Many people suffer from various pelvic issues such as urinary incontinence, pelvic pain, or pelvic organ prolapse. These problems can negatively impact your quality of life, but the good news is that there are ways to improve your pelvic health. As a professional physiotherapist, I have seen many patients who have successfully improved their symptoms with targeted exercises and lifestyle modifications. In this blog post, I will share some tips on how you can improve your pelvic health and live a fuller, healthier life.
Perform Pelvic Floor Exercises
One of the best ways to improve your pelvic health is to strengthen your pelvic floor muscles. These muscles support your pelvic organs and help control bladder and bowel function. To perform pelvic floor exercises, squeeze your pelvic muscles as if you were trying to stop the flow of urine. Hold the contraction for a few seconds, then release and rest for a few seconds. Repeat this exercise several times a day, gradually increasing the duration and intensity of the contractions. You can also use biofeedback devices or work with a physiotherapist to ensure that you are performing the exercises correctly.
Maintain a Healthy Weight
Carrying excess weight can put extra pressure on your pelvic floor muscles, leading to pelvic issues. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce your risk of developing pelvic problems. Aim for a diet rich in fruits, vegetables, whole grains, and lean proteins, and try to exercise for at least 30 minutes a day, most days of the week.
Stay Hydrated
Drinking plenty of water is important for your overall health, but it can also help improve your pelvic health. When you are dehydrated, your urine becomes more concentrated, which can irritate your bladder and cause urinary issues. Aim to drink at least eight glasses of water a day, and avoid or limit caffeine and alcohol, which can act as diuretics and dehydrate you even further.
Practice Good Bowel Habits
Constipation can also contribute to pelvic problems such as pelvic pain or urinary incontinence. By practicing good bowel habits, you can improve your pelvic health and reduce your risk of these issues. Eat a diet high in fiber, drink plenty of water, and try to establish a regular bowel routine. Avoid straining during bowel movements and consider using a stool or footrest to elevate your feet during elimination.
Seek Professional Help
If you are suffering from pelvic issues, don’t suffer in silence. Seek help from a professional physiotherapist who specializes in pelvic health. They can provide you with personalized recommendations and targeted exercises tailored to your specific needs. They can also help you address any underlying psychological or emotional factors that may be contributing to your symptoms.
Improving your pelvic health can improve your overall quality of life. By performing pelvic floor exercises, maintaining a healthy weight, staying hydrated, practicing good bowel habits, and seeking professional help when needed, you can reduce your risk of pelvic issues and enjoy a healthier, happier life. Remember, it’s never too late to start taking care of your pelvic health, and a professional physiotherapist can help you every step of the way.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Sakshi Rupani, BPT, PT, or another Kitchener physiotherapy practitioner at CARESPACE. We are happy to listen and are here to help!
