By Karen Espig
We often face issues “down below” but are sometimes reluctant to discuss them. One subject we tend to shy away from is problems with our pelvic muscles, as they are attached to our most intimate area. But issues like a weakened pelvic floor or the more severe condition of pelvic organ prolapse need to be addressed using pelvic floor therapy.
But did you know that the most common treatment, Kegel exercises, not only helps solve any pelvic health issues, they may actually improve your sex life too?
Let’s take a closer look.
What Is A Pelvic Floor?
First of all, everyone has one. The pelvic floor is a group of muscles and connective tissue that support and protect the bladder, bowel, rectum, anus, and reproductive organs.
If you are AFAB (Assigned Female At Birth), this area supports vaginal delivery during childbirth and assists with blood flow and contractions during sex and orgasm. For those AMAB (Assigned Male At Birth), the pelvic floor supports the prostate and helps with erection and ejaculation.
Last but definitely not least, whatever our gender, we all need this critical system to be able to control when we urinate, defecate, and pass gas. So while the issue is a bit awkward to discuss, it’s also too important to ignore. Statistics indicate that one in three AFAB will experience a pelvic floor disorder (PFD), while one in eight AMAB will.
Possible Symptoms
Any noticeable physical or sensory changes between the belly button and the butt should inspire investigation. These include:
- Urinary incontinence when you sneeze, cough, laugh, or exercise
- Pain, pressure, or discomfort while urinating or during sex
- Frequent urinary tract infections (UTIs)
- Bleeding that is not associated with menstruation
- Tissue protruding from the vagina, or an excessively widened vagina
- Difficulty having a bowel movement
- Unexplained lower back pain
- Erectile dysfunction
How Does This Happen?
It often results from natural life events, such as pregnancy, childbirth, and advancing age. Weakness in the pelvic floor sometimes occurs after medical procedures, such as prostate surgery. Obesity dramatically increases the likelihood of incontinence and pelvic floor prolapse as additional abdominal weight bears down on internal organs.
Damage may also result from a traumatic injury to the pelvic area (such as a car accident) or repeated straining of the pelvic muscles due to a chronic cough, regular heavy lifting or pushing too forcefully during bowel movements.
Treatments Available
Happily, pelvic floor weakness is highly treatable. Firstly, consult your family physician about treatment options or being referred to a specialist.
Kegel exercises are the most common and least intrusive option. However, this treatment comes with a caveat: making the pelvic muscles too strong (and tight) is as problematic as being too weak. If you’ve got a vagina, Kegels may also improve sensation, lubrication and increase the likelihood and intensity of orgasm. For the folks with penises, a study showed that erectile dysfunction was eliminated or vastly improved after a regular regime of Kegels.
(For the trivia fans, Dr Arnold Kegel was an American gynaecologist who first noted the benefits of exercises for women post-childbirth.)
Note that Kegel exercises may not be appropriate if your issues result from injury or surgery; please discuss with your doctor before starting.
Vaginal weights and Kegel training devices are an option for those AFAB, but not to worry, tools are available regardless of your gender assignment. Be sure to follow the recommended guidelines as with any exercise.
Physical Therapy with a licensed professional often includes Kegels and biofeedback, electrical stimulation, or other targeted exercises.
You may be relieved to learn that surgery is generally not required but may be recommended for pelvic organ prolapse. Post-op may include some of the treatments above.
Avoid heavy lifting and high-impact (or jumpy) exercise if you have a weakened pelvic floor. Repairing and rebuilding the musculature to a healthy state takes time, and overdoing it will only delay recovery.
Get Your Kegel On
In terms of repairing and improving pelvic floor health, these exercises need to be done correctly. Many videos are available, but be sure to select the one appropriate for your gender, as the process is slightly different depending on whether you are AFAB or AMAB. There are a few recommended positions to do them in, but it is possible to complete them at work or while sitting in public!
If you are experiencing incontinence, erectile dysfunction or any other discomfort related to your pelvis, do not hesitate to seek help. Treatments need not be costly or invasive, and you will likely find improvement in your daily life once you begin. Depending on the severity of your condition, it may take a few weeks or even months to see results, but this is similar to any fitness regime.
Adding Kegel exercises into your daily habits can prevent issues down the line. And as a bonus, it may even improve how you experience sexual activity. Win!