3 Pelvic Floor Dysfunction Causes You Might Be Overlooking
As a pelvic floor physical therapist, I see so many patients who unknowingly engage in habits that contribute to pelvic floor dysfunction causes. The pelvic floor is a group of muscles that support the bowels, bladder, and contribute to sexual function. The pelvic floor is vital for urination, bowel habits, sexual health, and core stability and strength.
When symptoms arrive such as: urinary leakage, constipation, pelvic organ prolapse, low back pain, or persistent hip pain, the pelvic floor is usually the first area to be the culprit. In this blog, I will give 3 common and sneaky habits that may be contributing to your pelvic floor dysfunction.
1. Pushing Too Hard During Bowel Movements
Rushing during pooping is so easy to do, but is often what causes pelvic floor dysfunction. Constant straining while going to the bathroom places excessive pressure on your pelvic floor. Over time, this habit can directly impact the pelvic floor and lead to complications like hemorrhoids, rectal prolapse, or even fecal incontinence.
What to Do Instead:
Your Pooping Position: Use a small stool, like a Squatty Potty, to elevate your feet while sitting on the toilet. This mimics a deep squatting position, which optimizes the pelvic floor muscles for a smooth and easy evacuation.
Stop Ignoring the Signal: Listen to your body. If you have the urge to poop, make sure not to ignore it. The rectum hates being ignored, and this can lead to chronic constipation, rectal irritation, or hemorrhoids.
Hydration and Fiber: A diet rich in fiber and proper water intake can soften stools and make pooping easier and less stressful on your pelvic floor.
2. Sucking in Your Stomach All Day
“Engage your core!” is a phrase I hear often to alleviate lower back pain, reduce the lower pooch, or for postural improvements. Although this seems like a productive use of our core, chronic sucking in of your stomach creates imbalances in your abdominal muscles and increases intra-abdominal pressure, forcing your pelvic floor to compensate. It reduces blood flow to the gut and creates unnecessary tension in the core system. Over time, this can lead to pelvic floor dysfunction, including prolapse or pain.
What to Do Instead:
Let the Belly Go: Your belly should be relaxed if it’s not being loaded. So if you’re sitting in your chair at work, standing in the grocery store line, or driving to pickup your kids, the abs should stay lengthened and relaxed. This gives the abdomen space to relax and move optimally.
Strengthen Your Core Correctly: Work with a physical therapist or trainer knowledgeable in core and pelvic floor coordination to learn effective exercises.
Posture Awareness: Your next position is your best position. Instead of thinking of having “good” posture all day, try moving into various positions throughout the day. During heavy lifting and workouts: aim for your ribcage stacking over your pelvis. This is crucial for squatting, deadlifting, and jumping!
3. Clenching your butt all day
Clenching your glutes all day can create unnecessary tension into the backside of your hips, low back, and pelvic floor. This can cause a tight low back or hip that doesn’t seem to resolve with stretching. Instead, you should give length to your backside the way it’s intended to move.
What to Do Instead:
Hinge At Your Hips: While standing, the front of your hips should feel soft instead of thrusting them forward and hanging out on your ligaments.
Deadlifts Can Help: Deadlifts often get a bad rep. Practice sending the booty backward while doing hinging motions to finally get the glutes the length and load they require and deserve. If this causes back pain, it’s time to see a physical therapist!
Learn To Move Your Pelvis: Incorporating cat/camels, deep sumo squats, and puppy pose into your mobility routine can help get the required length out of your glutes.
How pelvic floor pT can help
If you’re experiencing pelvic pain, incontinence, or other issues, you don’t have to face it alone. A pelvic floor physical therapist can evaluate your habits, teach you effective techniques, and create a personalized plan to restore balance and function.
Pelvic floor PT can help with:
Hip pain that doesn’t resolve with traditional PT
Lower back pain
Urinary leakage or urinary urgency
Pelvic organ prolapse
Diastasis recti (or abdominal splitting)
Chronic constipation
A core that feels weak
A pelvic health PT can help by assessing:
Core coordination
Pelvic floor mobility and strength
Hip and low back strength and mobility
Help adjust your daily habits that may be contributing to your pelvic floor dysfunction
If you’re wondering if these 3 pelvic floor dysfunction causes are contributing to your symptoms, you are not alone!
Pelvic floor PT can help you get back to the things you love without pelvic floor issues stopping you.
Revive Rehab in Columbia, Missouri, is a physical therapy practice that specializes in pelvic health PT.
If you are in the Columbia, Jefferson City, Fulton, Boonville, or mid-Missouri area, we’d love to work with you! Click here to learn more about our in-person services.
We offer hour-long, one-on-one, individualized appointments with a physical therapist to get to the root cause of your concerns. We provide a holistic approach for your care. Click the link below if you’d like to book an appointment with us, we’d love to help you on your healing journey!
Written by: Dr. Sarah Miller, PT, DPT
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