What's going on down there?
Can you guess the common factor linking the symptoms/organs below?
Urinary incontinence, Frequent urine leakage, especially while exercising, laughing, or sneezing
Pain/ irritation while peeing or increased urgency to pass urine
Pain during or after sexual intercourse
Pain in the lower back
Faecal incontinence (involuntary leakage of stool)
Well, the answer is- all the symptoms described here can be caused by weakness in the pelvic floor.
The muscular cradle that lies down under: The Pelvic Floor
These symptoms are commonly experienced by women in the post-partum and (peri)menopausal period. They can also occur after abdominal/ pelvic surgeries, being overweight as well as not exercising, and may or may not be accompanied by constipation.
Problems with the pelvic floor are more common than you think but that does not mean it is normal.
In a study recently published in the Nature Journal Scientific Reports, researchers analyzed the medical records of over 25,000 adult women attending primary care clinics at the University of Iowa Hospitals & Clinics and found that at least 32% had at least one pelvic floor disorder (PFD) diagnosis.
So what is the pelvic floor?
‘Pelvic floor’ refers to the group of muscles that line the hip/pelvic girdle and houses the major internal organs: urinary bladder, uterus and rectum (the fag end of the digestive tract).
While these organs are held in position by tough structures (ligaments) that connect to the abdominal muscles in the front and the back, the muscles on the floor of the pelvis support them from the bottom.
These muscles run from the pubic bone in the front to the tip of your backbone and extend on the sides like a hammock. They contract to close the excretory passages and expand as these canals open.
You can think of the ligaments as ropes and the pelvic floor as a weight-bearing cushion that prevents the ropes from stretching excessively.
How to identify the pelvic floor muscles?
Why is the pelvic floor important?
As we age, like the other muscles in our body, the pelvic floor muscles can also weaken, lose mass and strength, and hence become flaccid or shrink. This condition is referred to as ‘pelvic muscle dysfunction’ or PMD.
A weak pelvic floor can give way and instead of holding the pelvic organs as they should. They are pulled down while bearing weight or due to impact (exercising or intense activity).
This can lead to an array of symptoms ranging from urinary and bowel dysfunction to vaginal and sexual issues, even in men as they age.
Did you know?
About 40% of women experience pelvic organ prolapse, that is, a change in the position (usually lowering) of pelvic organs, which can have a long-term impact on quality of life.
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Besides the physical discomfort, these issues are key sources of low self-esteem, causing women to refrain from socializing for fear of embarrassment.
However, with proper nutrition and physical activity that targets this group of muscles, PMD can be prevented and mitigated.
How can you work on your pelvic floor health?
Want a plan to work on your pelvic floor? Get in touch with us here for a plan curated for you.
Upcoming event
IG LIVE with Pelvic floor therapist and educator
Do you have questions about your pelvic floor, its importance and what you can do treat pelvic floor issue? Join us on April 22nd as we go live on Instagram with pelvic health physical therapist Nidhi Sharma, who is also an educator for fitness coaches.
Latest news
Pelvic health: Several studies have shown that pelvic floor muscle training (PFMT) with or without hormonal therapy, yoga, and even certain breathing techniques (!) can improve pelvic health (genitourinary symptoms and sexual function) and thereby the quality of life in both peri- and post-menopausal women.
Nutrition/ metabolic health: In a recent study, the effect of consuming almonds as a pre-meal snack on the post-meal spike in blood sugar was tested in 60 prediabetic Indians. The results show a 28% reduction in blood glucose and better insulin levels when they ate almonds vs. when they did not.
This shows that snacks like nuts and veggies that are rich in fiber, fat, and proteins can minimize carbohydrate (sugar) absorption.
Menopause: An online survey that analyzed the data from 947 women showed that more than 90% of women had never been taught about menopause at school, and more than 60% did not feel informed at all about menopause.
Menopause at work: Menopause leaves many women suffering in silence at work, but the push for change is on. Read more about it here
Find out more about our corporate awareness programs here
Last but not the least, Miyara is founded by scientists who want to provide you with evidence-backed information. We pride ourselves in our carefully put-together content which includes blogs, webinars, and workshops.
Through our work, we hope to convince you to trust your body and mind and take charge of your health. Let us be kind to ourselves and take (guiltless) pride in advocating self-wellness.
Wishing you all good health,
Best wishes,
Miyara Team
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