Unravelling the Mystery of a Tight Pelvic Floor

Let's delve into a topic that may not be the most comfortable to discuss, but it's crucial nonetheless: a tight pelvic floor. You might think a tight pelvic floor is better than a weak one, but that's a common misconception. It can affect women of all ages, leading to uncomfortable symptoms you might not even realize are connected to this issue. So, let's take a closer look and better understand what's happening down there…

What are the symptoms of a Tight Pelvic Floor?

Simply put, the pelvic floor is like a hammock of muscles that support your pelvic organs—bladder, uterus, and rectum. Just like any other group of muscles, the pelvic floor can become overly tight, causing a range of uncomfortable symptoms. One of the main symptoms is painful intercourse. If you find sex more uncomfortable than pleasurable, a tight pelvic floor could be the culprit. The increased muscle tension can lead to pain and discomfort during intercourse, significantly impacting your sexual experience. This is a massive concern for many women who want to enjoy these intimate moments with their partners but can’t. In more severe cases, a tight pelvic floor can lead to vaginismus, a condition characterized by involuntary muscle spasms that make penetration impossible. This condition can be both physically and emotionally distressing, but remember that there are ways to address it and find relief.

Another common symptom is urinary urgency and frequency. If your tight pelvic floor is putting pressure on your bladderyou might constantly feel the need to rush to the bathroom. It can lead to involuntary leaks, which can be embarrassing and distressing for many. Believe it or not, a tight pelvic floor can also contribute to frequent urinary tract infections (UTIs). The tight muscles can obstruct urine flow, creating an environment where UTIs can thrive, and no one wants to deal with those pesky infections! Constipation and straining during bowel movements are also symptoms that many ladies I meet are dealing with on a daily basis. The tension in the muscles can interfere with the natural flow, making it challenging to have a smooth bowel movement and leading to constipation and excessive straining. We often discuss this in the Pelvic Power Movement Community as it is one of the more common symptoms.

Tight pelvic floor muscles can cause ongoing pain in the pelvic region, lower back, or even hips. The pain might be a dull ache or a sharp sensation, and it's essential to address it sooner rather than later to prevent further discomfort. I see women in my clinic every day who experience pain of this kind, and most of them have no idea that there is a link between joint pain and their pelvic floor; the education just isn’t available. If you've been experiencing mysterious hip pain without a clear cause, it might be worth investigating your pelvic floor as a potential source of the issue.

So what are some of the causes of Tight Pelvic Floor?

Now, you might be wondering, what causes this mysterious tightness in the first place? Well, several common factors can contribute to this issue. One of the main contributors is stress.  When we experience stress or anxiety, our bodies tend to hold tension in various muscle groups, including the pelvic floor. Many of you might notice a clenched jaw for instance, or tension in your neck and shoulders, but if you take a minute to really pay attention to your body. You will notice you're also holding onto your pelvic floor too. 

Another common culprit can be spending extended periods sitting at a desk or binge-watching TV these poor habits can also lead to similar issues. As I always say, movement is the best therapy for your pelvic floor. 

Some women can develop a tight pelvic floor after repeated urinary tract infections.  There are many factors such as these that we may never consider, but can impact our most intimate parts. Another one is excessive exercise; although exercise is vital for overall health, certain high-impact activities like running or jumping, or horse riding  can cause the pelvic floor to excessively tighten.  Even chronic constipation and repeatedly straining during bowel movements can exacerbate pelvic floor tightness over time. Yep, there are so many possible causes.

But one factor I support women with daily is their recovery following childbirth. The process of giving birth can weaken and stretch the pelvic floor muscles, but it can also lead to them becoming overly tight. And the worst part? We aren’t warned that any of this can happen, so we are totally unprepared. It’s wrong, and things need to change for the next generation. That is my life’s mission!

Are there solutions and treatment options?

So, what can you do if you suspect you might have a tight pelvic floor? Thankfully, there are plenty of solutions! Let’s have a look at a few of them:

Pelvic floor physical therapy can work wonders in helping you release and relax those tight muscles through targeted exercises and techniques. Kegel exercises are not the answer to healing a tight pelvic floor. They can be helpful for some women in certain instances, but it's essential to approach them cautiously especially if you are suffering with a tight pelvic floor. It is possible that Kegels might worsen symptoms in those with an overly tight pelvic floor. Always seek advice from a professional first.
Believe it or not, breathing exercises can be very beneficial. Practising diaphragmatic breathing can not only help you to relax tense muscles, including those in the pelvic floor. But they can help you to move your body out of a stressful flight and fight mode into a more relaxed rest and restore mode.  Mindfulness and relaxation techniques, alongside good breathing exercises, can positively impact pelvic floor health, by helping to reducing stress and anxiety which in turn can help alleviate muscle tension.
Incorporating gentle stretching and yoga poses focusing on the pelvic region can release tension and promote flexibility. Always consult with a healthcare professional before starting any exercise routine. If you attend a yoga or Pilates class, please ensure the instructor has a good knowledge of pelvic health concerns.
Additionally, establishing good toilet habits and ensuring adequate fibre intake can help prevent straining during bowel movements, which can exacerbate pelvic floor tightness.

You are not alone

I promise you; you are not alone in experiencing these issues. Studies show that a considerable percentage of women experience symptoms related to pelvic floor dysfunction at some point in their lives. The good news is that you can proactively address these issues and improve your quality of life.

Don't ignore the signs your body is giving you. If you suspect a tight pelvic floor might be causing discomfort, contact a healthcare professional who can guide you toward pelvic floor freedom! By understanding the symptoms and seeking appropriate care, you'll be one step closer to reclaiming your pelvic health and living life to the fullest. So, let's break the silence, share this information with our girlfriends, and empower each other to take charge of our well-being. 

Remember, knowledge is power, and together, we can conquer any challenges that come our way. Here's to a happy and healthy pelvic floor journey! If you need me, you know where I am…

If you think you might have a tight pelvic floor then why not give our free pelvic release audio a try you can download it now by clicking this link https://www.esther.health/offers/Lk8nBwmt/checkout




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