Pelvic Floor Dysfunction in women sounds like an embarrassing problem and is utterly painful. Even if you haven’t heard of it, this problem is not that rare. You haven’t heard much of it because women don’t like talking about it. It is so common that about 1/4th of women in the USA have been affected by this problem. It is painful, but there is nothing that a woman can’t handle. Today, we will discuss dysfunction in the pelvic floor, its symptoms, and how you can deal with it effectively.

What is Pelvic Floor Dysfunction

Pelvic Floor is a group of muscles between our tailbone and public bone on the pelvis, which helps in the bowel and bladder movement. In women, this group of muscles also supports the uterus and vagina.

The dysfunction in Pelvic Floor arises either when these muscles become weak or too tight(very rare), which makes it hard to have proper bowel movements. This dysfunction makes it painful to relax and coordinate the muscles around the anus.

Some of the major causes of pelvic floor dysfunctions in women are:

  • Pregnancy
  • Giving birth
  • Menopause
  • Heavy Lifting with a wrong posture
  • Older Age
  • Obesity
  • Injury around the pelvic region

Symptoms of Pelvic Floor Dysfunction

  1. Pain around the pelvic region.
  2. Uncomfortable feeling during sexual intercourse.
  3. Dysfunction in bowel movement.
  4. Feeling pain while urinating.
  5. Incomplete urination.
  6. Involuntary leakage of urine and stool.
  7. Sometimes, all these may also lead to pain in the lower back.

Pelvic Floor Dysfunction Treatment

Medication

Consult a doctor and feel free to disclose your symptoms and problems with them so that they can guide you accordingly. Follow their instructions carefully and take the necessary medicines as prescribed by them.

Stretching Exercise & Yoga

This is the best self-care activity you need to follow regardless of this problem. Practice stretching exercises to make your pelvic floor muscles strong. Yoga always has some asanas for all kinds of body-related issues. To boost your pelvic floor dysfunction treatment or to prevent it, you can practice these asanas:

Tadasana:

Tadasana is also known as the ‘mountain pose’ performed while standing. Place your feet firmly on the ground, interlock your hands and stretch them up as high as possible while your palms face the sky slowly with long inhalation. Lift your heels as well and balance your whole body on your toes. Relax while you are exhaling and repeat this asana at atleast three times.

Virabhadrasana II

Virabhadrasana II is also known as ‘Warrior Pose 2’. Here, place one foot at a right angle from the other and at as much distance as you can, so you can give an excellent stretch to your lower body. Stretch both your arms straight parallel to the ground to strengthen your chest. Repeat the same from the other side as well.

Utkatasana

Utkatasana is also known as the ‘chair pose’. Here, you pretend as you are sitting in an invisible chair. Take a long deep breath in and raise your hands straight above your head without bending your elbows. As you breathe out, slowly push your tailbone towards the ground until you get your thigh parallel to the bottom. Hold this position for 10 to 15 seconds and relax. It is pretty painful but highly beneficial. You can increase your capacity to hold this position longer with practice.

Prasarita Padottanasana

In this asana, stretch your legs horizontally apart as much as you can. Take a deep breath in, and then with an exhalation, let your upper body move forward and bend towards to ground. Try to touch the floor with your head or atleast your palms.

Setubandhasana

Setubandhasana is also known as the ‘bridge pose.’ Lie down on your back, bring your feet near your buttock while your knees point towards the sky. While taking a deep breath, lift your hips and lower back above the ground. Balance your body on your feet and shoulders. Hold this position for a few seconds, then slowly relax your body while breathing out.

Remember, yoga is not a competition. You don’t need to be perfect in every asana. Just stretch your body as much as it allows. You’ll surely increase your capacity with practice. Do try them out; all these asanas have tons of benefits.

Practise Kegel Exercise

Practice Kegel Exercise only with an empty bladder. You can sit or lie down, tight your muscles around the anus, hold it for 3 to 5 seconds, relax for 3 to 5 seconds, and repeat the same process 8 to 10 times. You can practice kegel exercise 2 or 3 times a day.

Surgery

When the situation is getting out of control, or if the condition is caused by rectal prolapse, you can consider going for surgery. It’s a rare case; most of the time, women don’t need surgery to deal with pelvic floor issues.

No matter how painful this problem of pelvic floor muscles sounds, it is undoubtedly treatable. There is no reason to be ashamed of it. If you want, you can get help from experts, or if you know any woman suffering from it, then encourage them to open up and get medical help.

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