Stress and pelvic floor disorders can become a bit of a vicious cycle.
Relaxing and taking care of yourself is a critical part of healing.
The pelvic floor is made up of all the muscles, and the nerves controlling the muscles, plus the tissue that holds it all together (fascia), & the ligaments that connect the bone to bone and bone to organs, in the front, back, and sides of the pelvis.
It’s pretty much a big trampoline that supports the body.
It's an essential part of the core.
A strong pelvic floor is essential to overall health and fitness and is critical to feeling good.
Tension and anxiety have an amazing knack for sprinkling themselves into every aspect of life. Including our body, how we feel and move in the body.
How we hold ourselves changes and tightens our muscles; Including the muscles of the pelvic floor, the back the abdomen and more; possibly leading to pain and dysfunction.
Symptoms of pelvic floor disorders include:
constipation or straining to poop
excessive urges to pee
lower back pain
pain in the pelvic region, genitals, or rectum
discomfort during sexual intercourse
Pressure or heaviness in the pelvis or rectum.
Muscle spasms in the pelvis, or low back
Stress and pelvic floor disorders go hand in hand. Stress is particularly hard on you if you have a pelvic floor dysfunction or weak pelvic floor muscles. Stress makes pelvic floor conditions worse.
This is especially true after the birth of the baby. Because regardless of whether your delivery was vaginal or by cesarean, whether your birth was relatively easy, or difficult, quick or lengthy.
Managing stress can mean different things to different people. It is important to remember that everyone is different, and everybody is different. There is no one single prescription or quick fix to make pelvic floor problems go away.
Some people love having a shower (by themselves), others a movie, others stretching and moving. The point is that whatever helps you relax and lower your stress will also help you heal your pelvic floor disorder.
Keeping in mind that everyone is different, some strategies are tried and true.
1. Do Your Kegels
Engage the pelvic floor for 5-10seconds. Relax the pelvic floor for the same length of time. Don’t skip out on the relaxation part. Muscles do not get strong if they are gripping all the time.
2. Breathe Deeply
All too often people hold their breath when they are concentrating or stressed. Breathe deeply and fully.
3. Elevate the Hips
Lay on your bed or the floor and place a pillow or bolster under your hips. This can improve circulation in the pelvis if it becomes congested during the day.
4. Practice Improved Posture
One of the best ways to take care of yourself and ensure a healthy pelvic floor for life is to focus on improving your posture. The body is meant to move in many different ways, and this is fine. It becomes a problem when you lack the strength or control to also stand with better posture. What I mean is slouching is okay, but not if you are doing it all the time.
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