How to Keep Your Pelvic Floor Muscles Strong and Supported

If you don't spend a lot of time thinking about your pelvic floor, you're not alone. As a group of muscles that supports your bladder, bowel and uterus, it does a lot of work towards preventing uncomfortable conditions. When you treat it well, you reduce your risk of incontinence and prolapses. If you're starting to notice symptoms such as leaking when you cough or a frequent urge to urinate, you may need to strengthen your pelvic floor muscles. Here are some ways to support it. 

Lose Weight 

If you're currently overweight, losing weight can work wonders for your pelvic floor. The less weight you carry, the less pressure you're placing on that important group of muscles. Losing weight means you're less likely to experience urinary incontinence, which can improve your quality of life overall. To make sure your weight loss journey is a success, avoid trying fad diets that you're unlikely to keep up with. Instead, try programs that focus on all the food groups you usually eat. Couple your efforts with a form of exercise to see the best results. 

Try Kegel Exercises

As a standard exercise for tightening your pelvic floor, Kegel exercises are great as a form of prevention and cure. They involve tightening your pelvic floor muscles by executing the same action you'd use when trying to stop the flow of urine. Dedicate a few minutes to the practice each day as a starting point. If you want to see optimal benefits, consult with a women's health doctor so they can prescribe a specific set of exercises. With bespoke pelvic floor physiotherapy, you can establish a routine that'll strengthen your pelvic floor muscles and reduce your risk of prolapse.

Try a TENS Machine

TENS machines send low-grade electrical currents to the muscle groups that form your pelvic floor. Although they shouldn't act as a complete replacement for Kegel exercises, they're an excellent adjunct. They'll help to strengthen your muscles by initiating similar movements to Kegel exercises, which then results in those muscles becoming tighter and firmer. If you do choose to use a machine, make sure you find one that meets the minimum safety standards. You should also clean it well between each use, as failing to do so can increase your risk of obtaining a UTI.

Whether you're aware your pelvic floor is weak or you want to prevent that from happening, speaking to a pelvic floor physiotherapist is an excellent way to establish a plan for strengthening it.