Pelvic Floor Mistakes You Could be Making Daily

When we think of things that cause pelvic floor issues, we mostly think of pregnancy & childbirth. However, there is a good chance that during your day, there is something that you are currently doing that is hindering your pelvic floor muscles’ ability to work the way that they should. These long term bad habits can lead to pelvic floor dysfunction.
These poor habits may include: improper posture & alignment while using your phone, the amount of sitting and inactivity during your day, improper shoewear causing impaired posture, and tight or form fitting clothes. We would like to provide a little knowledge to help you change these habits so they do not create a bigger issue down the road. Improving your awareness and understanding of these mistakes can play a big role in preventing pelvic floor dysfunction.

Poor Alignment During Phone Use

Think of the posture that most people use while texting or scrolling on their phone: their chin is down, shoulders are rounded forward, and the neck and mid back are slouched. This causes a posterior tilt of the pelvis, shortening of the anterior trunk muscles, and lengthening of the spinal muscles. This posturing does not allow the pelvic floor muscles to work properly, essentially turning them off. This slouched position puts direct pressure onto your tailbone and passively shortens the pelvic floor muscles. Prolonged shortening of these muscles can lead to pelvic floor dysfunction.

Ideally in standing, your weight should be mostly in your heels, your knees soft or slightly bent, your ribcage stacked over your pelvis, and your ears in line with your shoulders. Elevate your phone so that you don’t have to slouch down to see the screen.

Sitting: ensure that you keep your weight OFF your tailbone and ON your sit bones or ischial tuberosities.Your ribcage should be stacked on top of your pelvis and ears in line with your shoulders.

Large Amounts of Sitting & Inactivity

Fixing your posture is a great start to decreasing risk of pelvic floor dysfunction. Our bodies are constantly adapting to demands we place on it. To be strong, healthy and functional, our pelvic floor muscles (and our entire body) require frequent movement in a variety of ways throughout the day to appropriately load and train the muscles. When possible, take standing or movement breaks throughout your day, especially if you have a job that requires prolonged sitting. Utilize a standing desk intermittently throughout the day. Try exercising before work, walking to work, or walking or exercising during your lunch break.

Wearing Improper Shoes

Good pelvic health and posture starts at the feet. Most of us know that high heeled shoes negatively impact our posture. You body compensates elsewhere for the abnormal degree of plantarflexion that high heeled shoes cause. Most often this compensation results in bending at the knees and a rear end that is tucked under. This posterior pelvic tilt puts the pelvic floor muscles and glutes at a disadvantage; they cannot respond to the loads being placed on them, even from just standing and walking, and this can lead to unwanted symptoms of pelvic floor dysfunction. Swap out your higher heeled shoes for a lower heel, and gradually transition to a flat shoe with a wide toe box.

Wearing Tight Fitting Clothing

External pressure and compression from clothing, particularly around the abdomen and waist can have a big negative effect on the function of the pelvic floor muscles. In the same way that constantly clenching your stomach muscles can create pelvic floor dysfunction, so too will tight jeans, skirts, abdominal binders, belts, and corsets. This can create abnormal breathing patterns and pressure distribution in the core cannister, potentially leading to bladder and bowel problems, prolapse, and pain.

Choose to wear clothing that allows you to move and breathe easily!

Interested in Pelvic Floor Therapy? We see men and women in the Birmingham, AL, region. Our clinic is located in Hoover, AL, near the Galleria. Contact us to schedule!

Pediatrics and Pelvic Health: Bedwetting In Children

Bedwetting- When is it a problem?
The occasional accident is a normal part of childhood, however for some children constant bedwetting may be a sign of an underlying pelvic floor issue. Children with toileting issues will start to feel the effects in their self confidence and ability to participate in social activities. It is a problem when accidents are interfering with a child’s quality of sleep, self-image, or confidence.

Signs and Symptoms of Pediatric Pelvic Floor Dysfunction:

  • Leaks urine or bowel with laughter (giggle incontinence), coughing, or exercise (jumping on a trampoline, sprinting, etc.)
  • Nighttime wetting that interferes with sleep, hygiene, or self image
  • Frequent urination and frequent urge to urinate
  • Chronic constipation or diarrhea
  • Chronic urinary tract infection (UTI)
  • Daytime wetting that interferes with school, social engagement, or self image
  • Inability to fully void urine or evacuate bowel on the toilet

Common Causes of Pediatric Incontinence or Pelvic Floor Dysfunction

  • Constipation – A backed up bowel can put extra pressure on the bladder and reduce its carrying capacity- causing leakage, especially at night.
  • Bladder or urinary tract infection (UTI) can cause guarding in the pelvic floor muscles, causing dysfunctional voiding.
  • Diet – ingesting too many bladder irritants: soda, citrus, tomatoes, chocolate, dairy, carbonated drinks, and other irritants can contribute to leakage.
  • Drinking too much fluid before bed – overwhelms the bladder and causes strong urgency and/or leakage
  • Dehydration – causes toileting issues, it contributes to constipation since dehydration will cause urine to be really concentrated, which will irritate the bladder and contribute to urgency and leakage.
  • “Holding it in” – Holding in the urine or bowel may cause voiding issues and bedwetting In children. This can occur in kids who don’t like going to the bathroom in public, i.e. at school.
  • Ignoring body signals- some kids will ignore body signals because they are distracted by play or other distractions.

How can pelvic floor therapy help?

Pelvic floor physical therapy is a great option for kids with toileting issues, because treatments pose a low risk of side effects and treatment can be very effective. With physical therapy we can focus on the pelvic floor muscles and provide appropriate exercises and education to help decrease your child’s bedwetting.

Identifying behaviors: the child and parent will complete a voiding diary that tracks diet and toileting habits for a few days. With the help of the therapist, the child and parent will start to see patterns of behavior and dietary factors that may be making the problem worse.

Education: educating the child and parent in the bowel and bladder, listening to body signals, positioning, and hygiene.

Bowel management: The therapist will teach the child and parent about hydration, dietary factors, proper toileting positioning, and proper pushing technique to relieve constipation which may be contributing to pelvic floor dysfunction.

Interested in Pelvic Floor Therapy? We see men, women, and kids of all ages in the Birmingham, AL, region. Our clinic is located in Hoover, AL, near the Galleria. Contact us to schedule!