At least one in four women over 40 suffers from urinary incontinence, one of the main consequences of a non-toned pelvic floor. Until recently, the custom was to suffer it in silence, but fortunately the pelvic floor is talked about and more and more. Let's see everything there is to know about the pelvic floor and, above all, what we have and what we don't have to do to strengthen it.
What is the pelvic floor?
The pelvic floor is the set of muscles and ligaments that hold the bladder, uterus, vagina, and rectum in place to function properly. If our pelvic floor is weak we can have urinary incontinence, prolapse (when these organs fall), low back pain or unsatisfactory sexual relations.
Symptoms that your pelvic floor is not well
- Urine leaks: mild, moderate or severe
- Pain during sexual intercourse
- Constant urge to urinate and / or defecate
- Little control of gases
- Feeling that the lower abdomen or anal area is heavy
You can delve deeper into the health of your pelvic floor with this test. If you notice any of these symptoms, we recommend that you make an appointment with your gynecologist or with a pelvic floor physiotherapist.
On the left, well-toned pelvic floor muscles, and on the right, drooping.
Why does the pelvic floor deteriorate?
The main risk factors for women, according to Myriam Cabrera, physiotherapist and professor at the Faculty of Medicine of the San Pablo CEU University of Madrid, in addition to age, are these:
- Have had children
- Whether these children were very big or very small babies
- A labor with an especially slow second stage
- Going through menopause
- Being overweight
Other "enemies" of the pelvic floor
- Traditional abs. Traditional sit-ups - even those that do not raise the entire back but bring the head towards the knees by slightly flexing the trunk - exert excessive pressure on the pelvic floor.
- Constipation. The lack of regularity causes an overexertion to evacuate that is also negative for the health of this delicate area.
- Impact sports. Whenever you do exercises such as running, lifting weights, playing tennis, etc., try to contract the pelvic muscles to protect them, because they are sports that put a lot of pressure on the abdomen.
- Carry weight regularly. The correct way to do this is to bend the knees and contract the pelvic floor to lift the weight and maintain the contraction when carrying it.
- Urine infections. Two cystitis in 6 months or three in a year are considered repeat infections and are more common when the pelvic floor is weakened.
- Overweight. The extra kilos put an overload on the perineum muscles that, when weakened, leads to urine leakage when coughing, laughing, running, lifting weights, etc.
Goal: fit pelvic floor
For Dr. Eduardo Bataller, from the Pelvic Floor Unit of the Hospital Clínico de Barcelona, we should all start working the pelvic muscles at age 20 as a preventive measure, through exercises such as Kegel, although the reality is that these exercises they are usually discovered in childbirth classes or postpartum.
Kegel exercises are contractions of the pelvic floor muscles performed at different rates and intensities. To try them, sit in a chair with your feet flat on the floor and your sitting bones well supported, your pelvis should be centered and your back straight. Start by contracting the urethral sphincter for 5 seconds, as if you are holding the urge to pee. Then relax for 10 seconds. In this article, Ana Escudero Vírseda, a physiotherapist specialized in pelvic floor, from Espai Alè, explains how to do Kegel exercises step by step.
Other ways to take care of your pelvic floor
- Avoid constipation. That in your diet the protagonists are vegetables and fruits, legumes and whole grains. Following the menu of the dish will help you achieve this.
- Chinese balls. They are another way or a complement to Kegel exercises. They are placed in the vagina and as they weigh we contract the muscles to hold them almost without realizing it.
- Hypopressive gymnastics. It consists of performing a series of postures in apnea - holding the breath - and with the pelvic muscles contracted. You can ask your physiotherapist how to do it or join a class since it is increasingly included in the activities of the gyms, for example.
- Good posture. In your usual activity, it is recommended that you try to keep an upright posture and contracted pelvic muscles. Especially when you pick up weights or make an effort.
- Belly Dancing. Activities like belly dancing or doing exercises with the Pilates ball are very beneficial for the pelvic floor.
