Category: Physio Tips

Did you know that looking after your pelvic floor during and after pregnancy can help to prevent the development of prolapse later in life? Many women forget to do their pelvic floor exercises during and after pregnancy. Most people put a great deal of thought and care into planning for labour and birth, but little thought is given to the importance of the pelvic floor muscles for long-term well being. After the birth there is a baby (or babies) to care for, making it difficult for many mothers to think of their own (very important) needs.

The pelvic organs (uterus, bladder and bowel) are supported by connective tissue (fascia), ligaments and pelvic floor muscles.  It is really important to exercise the pelvic floor muscles in order to help them to regain tone and control after pregancy and birth. Having muscles that function well is the best way to keep your pelvic organs where they belong for the rest of your life. If you can’t locate your pelvic floor muscles, it is time to seek professional help – knowing where your muscles are and how to contract them effectively will give you confidence about performing these important preventative exercises.

Men do experience pelvic floor related problems. Men can experience difficulty controlling their bladder (stress incontinence, urge incontinence). Bowel problems usually fall at one extreme or the other – difficulty controlling bowel contents or difficulty passing a bowel motion. Men can develop pelvic floor pain due to muscles being held in a tight (shortened) position for long periods.

Most people associate the words “pelvic floor” with women, but men have pelvic floors too, and like women can be helped through physiotherapy to overcome problems in this part of the body. It is always important to alert your GP to pains or new symptoms involving the bladder, bowel and related structures.

Sometimes bladder or prolapse problems seem to run in families.

Women with mild bladder symptoms often volunteer the information that their mum, grandmother or aunty had pelvic organ prolapse. They wonder whether this will happen to them too.

Some symptoms do seem to run in families, for example children and teenagers who wet the bed often have a parent who took a long time to get night time wetting under control.

Prolapse is partially related to the type of connective tissue you inherited, but having a relative with prolapse certainly does not mean that you will develop prolapse too. Your relative probably did not receive the sort of advice available now.

• Practice your pelvic floor muscle exercises regularly.
• Use those muscles to brace when you lift, cough, sneeze or blow your nose.
• Avoid constipation and straining to use your bowels.
• Keep your weight in the healthy range for your height (BMI 20-25).
• Treat your cough or sneeze. If you don’t already have a plan for treating your cough or sneeze (maybe it is asthma or hayfever or an allergy), speak to your GP and ask for assistance with this.
• Avoid repetitive heavy lifting.
• If you go to the gym, be sure that your instructor understands pelvic floor safe exercise.