Life with pelvic floor disorders can be pretty uncomfortable — and embarrassing at times, too.
The pelvic floor is a bowl-shaped structure located between your hip bones. It’s made of muscles and holds up your bladder, bowel, rectum and internal reproductive organs, so they can work properly.
If your pelvic floor is weak or injured, you might experience:
An urgent or frequent need to urinate (overactive bladder or urge incontinence)
Unintentional leakage of urine or stool
Difficulty starting or stopping urine flow
Painful urination
Leaking urine when you sneeze, laugh or exercise
Frequent urinary tract infections
Constipation (difficulty emptying the bowels)
Uncontrollable gas
A bulge or something coming out of the vagina (pelvic organ prolapse)
Chronic pelvic pain
“Up to 25% of women in the United States experience pelvic floor disorders, sometimes after pregnancy, childbirth or surgery,” said Dr. Margaret Wilkes, a UW Health urogynecologist. “Prevalence increases as we get older. To determine the cause and get relief, it’s important to seek guidance from your provider.”
Lifestyle changes to ease pelvic floor symptoms
You can reduce pelvic floor symptoms and improve your quality of life by making key lifestyle changes, according to Dr. Wilkes. She recommends:
1. Stop smoking
People who smoke are twice as likely to experience pelvic floor dysfunction, according to the American Urogynecologic Society. Many smokers have poor blood circulation. This affects the function of the pelvic floor. Smokers also may develop deep coughs, which can lead to unintentional urine leakage. Smoking often leads to cancer, including cancer of the bladder and other pelvic organs.
2. Lose excess weight
Pelvic floor disorders are common in people who are overweight. Carrying extra weight puts additional pressure on the bladder and other pelvic floor organs.
"One study showed that people who lose about 5% of their body weight saw significant improvement of urinary leakage and other symptoms," Dr. Wilkes said.
For someone who weighs 170 pounds, that would mean losing about 8.5 pounds.
3. Manage constipation
Straining during bowel movements puts excess pressure on your muscles. This can damage the pelvic floor over time. To manage constipation:
Eat about 25 grams of high-fiber food each day (fruit, vegetables and whole grains)
Try over-the-counter fiber supplements
"Fiber is a great equalizer. In patients with a loose stool, fiber contributes bulk," said Dr. Wilkes. “In patients with a firm stool, fiber works to soften it.”
Other tips:
Stay hydrated
Elevate your feet while sitting on the toilet
The American Physical Therapy Association suggests you place your feet on a step stool and raise your knees above the hips. This position relaxes your muscles and encourages easier bowel movements.
4. Be physically active
Physical activity helps you maintain a healthy weight and good muscular tone. Strong muscles decrease the risk of pelvic organ prolapse and leaky bladder. Exercise also helps food move through the body properly.
5. Stay hydrated — but don’t drink too much
Yes, drinking water is good for your health. But if you feel the urge to urinate frequently and you often have trouble making it to the bathroom in time, you might need to reduce your daily fluid intake. Ask your provider about the right amount of liquid for you.
6. Be aware of foods and drinks that irritate the bladder and colon
If you have pelvic floor trouble, take note if certain foods or drinks worsen your symptoms. These may include:
Alcohol
Artificial sweeteners
Sugar and honey
Caffeinated drinks (coffee, tea, soda)
Carbonated beverages (soda, sparkling water)
Citrus fruits and juices (orange, grapefruit, lemon, lime)
Spicy foods
Tomatoes and tomato-based sauces
"In some people, these foods increase urine production and cause urgency and frequency within the bladder. They may also irritate the colon, causing constipation, diarrhea and gas," Dr. Wilkes said. "Avoid these foods, and see if you get relief."
7. See a pelvic floor physical therapist
These physical therapists specialize in pelvic floor health. They teach you how to perform special exercises that engage, control and strengthen the muscles that support the bladder, bowel and other pelvic organs. Physical therapy can decrease urinary and stool leakage, constipation and pelvic pain.
UW Health offers expert care for pelvic floor disorders
Our compassionate doctors, surgeons, advanced practice providers and physical therapists are dedicated to helping you regain your quality of life.
"We help people get well and manage their pelvic floor issues, so they can once again enjoy family, friends and hobbies," Dr. Wilkes said.