The Pelvic Floor
In our individual roles in our specialist health care settings and between family and friends it is not unusual for women to comment on how doing jumping type exercises, coughing, sneezing or laughing can cause a trickle (sometimes more) of urine to leak. Some women can suffer with both urinary and faecal incontinence.
The lower part of the pelvis is sealed off by a muscular diaphragm and perineal membrane made up of thick muscles and ligaments. This is known as the Pelvic Floor. The pelvis is a musculoskeletal structure made up of hip and sacrococcygeal bones and several layers of muscle.
Exercises
Exercises will strengthen the muscles surrounding the bladder, bottom and vagina. Ensuring they are strengthened may help reduce the chances of urinary incontinence and prolapse of pelvic organs.
When going to pass urine, if you try to stop the flow of urine, then you have found your pelvic muscles.
To strengthen your pelvic floor muscles, try sitting and squeeze the muscles 10–15 times, holding for a few seconds each time. You can do this up to 2-3 times a day. There is no need to hold your breath or tighten your stomach, bottom or thighs.
During pregnancy, you can do the pelvic floor exercises as your pelvic floor will come under strain during childbirth. You will be encouraged to do pelvic floor training during your pregnancy. This will decrease the chances of incontinence post-delivery. It is not only important during or after delivery to do pelvic floor exercises but continuing to strengthen your pelvic floor as we get older will ensure tone and strength, reducing prolapse also. It will also increase sensitivity during sex.
The National institute for Health and Care Executive (NICE)- December 2021; made recommendations that all women should be advised to do pelvic floor muscle exercises and wants to raise awareness regarding pelvic floor training to prevent conditions and symptoms worsening.
Physical activity and fitness alongside a healthy diet will assist in avoiding constipation and will assist in reducing BMI. A BMI over 25kg/m2, smoking, constipation, diabetes and lack of exercise are risk factors that can be modified to reduce the risk.