When it comes to maintaining good health, people often think about things such as managing their . But there’s a frequently overlooked area that can really affect how you feel day-to-day: your pelvic floor.
“Your pelvic floor is a key part of your overall health and movement. Taking care of it can improve everything from bladder control and core strength to exercise performance, pregnancy recovery, and overall quality of life,” says Candice Carbajal, a doctor of physical therapy (DPT), who specializes in orthopedic and pelvic floor therapy at . “It’s one of those body parts that deserves a little more credit and definitely a lot more conversation!” So, we asked experts why the pelvic floor is so important and how to care for it.
What is the pelvic floor?
It consists of a group of muscles and ligaments attached to your pelvic bones and lower back muscles, explains a clinical assistant professor of Urogynecology at the University of North Carolina. “It works like a hammock that supports your pelvic organs by keeping them in place and helping their function,” Chu says.
The pelvic floor is an important part of , making up a four-part system that also includes the diaphragm, deep abdominals, and small stabilizing muscles along your spine, explains Caroline Packard, DPT, founder of . The pelvic floor and diaphragm work together in really important ways, according to Packard. “Every time you inhale, your diaphragm drops down and your pelvic floor lengthens to meet it, almost like a trampoline dropping to absorb weight,” Packard says. When you exhale, they recoil back up together, allowing your core to manage the pressure.
Why you should care for your pelvic floor
It helps in so many ways outside of the bathroom! “The pelvic floor manages pressure every time you lift, cough, laugh, or jump; acts as a shock absorber as you walk or run; and holds your bladder, bowels, and reproductive organs where they belong,” Packard says. “It plays a role in sexual function too, and during pregnancy it’s literally holding up the weight of a growing baby!”
When pelvic floor support is compromised, numerous things can happen. Your bladder, uterus, and rectum may shift lower, resulting in prolapse, according to Packard. Or you may have due to the position of your pelvis, she explains.
The pelvic floor is even connected to back pain, Chu says, explaining that the muscles help stabilize the sacroiliac joint, which connects your spine to the pelvis. “People with low back pain also often have problems with their pelvic floor,” she says. ” In fact, studies show that treating pelvic floor muscles may also help to improve back pain.”
Although pelvic floor dysfunction is often associated with older women or childbirth, that’s not the reality for many people. “Pelvic floor disorders affect women across every age and stage of life,” Chu says. She estimates that roughly 1 in 4 women age 20 or older experiences some form of pelvic floor disorder.
Packard encourages people to start practicing good habits even if they don’t have any problems. “There isn’t a switch that flips on after you have a baby or turn 50,” she says. “A slow accumulation of habits, starting in childhood, either supports your pelvic floor or works against it for decades before symptoms ever show up.”
How to care for your pelvic floor
Don’t just jump to doing Kegels, our experts advise. “Everyone says to do Kegels, or exercises to strengthen the pelvic floor, but this may not be the right exercise for you if your muscles are tight or painful,” Chu explains. (If you do experience pain, schedule an appointment with a urogynecologist if you can.)
Instead, try a couple of straightforward tips. “First, don’t ignore your body’s signals,” Carbajal says. “Try not to get into the habit of ‘just in case’ bathroom trips or holding your bladder for hours. Healthy bladder habits can go a long way in supporting pelvic floor function.”
Make sure to hydrate and get because straining can wreck your pelvic floor. “Constipation is one of the biggest contributors to pelvic floor dysfunction because repeated straining puts extra stress on these muscles over time,” Carbajal says. But try to limit bladder irritants, like coffee, tea, soda, and alcohol, Packard encourages.
If you experience leaking, pressure, or pain, consult with a medical provider. “That’s a signal the system needs support, not something you’re supposed to just live with,” Packard says.