Got pelvic floor tension or weakness? Try these therapeutic exercises : NPR

Painful sex. Urinary leakage. Constipation. Weak orgasms. What do these unpleasant experiences have in common?

They can all be symptoms of a pelvic floor dysfunction in women, says Sara Reardon, a pelvic floor physical therapist who has been in the field for nearly two decades. She is the author of Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage, published in June.

The pelvic floor is a basket of muscles that sits at the bottom of your pelvis and has an important role, Reardon says. It supports organs like your bladder, bowels and reproductive system. It also works with your abdominal muscles to support your spine.

But for as much as we use our pelvic floor, “many of us don’t know these muscles exist,” she says. “Therefore, if a problem arises, [we don’t know] how to evaluate it and get treatment for it.”

One in three women will experience a pelvic floor disorder in her lifetime, according to research, including young women and postmenopausal women who have never given birth, Reardon says.

Pelvic floor physical therapy, such as certain exercises and stretches, can be an effective way to address some of these issues, she says. Studies have shown it can improve bowel and bladder control, make sex more enjoyable, decrease lower back pain and improve postpartum recovery.

Reardon talked to Life Kit about what people with vaginas should know about their pelvic floor and what to do if you have pelvic floor pain. This interview has been edited for length and clarity.

Here are some facts from the book that I think people might find surprising: Orgasms are pelvic floor muscle contractions.

Yes, those muscles are the ones that contract and relax during an orgasm, and so if you have a pelvic floor muscle issue, it could cause the inability to orgasm, pain with orgasms and weak orgasms.

Pushing out your pee is not great for you.  

Yeah. Just say no to power peeing. You want to sit, relax and let it flow. Relaxing your pelvic floor is essential for allowing your bladder muscles to push out urine properly. To prevent pelvic floor tension, focus on posture, breathing, and stretching exercises like squats or yoga poses. Strengthening weak pelvic floor muscles can be achieved through Kegel exercises and avoiding straining during bowel movements. If you experience symptoms of pelvic floor dysfunction, consider seeing a pelvic floor therapist for evaluation and treatment. Look for a therapist who is trained in pelvic floor muscle assessment and provides a combination of exercise, manual therapy, and education. It’s important to feel comfortable and supported during treatment for these intimate issues. Feel free to leave us a voicemail at 202-216-9823 or shoot us an email at LifeKit@npr.org. Don’t forget to tune in to Life Kit on Apple Podcasts and Spotify, and be sure to sign up for our newsletter. For more updates, follow us on Instagram @nprlifekit.