5 Essential Posture Tips for Optimal Pelvic Floor Health
Reclaim Your Confidence & Strength, Postpartum and Beyond
Let's face it, ladies, our bodies go through incredible journeys throughout our lifetime. We genuinely are rockstars, all of us! Childbirth, weight fluctuations, aging – all these milestones leave their mark. Often, one area that feels the brunt of it all is our pelvic floor. But fear not, ladies! It's never too late to reclaim your strength and confidence from the ground up.
Today, we're focusing on the powerful connection between posture and pelvic floor health. By incorporating these simple yet effective tips into your daily life, you can set your pelvic floor up for success, alleviating discomfort, regaining control, and rediscovering the strength you may have thought lost.
Suppose you are suffering from pelvic floor dysfunction. In that case, please see a pelvic floor therapist or other professional to help you with individualized exercises to help with your unique pelvic floor issues. The advice in this post is generic and is designed to support and maintain overall pelvic floor health as you move through the seasons of your beautiful life!
What is the Pelvic Floor & Why Does It Matter?
Imagine a sling of muscles, ligaments, and connective tissue cradling your pelvic organs – bladder, uterus, rectum – like a hammock. That's your pelvic floor! It plays a vital role in:
Bladder and bowel control: Keeps things flowing as they should, preventing leaks and urgency.
Sexual function: Enhances sensitivity and pleasure during intimacy.
Core stability: Supports your lower back and aids in lifting, bending, and overall balance.
Childbirth: Our pelvic floor allows for a smoother delivery and easier recovery.
Why Pelvic Floor Health is Essential
A functional pelvic floor ensures a life free from discomfort and limitations. It means enjoying laughter without fear, engaging in physical activities without hesitation, and experiencing intimacy without discomfort. It is, without exaggeration, the bedrock of a woman's physical autonomy.
For older, post-natal women and women who have had pelvic floor/abdominal surgery, learning about and maintaining pelvic floor health is even more important.
As we can see, the pelvic floor is an incredible piece of biological equipment and vital to our health, well-being, and happiness (and dignity!).
Symptoms & Causes of Pelvic Floor Dysfunction (PFD):
When the pelvic floor weakens, a range of issues can arise, including:
Urinary incontinence: Leaking urine during coughing, sneezing, or exercise.
Weak bowel control: You may receive little to no warning that you NEED to go.
Pelvic organ prolapse: Organs descend into the vagina, causing pressure or bulging.
Painful intercourse: Discomfort during sex due to weakened or tight muscles.
Back pain: Lack of core stability can strain the lower back.
While childbirth and aging are common factors, other causes include:
Chronic straining (heavy lifting, constipation, coughing)
Obesity
Smoking
Certain medical conditions
Hormonal changes during menopause
Surgery
The Relationship Between Posture and The Pelvic Floor
You might be surprised to learn that the way you stand, sit, and move throughout the day significantly impacts your pelvic floor health. Poor posture creates stress and imbalances within the body, causing muscles to overwork or underwork, ultimately weakening the pelvic floor.
The Good News: By adopting mindful posture habits, you can actively support your pelvic floor, alleviate symptoms, and prevent future problems. Here are 5 essential posture tips for optimal pelvic floor health:
1. Neutral Spine Alignment:
Imagine a vertical line running down your ear lobe, shoulder, hip, and ankle. Aim for this alignment in standing and sitting. Tuck your chin slightly, relax your shoulders, and engage your core to maintain a natural curve in your lower back. Avoid slouching or arching your back excessively.
2. Sit Tall and Supported:
Choose chairs with good back support and a seat height that allows your feet to rest flat on the floor. Avoid crossing your legs, as this can constrict the pelvic floor (I know this is a favorite sitting position for many of us!!). Instead, if you can, sit with knees hip-width apart and feet flat on the ground. Use a lumbar pillow if needed for extra support.
3. Link Your Breath to Your Core:
Remember your core isn't just your abs! It includes your pelvic floor muscles and the breath is the key to keeping it balanced. Try to consciously link the core and the pelvic floor with the breath as you go about your daily activities. The key here is to relax, open, soften, and widen the core and pelvic floor (subtly) on the inhale breath and the exhale breath gently draw everything, the core, and floor, in and up, contracting the muscles. This will develop a healthy breathing pattern and pelvic floor and core pressure.
4. Be Mindful of Lifting Techniques:
Lift with your legs, bending at your knees, not your back. Keep your core engaged and avoid twisting your spine. When lifting heavier objects, squat down and maintain neutral spine alignment.
5. Stretch, Move & Work on Core Strength Regularly:
A strong core enhances pelvic floor function. Gentle stretches and low-impact exercises like walking, yoga, and Pilates can improve flexibility, strengthen deep core muscles (without overstraining), and promote healthy blood flow to the pelvic floor. These activities not only improve posture but also support the pelvic floor muscles in a balanced, effective way.
You can practice Pelvic Floor Yoga with me live! Check out my class calendar here!
Overcoming Pelvic Floor Dysfunction: A Journey of Hope
Pelvic floor dysfunction is not an inevitable part of aging or postpartum recovery. With the right knowledge and practices, women can overcome these challenges, restoring their pelvic floor health and, by extension, their quality of life. The journey may require patience and persistence, but the rewards—a sense of control, confidence, and freedom—are immeasurable.
Empowering Women with Knowledge and Support
Education is power. By understanding the importance of pelvic floor health and incorporating posture tips into daily life, women can proactively address symptoms and prevent further issues.
Remember, You're Not Alone:
Pelvic floor dysfunction is a common issue, but it's not something you have to suffer in silence. Talk to your doctor or a pelvic floor physiotherapist for personalized guidance and treatment options. Join my community over on my Instagram @flourishpelvicflooryoga, where I share tips, tutorials, and advice and create a safe space for women to work on their pelvic floor health together!
By incorporating these posture tips and seeking professional support if needed, you can empower your pelvic floor and rediscover your strength and confidence. It's a journey, not a destination, but with each mindful step, you move closer to a healthier, happier you. You deserve it!
Bonus Tip: Be patient and kind to yourself. Healing takes time, and there will be ups and downs. Celebrate your progress, no matter how small, and remember, you are strong and capable of amazing things <3!
Core & Floor Foundations: Beyond the Kegel
Are you ready to learn more about your pelvic floor and exercises to keep it balanced and strong? Flourish’s self-paced online workshop, Core & Floor, may be exactly what you need!
Over 100 women have been through this workshop. Learn how about the pelvic floor, how it works, the issues we have with an imbalanced pelvic floor and to improve your pelvic floor health, the anatomy of your pelvic floor as well as many breathing and yoga exercises to bring your pelvic floor back into balance (there is so much more to pelvic floor health that keels!).
Receive access to all of this for 90 days for just $225:
Two 90-minute workshops on anatomy, breathwork & simple techniques to improve function
Four Home Practice Exercises from Sessions 1 and 2: a comprehensive handout plus several short & full-length videos
Breathwork, meditation, and more bonus videos of Core & Floor exercises
You’ll have access to these videos for 90 days after purchase with the ability to download the 2 workshop recordings
