Your Pelvic Floor Might Be Tighter Than You Think

When people hear “pelvic floor health”, they often assume the answer is simple: do more pelvic floor exercises.

But the pelvic floor does not just need to be strong. It also needs to relax, lengthen and respond naturally to breathing and movement.

Stress, constipation, heavy lifting and even the way you breathe can influence tension in this area. Over time, a pelvic floor that is constantly “switched on” may contribute to pain, bladder changes or difficulty going to the toilet.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles at the base of the pelvis that supports the bladder, bowel and, in women, the uterus.

It plays a role in:

• Bladder and bowel control
• Core stability
• Sexual function
• Supporting the pelvic organs

Like other muscles, the pelvic floor needs a balance of strength, coordination and relaxation.

What Are the Symptoms of Pelvic Floor Dysfunction?

Pelvic floor problems can involve muscles that are weak, overly tense or not coordinating properly. Possible symptoms include:

• Leaking urine when coughing, sneezing or exercising
• A sudden or frequent need to urinate
• Difficulty fully emptying the bladder
• Constipation or straining
• Pelvic pain or pressure
• Pain during sex
• Difficulty relaxing the pelvic area

These symptoms can have several possible causes and should not be self-diagnosed as pelvic floor dysfunction. If you are experiencing persistent, painful, worsening or concerning symptoms, or they are affecting your everyday life, speak to your GP or an appropriately qualified healthcare professional for assessment and advice.

For further information and physiotherapy support, you can also visit Ask the Physio 

How Are Breathing and the Pelvic Floor Connected?

The diaphragm and pelvic floor are designed to move together.

As you breathe in, the diaphragm moves downwards and the pelvic floor gently lengthens and relaxes. As you breathe out, both naturally move upwards again.

Stress can make breathing quicker and shallower and may cause you to unconsciously brace your stomach or hold your breath. Just as your shoulders or jaw can tense when stressed, the pelvic floor can hold tension too.

For an overly tense pelvic floor, more strengthening exercises are not always the answer. Relaxation, breathing and professional guidance may be more appropriate.

Supporting Normal Muscle Function with Magnesium

A balanced diet, regular movement, good-quality sleep and recovery can all support the body during busy or stressful periods.

Magnesium contributes to normal muscle function, normal nervous system function and normal psychological function. Cleanmarine Magnesium  provides 400 mg of magnesium from magnesium citrate in a daily serving of two vegan capsules.

Some people may notice softer or more regular bowel movements when taking magnesium citrate. Comfortable bowel habits may help reduce straining, which can place additional pressure on the pelvic floor. However, magnesium supplements should not be relied upon as a treatment for persistent constipation.

Everyday Habits That Can Overload the Pelvic Floor

Pressure on the pelvic floor can build through everyday habits, including:

• Holding your breath while lifting
• Straining during bowel movements
• Regularly lifting heavy objects with poor technique
• Constantly bracing your abdominal muscles
• High-impact exercise without enough recovery
• Ignoring the urge to use the toilet

Even at the gym, holding your breath during a difficult movement can increase downward pressure through the abdomen and pelvic floor. Breathing out during the hardest part of a lift can be a useful habit to practise.

Try This Simple Pelvic Floor Breathing Exercise

Lie on your back with your knees bent or sit comfortably with support.

Breathe in slowly through your nose, allowing your lower ribs and abdomen to gently expand while imagining the muscles at the base of your pelvis softening.

Breathe out slowly without squeezing or pushing.

Repeat for five to ten breaths, focusing on allowing your abdomen, ribs and pelvic area to move naturally. Stop if you experience pain, pressure or discomfort.

The Takeaway

A healthy pelvic floor is not one that stays tense all day. It needs to contract when needed and relax again afterwards.

Breathing, stress, bowel habits, movement and recovery can all influence these muscles. Sometimes supporting your pelvic floor is less about doing more exercises and more about learning when to let go.