Do you catch yourself sucking in your gut or clenching your pelvic floor? Maybe you were told at a young age to “suck it in” to look skinnier or during exercise such as running? Maybe you have a history of pelvic pain, such as from a fall on your tailbone, and now have a habit of clenching your pelvic floor?
There are many influences in our life that contribute to the habits we develop.
Pain can be one, and as result of trauma along with ongoing pain, the pelvic floor can start to guard as a way to protect us from the pain. However, this does not help us in the long run, as the muscles may like to stay in this position, which could eventually cause other issues such as:
- Painful Intercourse
- Feelings of the “gotta go” or urgency to pee
- Leakage
- Lower abdominal pain
- Constipation
- Feelings of pressure “down there”
I have even seen stress as a contributer of lower abdominal and pelvic pain.
Patients of mine have gone on vacation and said their pain levels were lower or even nonexistent during their trip. A young gal once told me she knew she had to leave her stressful relationship, and once she did, her pain was resolved.
Letting go of the stress and habits of clenching the stomach and pelvic floor has been one of the top contributors I have seen first-hand in my practice resolve a lot of issues.
Kegels are not always the answer to issues such as leakage including feeling of urgency. Keeping the pelvic floor engaged throughout the day (in most cases we have no idea) can actually be the reason we feel the urge.
Maybe you have feelings of pressure throughout the day you think is a result of a prolapse. However sometimes “letting go” versus clenching is the answer to help reduce the feelings of pressure or heaviness.
Running is another example. When we actively suck in our stomach while we run, we can also be placing pressure down along toward our pelvic floor. This can contribute to leakage and or feelings of pressure. There is no need to actively engage our pelvic floor while running. Research says our pelvic floor can actively engage on its own.
Here is an example of how sucking in our stomach affects our pelvic floor with a balloon.
The top of the balloon represents the diaphragm or our lower rib cage (where the bra strap wraps around) The bottom of the balloon represents the pelvic floor. When we suck in our stomachs or even hold our breath during an activity, intra-abdominal pressure can move downward towards the pelvic floor. This could cause leakage or feelings of pressure vaginally. The pelvic floor responds by contracting or “guarding” to counteract that pressure, thus potentially enforcing the habit of the pelvic floor remaining tight.
Try this one exercise and see if you notice patterns of holding or not letting go of your stomach and pelvic floor.
While on hands and knees, stick your booty out a little more behind you, so you feel a little curve along your lower back. Let your belly fall toward the floor, just totally relax it. You may feel that it’s hard to do. Take an inhale and try to drop your belly even more toward the floor. Try relaxing the pelvic floor muscles as well as the stomach with every inhale.
Self-care is a big buzz word these days, but in the world of pelvic floor and pelvic health, it can be a game changer.
We tend to carry stress in different parts of our body. Some of us carry stress in our shoulders or jaw. Some women will say they can feel themselves keeping their butt or inner thighs tight throughout the day. The stomach and pelvic floor guarding normally tags along with some of these.
Frequently if someone is feeling anxiety or having a stressful day, they may have go to patterns of muscle tightness. Sometimes these can become a habit on even non stressful days.
Taking time to enjoy the things you like to do, whether it’s yoga, going for a run or walk or even vegging out a bit with Netflix, can help our body relax.
Yes even for busy Moms, you must find the time for yourselves!
Even just doing a stretch like the butterfly stretch shown below, can help us tune into any tightness in our body.
Lying on your back, let your legs fall to the side as shown in the picture. You can place pillows under both knees if you need support. Once in that position, inhale as you let both your chest and belly rise together. Imagine letting your pelvic floor muscles totally relax, as if the muscles are like “butter on a hot pan.” Repeat the inhales while in this position for 2-3 minutes, or as long as you like.
If you can relate to anything discussed here, please consider seeing a Pelvic Floor Therapist. They are able to take your specific issues and come up with a plan to help you.
If you are in the Indianapolis area, give me a call. I offer free 15 minute phone consults to make sure you would be a good fit to benefit from our services. You can also interview me to make sure I am a good fit for you as well!
Camille
Owner of Indy Women PT
Recent Comments