The pelvic floor is a crucial part of your body that you may not think about often. It supports your bladder, bowel, and uterus, playing a significant role in urinary and bowel functions, as well as sexual health. However, certain everyday habits can weaken your pelvic floor muscles, leading to problems such as incontinence and pelvic organ prolapse. In this guide, we will explore six common habits that can weaken your pelvic floor and how you can avoid them.
1. Chronic Constipation
Chronic constipation is a common issue that can put a lot of strain on your pelvic floor muscles. When you’re constantly straining to pass hard stools, it can cause the muscles to weaken over time. This can lead to problems such as fecal incontinence and pelvic organ prolapse.
There are several ways to prevent chronic constipation. Eating a high-fiber diet, drinking plenty of water, and regular exercise can help maintain regular bowel movements. Additionally, avoiding foods that can cause constipation, such as processed foods, can also help.
2. Heavy Lifting
Regularly lifting heavy objects can put a lot of pressure on your pelvic floor muscles. This is especially true if you’re not using the correct lifting technique. Over time, this can lead to a weakened pelvic floor.
It’s important to use proper lifting techniques to avoid putting unnecessary strain on your pelvic floor. This includes bending at the knees, not the waist, and keeping the object close to your body. If you’re lifting weights as part of a fitness routine, consider working with a trainer to ensure you’re using the correct form.
3. High-Impact Exercises
While exercise is generally good for your health, certain high-impact exercises can put a lot of stress on your pelvic floor muscles. Activities such as running, jumping, and high-intensity interval training can cause your pelvic floor muscles to weaken over time.
Consider incorporating low-impact exercises into your fitness routine. Activities such as swimming, cycling, and yoga can provide a great workout without putting excessive strain on your pelvic floor. If you enjoy high-impact exercises, consider working with a fitness professional to ensure you’re doing them in a way that minimizes the impact on your pelvic floor.
4. Chronic Coughing
Chronic coughing, whether due to smoking, allergies, or a respiratory condition, can put a lot of pressure on your pelvic floor muscles. Each time you cough, it causes a sudden, forceful pressure that can weaken the muscles over time.
It’s important to seek treatment if you have a chronic cough. This can involve quitting smoking, managing allergies, or treating any underlying respiratory conditions. Additionally, learning coughing techniques that put less strain on your pelvic floor can also be helpful.
5. Obesity
Carrying excess weight can put a lot of pressure on your pelvic floor muscles. This can lead to a weakened pelvic floor, increasing the risk of incontinence and pelvic organ prolapse.
Maintaining a healthy weight can help prevent this. This involves eating a balanced diet and getting regular exercise. If you’re struggling to lose weight, consider seeking help from a healthcare professional or a registered dietitian.
6. Pregnancy and Childbirth
Pregnancy and childbirth can put a lot of strain on your pelvic floor muscles. The weight of the growing baby, along with the process of childbirth, can lead to a weakened pelvic floor.
Doing pelvic floor exercises during and after pregnancy can help strengthen these muscles. This can help prevent problems such as incontinence and pelvic organ prolapse. It’s also important to seek medical advice if you’re experiencing any problems after childbirth.
While these habits are common, they don’t have to lead to a weakened pelvic floor. By being aware of these habits and taking steps to prevent them, you can help maintain a strong and healthy pelvic floor. Remember, if you’re experiencing any problems, it’s important to seek medical advice.
