Updated: November 24, 2021
Originally Published: November 24, 2021
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During my postpartum checkup after the birth of my second child, I learned I had a weakened pelvic floor and a rectal prolapse (when your rectum shifts from its usual position—yikes, right?). My midwife recommended Pilates or consulting a pelvic floor therapist.
However, the chaos of life with two little ones took precedence, and I didn’t pursue either option. I wasn’t feeling any symptoms, so I figured it wasn’t an issue. Fast forward five years, and things took a turn for the worse. I began to feel my prolapse, experiencing deep rectal pressure and pain, especially during my menstrual cycle. But the real kicker was the pain I felt during intimacy. Oh, no way!
To make a long story short, I dove deep into learning about rectal prolapses and pelvic floor health. I initiated an exercise regimen specifically designed to address these issues, adhered to it diligently, and within a few months, my symptoms improved significantly. Yay!
One crucial realization was that strengthening your pelvic floor and addressing prolapses requires a comprehensive approach. The pelvic floor muscles, which support your bladder, uterus, and rectum, can be influenced by various factors. Maintaining the strength and health of your pelvic floor and its surrounding areas is essential for healing conditions such as diastasis recti, weakened pelvic floors, and pelvic prolapses.
For instance, habits like straining during bowel movements can weaken your pelvic floor. Heavy lifting and excessive coughing can exacerbate these problems. Additionally, certain exercises, like jumping or traditional sit-ups, can be detrimental.
Interestingly, some behaviors that have become commonplace during the pandemic could be negatively affecting our pelvic floors. As reported by The Washington Post, prolonged sitting at a computer is harmful, as is increased anxiety and stress.
According to The Post, spending extended periods in front of a screen and being generally more inactive can tighten and shorten your pelvic floor muscles. Moreover, stress can lead to overall body tension, including in the pelvic floor.
These combined factors are detrimental to pelvic floor health. Experts have noted a rise in pelvic floor issues since the pandemic began. “The combination of stress and sitting without engaging in various activities during the workday seems to have contributed to increased symptoms,” says Lisa Carter, a pelvic floor physical therapist at Greater Boston Urology, in an interview with The Post.
Fortunately, many of us are no longer confined to our homes and are becoming more active. While pandemic stress may not be entirely behind us (hello, winter surge!), many of us can at least see some light at the end of the tunnel.
Even if you find yourself sitting all day for work (like I do!), there are steps you can take to promote pelvic floor health. Practicing good posture, frequently changing positions, and taking regular breaks to stretch and move can make a difference, as outlined by The Post.
When it comes to pelvic floor health, it’s important to recognize that many issues we consider “normal,” particularly among those who have given birth, shouldn’t be accepted as such. Symptoms of pelvic floor dysfunction include urinary leakage, constipation, pelvic pain or pressure, and even lower back pain. Many individuals believe that leaking when sneezing or laughing is just part of motherhood or aging, but that doesn’t have to be your reality.
If you are experiencing any signs of pelvic floor damage, such as weakness or prolapse, consult your doctor or a pelvic floor therapist. You may also want to explore exercise programs and routines that are safe and beneficial for that region of your body. Don’t forget to consider how your daily habits, including prolonged sitting and increased stress, may be contributing to your symptoms.
Above all, if you’re facing pelvic floor challenges and wondering whether addressing them is worthwhile, my advice is a resounding yes. Many of us—especially busy moms and women—tend to overlook issues like these and fail to prioritize our health and well-being.
Remember, you can’t pour from an empty cup. You deserve to live a life where you feel strong and capable, free from the worry of leaking urine with every sneeze or laugh.
For more information, check out this excellent resource for pregnancy and home insemination at UCSF Center for Reproductive Health. You can also explore additional insights on pelvic health from Intracervical Insemination, an authority on this topic. And for related topics, visit this post: Home Insemination.
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In summary, the pandemic has introduced various lifestyle changes that may negatively impact pelvic floor health. By recognizing the symptoms and understanding the importance of pelvic floor strength, individuals can take proactive steps towards improvement. Consulting with healthcare professionals and adjusting daily habits can lead to significant benefits.