6 Hacks to Strengthen the Pelvic Floor: Feel Better Faster

Your pelvic floor is a crucial part of your body that provides support and stability to your entire structure. In addition, the pelvis houses important organs, such as your bladder, rectum, and reproductive organs. That being said, it is important to strengthen the pelvic floor to prevent it from weakening and affecting the rest of your body.

When the pelvic floor is weak, it can cause pain and discomfort in various parts of the body. Some symptoms of a weak pelvic floor include lower back pain, prolapse, and leaking. Addressing any weakness sooner rather than later can benefit overall health and quality of life.

At Pillar Physio—Georgetown, Texas, we partner with women to strengthen their pelvic floor. Our approach focuses on providing lasting relief so that you feel better faster and longer. Call us today to set up your pelvic floor assessment.

Related: Why Women Avoid Pelvic Floor Therapy: 8 Surprising Reasons

6 Hacks to Strengthen Your Pelvic Floor

It’s common to want a quick fix to strengthen your pelvic floor. The following hacks can help promote a healthy pelvic floor.

Pelvic Floor Therapy

The best way to strengthen your pelvic floor is by partnering with a pelvic floor therapist. A therapist who specializes in the pelvic floor, like the ones found at Pillar Physio, can assess you and provide a personalized treatment plan. This ensures that the exercises you do will directly benefit and improve your pelvis.

During pelvic floor therapy, you can expect a whole-body approach during treatment. This means that your pelvic floor is treated in context with the rest of your body because you are more than just your pelvis. Each exercise and treatment will be specific to what your body needs to strengthen your pelvic floor.

There is no blanket approach when it comes to pelvic floor therapy. Every woman is different. You have unique needs and experiences that have brought you to this point in your life. Let Pillar Physio treat you so that you can experience lasting relief from the pelvic floor pain and discomfort you are feeling.

Practice Deep Breathing

An often overlooked part of strengthening your pelvic floor is deep breathing exercises. These exercises help coordinate your pelvic floor muscles with your diaphragm. Together, the diaphragm and pelvic floor muscles contract during breathing, which can help the pelvic floor as a whole.

Deep breathing exercises can be done easily throughout your day. In addition, they don’t take long to do. You can incorporate deep breathing exercises while doing yoga or meditation. Find the best method to engage in these exercises that work for you.

Related: 5 Pelvic Floor Misconceptions: Do You Believe the Myths?

Heal Diastasis Recti

Diastasis recti is also known as ab separation. Typically, a woman who has experienced pregnancy will have some level of diastasis recti. The pressure that is put on the ab muscles during pregnancy causes these muscles to separate as the unborn baby grows.

After pregnancy, some women need assistance to heal their diastasis recti. If this ab separation isn’t healed, it can put a strain on your pelvic floor muscles. This can cause back pain, pelvic pain, incontinence, and more. Focusing on healing this part of your body will assist in feeling better overall.

Daily Pelvic Floor Exercise

Exercise is key in keeping your pelvic floor from weakening. When you incorporate daily pelvic floor exercises, you help promote strength and control. This directly impacts the rest of your body, removing the pain and discomfort that could follow if your pelvic floor were to ever weaken.

Hydration

Hydration is beneficial to strengthen the pelvic floor. Your body needs hydration to function properly. In addition, hydration helps your muscles and ligaments in the pelvis to slide against each other smoothly, preventing them from sticking together and causing pain and tightness.

Keep hydration at the top of your mind each day to help encourage a healthy pelvic floor and life. Set timers throughout the day that remind you to drink water. Start each day with a glass of water to get your body moving. When you make hydration a priority, your body benefits in many ways.

Related: 4 Ways the Nervous System and Pelvic Floor Are Connected

Improve Posture

Focus on improving your posture to help your pelvic floor. Poor posture requires your body to compensate in other areas, leaving you with discomfort. In addition, poor posture hinders your ability to take those deep breaths that your body needs.

Posture is important to help keep your pelvis healthy and it helps the rest of your body perform to the best of its ability. Improving your posture helps strengthen the pelvic floor.

Consistency is Key to Strengthen the Pelvic Floor

It’s easy to feel motivated in the beginning to strengthen your pelvic floor. After some time, that motivation can fizzle out. However, when you are considering your pelvic floor health, consistency is key.

Create a routine for each day that allows you to incorporate the hacks listed above. Once you’ve made your plan, stick to it. Eventually, these hacks will become habits that stay with you for a lifetime. Make your pelvic health a priority.

If you are ready to strengthen your pelvic floor, call Pillar Physio today to schedule an assessment. Having the information about your pelvis specifically will help you create a plan that works for your body’s needs and your goals. Pillar Physio is here to guide you on your journey to pelvic floor wellness.

Related: How Does the Pelvic Floor Work: What You Should Know