gentle stretching to ease overall tension and reduce stress on your pelvic floor.
Maintain Healthy Bowel Habits: Drink plenty of water, eat a fiber-rich diet, and avoid straining during bowel movements. Seek professional advice if constipation persists.
Seek Support: A pelvic floor PT can evaluate your specific needs and guide you in exercises and strategies to protect your pelvic floor.
Stay Active: Regular physical activity can help manage stress, improve circulation, and promote pelvic floor health.
Prioritizing Your Pelvic Floor in Stressful Seasons
Life’s stressful periods don’t have to take a toll on your pelvic floor. By staying aware of how stress affects your body and taking proactive steps to care for your pelvic floor, you can maintain its health and functionality. If you’re experiencing any pelvic floor issues, don’t hesitate to reach out to a healthcare provider for support. Your pelvic floor deserves the same care and attention as the rest of your body.
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