How to Treat Pelvic Floor Muscles
The inability to relax and coordinate your pelvic floor muscles to have a bowel movement is known as pelvic floor dysfunction. It can also be the inability to control gas or hold in stool. If you have pelvic floor dysfunction, you may feel:
- A sense of incompleteness during a bowel movement;
- A feeling of rectal fullness or blockage;
- Constipation;
- The sensation that you cannot fully empty your bowels;
- A need to take a deep breath or bear down to start a bowel movement;
- Straining during a bowel movement;
- Pain with bowel movements;
- The leakage of stool or gas.
Symptoms
The symptoms of pelvic floor dysfunction can vary depending on the type of dysfunction you have. However, some of the most common symptoms include:
- Urinary incontinence;
- Fecal incontinence;
- Pain during sex;
- Lower back pain;
- Pelvic pain.
Treatment
There are several things you can do to treat pelvic floor dysfunction. Depending on the severity of your symptoms, you may need to see a doctor or pelvic floor physical therapist.
Some things you can do to treat pelvic floor dysfunction at home include:
- Practice good toilet habits: sit on the toilet with your feet hip-width apart, lean forward slightly, and relax your pelvic floor muscles. Don’t hold your breath or strain. Give yourself enough time to have a bowel movement.
- Eat a high-fiber diet: This can help increase the bulk and water content of your stool, making it easier to pass. Mostly, this includes various vegetables, especially green ones, like cabbage, broccoli, and asparagus with its lower part. Also include carrots, bell peppers, and other vegetables. The key here is variety so make sure you add them to each meal.
- Exercise regularly: This can help improve muscle function and reduce constipation. The best option here is high-intensity interval training. They will make your muscles fitter and will not cause any problems to your heart.
- Avoid tight clothing: Wearing tight clothing, such as belts, can press your pelvic floor muscles and worsen symptoms.
- Quit smoking: Smoking can weaken your pelvic floor muscles and increase your risk of incontinence.
- Lose weight: If you’re overweight, losing weight can help reduce the pressure on your pelvic floor muscles and improve symptoms.
In Conclusion
Pelvic floor dysfunction is a common problem, especially for women. There are several things you can do to treat it at home. However, if your symptoms are severe, you may need to see a doctor or pelvic floor physical therapist. If you have any questions or would like to learn more about how to treat pelvic floor muscles, consult with a certified specialist.
