What is the pelvic floor and how to strengthen it

What is the pelvic floor

Much is said about the pelvic floor when it comes to women who are mothers, but little is said about how important it is to strengthen this part of the body. All women, without exception, should work on their pelvic floor even if they are not pregnant. Because the muscles in this area weaken over time and it is the main cause of problems such as urine leakage.

The pelvic floor is the set of muscles and ligaments found in the lower part of the abdominal cavity. These have a very important function, since they are responsible for supporting the pelvic organs, such as the bladder and urethra, vagina, uterus and rectum. For these organs to function properly, they must be kept in the proper position and for this are the pelvic floor muscles.

When the pelvic floor is weakened, something that happens for various reasons, it runs the risk of suffering, among others, urine leakage, sexual dysfunction, prolapse or low back pain. So it is very important to take care of, protect and strengthen the pelvic floor so that this does not happen.

How do I know if I have a weakened pelvic floor?

Kegel exercises

If you have weakened pelvic muscles and ligaments, you can suffer from various symptoms such as urinary incontinence. Something very characteristic and easy to notice is that you can't control urine leakageEven with coughing, jumping or laughing, you may have a slight leak, which is a clear sign of a weakened pelvic floor.

Other symptoms with which you can recognize pelvic floor problems are pain when having sex, lower back pain and even prolapse, which is the displacement of the organs that the muscles support, such as the anus. These symptoms are the most serious, so you should not let time pass and at the slightest symptom, consult your doctor to assess the state of your pelvic floor.

How to strengthen the pelvic floor

Strengthen the pelvic floor

To strengthen the pelvic floor, several types of therapies can be used. The first option if you suffer from a severe problem is to have specialized physiotherapy in this matter. Otherwise, you could suffer further damage trying to fix the problem yourself. In the mildest cases and even as a preventive measure, there are alternatives such as the following.

  • Kegel exercises: These types of exercises are designed to work the pelvic floor muscles, so that they are strengthened just like other types of muscles in the body are worked. For Kegel exercises tools such as Chinese balls or the exerciser can be used Kegel. With these exercises you can tone your muscles and improve pelvic floor function.
  • The Yoga: some yoga poses or asanas are perfect for working the pelvic floor. Consult with a specialist to find the best exercises for your specific case. Since working the pelvic floor if it is not damaged it can be counterproductive.
  • Low impact exercise: anyone who does not imply an impact with the body, which does not include jumps, or sudden movements. The best sports for women in this case are swimming, biking, walking, or riding the elliptical.

It is also very important to consider some preventive measures. How to maintain a good body weight, practice physical exercise regularly, have good toilet habits, eat a diet rich in fiber to have a correct intestinal transit, have a good posture especially when sitting and do low-impact activities.

There are risk factors that can weaken the pelvic floor, such as natural childbirth, pregnancy, obesity, practicing high-impact sports, chronic constipation, respiratory diseases or undergoing surgery or gynecological treatment. Prevention is the best tool against a problem that can cause serious day-to-day disruption. Consult with your doctor and find the best alternative to remedy this problem before it becomes more serious.

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