What Can I do About my Stressed out Pelvic Floor?

What Can I Do About My Stressed Out Pelvic Floor?

Now this is a great question. I’m pretty sure we have all experienced tight, knotty muscles in our neck and shoulders due to being stressed at some stage in our lives. If you haven’t, please let me and everyone else I know what your secret is ASAP!

What if I told you that many women also hold stress in their vaginas. Or more specifically, in their pelvic floor muscles. Yup that’s right, when you’re stressed your pelvic floor is likely stressed too. Who would have thought!

Pelvic Floor Anatomy Basics

Before I go any further into this, it is important that you understand a bit about the anatomy of the pelvic floor.

The pelvic floor muscles are a sling of muscles that sit at the bottom of your pelvis and help to control things like your bladder and bowel function, aid in sexual function (yaaas), help to support our vital pelvic organs (bladder, uterus, rectum) and also help to stabilize our pelvic joints.

Interestingly, the pelvic floor muscles are literally the exact same type of muscles as all the rest of our muscles (arms, legs, neck/shoulder) - which means they can have all of the same sorts of troubles. For example, they can be too weak, uncoordinated, slow, too stretchy, not stretchy enough…and the list goes on.

How a Stressed Pelvic Floor Feels

Did you know that the pelvic floor muscles can also develop knots and tightness, just like in your neck/shoulder? And did you know that those tight areas can cause symptoms such as painful sex, tingling sensations, bladder leakage and constipation?

When the muscles are tight, they can become fatigued, which can make it difficult for your pelvic floor to work when you actually need it to - eg, when busting for the toilet. This is what I would call a stressed out pelvic floor. A stressed out pelvic floor can develop as a result of mental/emotional stress, or physical stress from running, jumping or high intensity exercise.

Tips for Relaxing a Stressed Pelvic Floor

If this is all sounding a little ‘stressful’ to you, and you can feel your pelvic floor tightening up just reading this, don’t worry I’ve got you. Have a read below for some of my top tips on how to ensure your pelvic floor is calm, relaxed and ready to go when you next need it.

1. Learn how to diaphragmatically breathe and practice this daily for up to 5 minutes

Not only is this a great way to breathe in general to alleviate stress/anxiety and calm your nervous system, it also helps to encourage pelvic floor relaxation. Try to place one hand on your chest and one hand on your lower tummy. When you breathe in, feel your tummy move out and your chest stay still (imagine you are filling your tummy with air). When you breathe out, feel your tummy move back and your chest stay still.

2. Incorporate some pelvic and hip stretches into your post-run routine

Stretching your hips and pelvis can help to encourage relaxation of the pelvic floor muscles. My favorite stretches are the pigeon pose, child's pose, happy baby and the butterfly stretch (google is your friend here).

3. Incorporate some upper back stretches into your post-run routine

Surprisingly, there is a link between a tight/stiff upper back and a tight pelvic floor. Add in some thoracic rotation exercises such as thread the needle or book openers (google is your friend here). 

4. Do a full body scan

Try to relax your jaw, neck, shoulders, tummy and legs. There is actually a connection between the jaw and the pelvic floor so even starting with just this will help. 

5. See a women’s health/pelvic floor physio

If your symptoms are ongoing and you aren’t making any progress with the above, then booking in to see a women’s health physio like myself can be incredibly beneficial. Expect an individualized assessment and treatment plan to get your pelvic floor muscles back into their happy place.

I hope that helps. Here’s to sorting out our stressed out pelvic floors!