Here are 6 recommendations to alleviate pressure on your pelvic floor while working out

As someone interested in working out, you're familiar with the importance of taking care of your body. But have you given any thought to your pelvic floor? While often overlooked, this area plays a key role in many aspects of our health, including bladder control, bowel function, and sexual pleasure. Additionally, pregnancy and childbirth, aging, and certain medical conditions can weaken the pelvic floor, leading to problems such as incontinence and pelvic pain. That's why it's important to incorporate pelvic floor physiotherapy into your exercise routine. In this article, we'll discuss six recommendations for working out without putting too much pressure on your pelvic floor.

 

1. Engage in low-impact exercises

High-impact exercises such as running, jumping, and HIIT workouts can put a lot of strain on the pelvic floor. Instead, opt for low-impact exercises such as swimming, cycling, and walking. These activities are still effective for improving cardiovascular health and helping to tone your muscles, but they're gentler on your pelvic floor. Pilates and yoga are also great options for building strength and improving flexibility, while avoiding pressure on your pelvic floor. If you're new to these activities, consult with a certified instructor to ensure you're using proper form and not putting undue strain on your pelvic floor.

 

2. Use proper form

Regardless of the type of exercise you're doing, it's important to use proper form to avoid straining your pelvic floor muscles. For example, if you're doing squats, make sure you're keeping your weight on your heels and pressing your hips back, rather than letting your knees come forward and putting pressure on your pelvic area. Similarly, when doing crunches or sit-ups, avoid straining your abdominal muscles by contracting your pelvic floor muscles at the same time. A pelvic floor physiotherapist can help you learn proper form and technique for different exercises.

 

3. Avoid heavy lifting

Lifting weights can be great for building muscle and increasing strength, but heavy lifting can put a lot of strain on your pelvic floor. If you're a weightlifter, consider switching to lighter weights and doing more repetitions to achieve a similar effect. Alternatively, try resistance band exercises, which can give you a similar burn without the risk of causing pelvic floor problems.

 

4. Take breaks

It's important to take breaks throughout your workout to give your pelvic floor muscles a chance to rest. This will not only decrease the pressure on the muscles but also increase the efficiency of your workout. Taking a quick break between sets, for example, can help you recover and prepare for the next round of exercises. Similarly, taking a brief walk or stretching in between exercises can help to alleviate any tension and pressure that's built up in your pelvic floor muscles.

 

5. Hydrate well

Drinking enough water before, during and after your workout is essential to help keep your pelvic floor muscles healthy. When you're dehydrated, your body may retain more urine, adding pressure to your bladder and pelvic muscles. Try to drink at least 8-10 glasses of water per day, and more if you're exercising on a hot day or for an extended period. Avoid drinking caffeinated and alcoholic drinks, which can dehydrate your body and lead to further problems with your pelvic floor.

 

6. See a Pelvic Floor Physiotherapist

If you're experiencing problems with your pelvic floor muscles, seeing a pelvic floor physiotherapist can help you identify the root cause of your issue and develop a tailored plan to alleviate it. They can assess your pelvic floor muscles and suggest exercises and modifications that are best suited to your specific needs. They can also provide advice on how to avoid straining your pelvic floor muscles while working out or doing other activities.


In conclusion, incorporating  into Pelvic floor physiotherapy Langley, BC your workout routine can help you avoid putting too much pressure on your pelvic floor muscles. Engaging in low-impact exercises, using proper form, avoiding heavy lifting, taking breaks, and hydrating well are all important steps you should take to keep your pelvic floor healthy. Finally, seeing a pelvic floor physiotherapist can provide you with an even more personalized plan to help you achieve your best possible pelvic floor health.

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Location: Langley, BC, Canada

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