WASHINGTON, D.C. – Pelvic floor dysfunction affects millions of women, but therapeutic exercises offer hope for relief.
Painful intercourse, urinary leakage, constipation, and weak orgasms are more common than many realize, often indicating pelvic floor dysfunction. Sara Reardon, a renowned pelvic floor physical therapist with nearly 20 years of experience, explains that these issues stem from the muscles at the base of the pelvis, which support vital organs and work with abdominal muscles to stabilize the spine.
Understanding Pelvic Floor Dysfunction
Reardon, author of Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage, emphasizes the importance of recognizing these muscles and addressing problems early. “Many of us don’t know these muscles exist,” she says, underscoring the need for awareness and treatment.
One in three women will experience a pelvic floor disorder in her lifetime.
This statistic includes women of all ages, from young adults to postmenopausal women who have never given birth. Pelvic floor physical therapy, which involves specific exercises and stretches, can significantly improve symptoms, enhancing bowel and bladder control, sexual enjoyment, and postpartum recovery.
Key Symptoms and Solutions
Recognizing the Signs
Common symptoms of pelvic floor tension include straining during bowel movements, incomplete emptying, and painful intercourse. Reardon advises that these issues often arise from overly tight or tense muscles, which prevent proper relaxation.
“Orgasms are pelvic floor muscle contractions,” Reardon notes, highlighting the link between muscle issues and sexual dysfunction.
Practical Tips for Relief
Reardon recommends avoiding “power peeing” and instead advises relaxing the pelvic floor to allow natural urination. She also suggests monitoring posture, varying movements, and incorporating deep breathing and stretching exercises, such as yoga poses like child’s pose or happy baby pose.
- Maintain good posture throughout the day.
- Practice deep breathing to relax pelvic muscles.
- Incorporate stretches and yoga poses.
- Consider using therapy wands or vaginal dilators for internal massage.
Addressing Pelvic Floor Weakness
Weakness in pelvic floor muscles can lead to urinary leakage during activities like coughing or running and pelvic organ prolapse. Reardon advises strengthening exercises, including quick and long-hold Kegel contractions and incorporating them into daily activities.
“Kegel before you cough,” Reardon suggests, to prevent leakage.
Seeking Professional Help
If symptoms persist, Reardon encourages consulting a pelvic floor therapist. In the United States, individuals can access evaluations without a physician’s referral, although insurance may require one for continued treatment. A qualified therapist should offer a combination of exercise, manual therapy, and education.
Future Implications and Expert Advice
Reardon stresses the importance of finding a compassionate therapist who listens and provides comprehensive care. “We’re talking about vulnerable and intimate issues,” she says, emphasizing the need for a comfortable and supportive therapeutic environment.
As awareness of pelvic floor health grows, more women can find relief through targeted exercises and professional guidance. Reardon’s work and advocacy continue to shine a light on these critical health issues, offering hope and practical solutions to those affected.
This article was edited by Malaka Gharib, with visual input from Beck Harlan. For more insights, listen to Life Kit on Apple Podcasts or Spotify, and follow us on Instagram at @nprlifekit.
