Common Pelvic Floor Health Mistakes and How to Avoid Them

By Elizabeth Akincilar, MSPT, Cofounder, PHRC Merrimack

The pelvic floor plays a significant role in several crucial functions, including bowel health, sexual function, and balance. However, certain common habits and misconceptions can lead to pelvic floor dysfunction. Did you know we were featured in an Insider magazine article? Let’s review these common mistakes and hopefully give you a few ways to avoid them in the future!

Here are some key points to remember:

Breath-holding during workouts

This common mistake can cause the pelvic floor to tighten, leading to sexual dysfunction and problems with urination and bowel movements. Holding your breath during activities like lifting heavy objects or exercising can increase pressure on the pelvic floor muscles, potentially leading to pelvic pain. Focus on maintaining proper breathing techniques during physical exertion.

Part I: Breathing Techniques for Pelvic Floor Health

Part II: Breathing Techniques for Pelvic Floor Health

Check out our full Youtube playlist about Breathing Techniques.

Sedentary lifestyle

Sitting for extended periods can compress the muscles and nerves in the pelvis, triggering urinary tract issues and chronic pain in the pelvic and lower back area.

Unnecessary or incorrect Kegel exercises

Not everyone needs to do Kegel exercises. Doing them unnecessarily or incorrectly can over-tighten the pelvic floor, causing sexual dysfunction, frequent urination, or difficulty with bowel movements.

Poor dietary habits

Good pelvic floor and bowel health are closely linked to a diet rich in fiber and adequate water intake.

Incorrect pooping technique

Western toilet designs aren’t ideal for proper bowel movements. Using a toilet stool or elevating your feet can improve your pooping technique while reducing the daily chronic pelvic pain experienced.

Ignoring pelvic pain

Any pain or discomfort in the pelvic region should be evaluated by a medical professional. Whether or not you have had your pelvic pain diagnosed or not, getting your pelvic pain treated can greatly improve your quality of life. When you ignore your pelvic pain, it can develop into chronic pelvic pain, but help is out there! Whether or not your pelvic pain is manifesting as: menstrual cramps, ongoing pain, bladder issues, constipation, or other symptoms, treatment options are available. Your pelvic health matters!

Overlooking symptoms in menopause and postpartum

Menopausal individuals should not ignore pelvic discomfort, and postpartum individuals should seek help for any form of incontinence. Whether you have acute pelvic pain or not, PFPT can be a beneficial part of any care plan for those under this category.

Enduring severe menstrual pain

Debilitating menstrual pain is not normal and should be checked by a healthcare provider. High levels of pain related to the menstrual cycle should be taken seriously.

Posture

Maintaining pelvic health requires awareness and proactive measures, including maintaining good posture, practicing appropriate exercise techniques, and seeking timely medical care for any concerns. Your pelvic muscles will thank you for paying attention to them!

Frequently Asked Questions

Q: What does a pelvic floor physical therapy appointment entail?

A: Hi! To put it simply, a PFPT appointment starts with an evaluation of your health history, followed by both an external and internal exam. Pelvic floor pt appointments can involve a lot, so we didn’t want you to miss any information. Here is a short clip about what to expect, followed by this extensive blog about the initial appt/treatment plan!

Q: I can’t find a provider, or you are too far away

A: This directory might help you locate a provider near you. The providers on the listed are trusted specialists who can assist in treating chronic pelvic pain.

Q: How can I book an appointment with you?

A: Great question! There are various ways to do so. You can fill out your information here and we can get a hold of you. Or you can book a telehealth appointment here. OR you could call any of our offices (phone numbers here) and schedule an appointment directly.

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Check out our recently published e-book titled “Vulvodynia, Vestibulodynia, and Vaginismus,” designed to empower and inform individuals on their journey towards healing and understanding.

Did you know we opened our 11th location in Columbus, OH? Now scheduling new patients- call (510) 922-9836 to book!

Are you unable to come see us in person in the Bay Area, Southern California or New England? We offer virtual physical therapy appointments too!

Virtual sessions are available with PHRC pelvic floor physical therapists via our video platform, Zoom, or via phone. For more information and to schedule, please visit our digital healthcare page.

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