Perimenopause is a phase in a woman’s life marked by numerous hormonal changes that can affect a woman's body in various ways. It begins anywhere from the age of 35 right through to menopause. One often overlooked aspect of this transition is the impact it can have on the pelvic floor muscles. These muscles play a crucial role in maintaining urinary and bowel control, supporting pelvic organs, and sexual function. However, during perimenopause, new symptoms can begin and they can be due to a too tight or too weak pelvic floor, leading to different sets of symptoms. In this blog, we'll explore the symptoms of a tight pelvic floor versus a weak one and provide exercises to address both issues. Remembering that a tight pelvic floor, as good as that sounds, is just as dysfunctional as a weak pelvic floor.
Symptoms of a Tight Pelvic Floor:
Pain and Discomfort: A tight pelvic floor can cause pain and discomfort in the pelvic region, including pain during intercourse.
Urinary Urgency and Frequency: An overly tense pelvic floor may lead to a constant feeling of needing to urinate or frequent bathroom trips.
Constipation: Difficulty passing stools due to excessive tension in the pelvic floor muscles.
Pelvic Pain: Chronic pelvic pain, which can be dull, aching, or sharp, is common with a tight pelvic floor.
Painful Menstruation: Menstrual cramps may worsen and it can be painful to use tampons or menstrual cups.
Exercises to help a tight pelvic floor:
Happy Baby Pose: Lie on your back, bend your knees, and hold the outside edges of your feet with your hands. Gently pull your knees toward your armpits while keeping your pelvis relaxed. Hold for 20-30 seconds, breathing deeply to encourage relaxation. Direct your breath into your bottom using the IN breath, mindfully release any pelvic floor tension
Child's Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward. Relax into the stretch and focus on releasing tension in your pelvic floor. Again, focus on your inspiration (breath in) directing into your bottom, Hold pose for 30 seconds to 1 minute.
Inverted Breathing: Kneel on a step/yoga block/pillow, round your spine and pop your elbows and forearms on the floor. Press the floor away from you, rounding your spine. Breath deeply into your tail bone and bra line area. Exhale normally.
Myofascial Release Technique: Gently massage the pelvic floor with your fingers using a water-based lubricant. Apply gentle pressure in a circular motion to release knots and tight spots. Consult with a pelvic floor therapist for proper guidance.
Child's Pose
Symptoms of a Weak Pelvic Floor:
Urinary Incontinence: Weak pelvic floor muscles may lead to urine leakage during activities like laughing, coughing, or sneezing.
Prolapse Symptoms: A feeling of fullness or pressure in the vagina, potentially leading to pelvic organ prolapse.
Reduced Sexual Sensation: Weakened pelvic floor muscles can impact sexual satisfaction and orgasm.
Back Pain: Insufficient support from weak pelvic floor muscles can contribute to lower back pain.
Exercises to Strengthen a Weak Pelvic Floor:
Kegel and Transverse Abdominus Activation: Identify your pelvic floor muscles by stopping the flow of urine midstream. Once identified, practice Kegel exercises, squeezing and lifting these muscles for 10 seconds, then relaxing for 10 seconds. Repeat 10-15 times.
Pelvic Bridge: Lie on your back with knees bent and feet flat. Lift your hips off the floor, engaging your glutes and pelvic floor. Hold for 5-10 seconds, then lower. Repeat 10-15 times.
Copenhagen Side Plank: Lie on your side with your lower leg bent at a 90-degree angle. Support yourself on your elbow and lift your hips off the ground, creating a straight line from head to feet. Engage your pelvic floor while holding for 15-30 seconds on each side.
A woman performing a Copenhagen side plank with one leg bent for stability.
Understanding the symptoms of a tight versus a weak pelvic floor in perimenopausal women is crucial for effective management. These exercises, tailored to each condition, can help alleviate symptoms and improve pelvic floor health. However, it's advisable to consult with a pelvic floor therapist or healthcare professional to determine the best exercise plan for your individual needs and monitor your progress.
What else can I do?
Now, let's talk about how osteopathy can help. Osteopathy is a form of therapy that uses manual techniques to manipulate your body's tissues and bones. It can help relieve tension and tightness in your pelvic floor.
Book an appointment now and let our experienced practitioners care for you. Don't miss out, join our community today!
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