Many adults, both men and women, experience pain or discomfort in their lower abdomen or pelvis. If you’ve talked to your doctor and ruled out any underlying medical conditions, then that pain could be caused by your pelvic floor muscles. Today, I want to talk to you about common pelvic floor problems and how correct breathing can help resolve these problems.
What Is the Pelvic Floor?
The pelvic floor is the muscles and connective tissues that sit at the base of your pelvis to support your organs. These muscles are vital for regular activities like urinating, having a bowel movement, or intercourse. They also help protect your spine and internal organs like your large intestine and bladder. In women, the pelvic floor muscles also support the uterus; in men, they support the prostate.
How Breathing Affects the Pelvic Floor Muscles
Persistent, shallow breathing keeps your core muscles and ribs from moving as much as they should. This happens when you try to tense your abdomen to “hold in” your stomach, and it can cause weakness and tenseness in your pelvic floor muscles that can lead to pain or injuries.
If you tend to hold your breath when standing up or lifting something heavy, this can put a lot of pressure on the pelvic floor that weakens those muscles. Shallow breathing or holding your breath can lead to:
- Incontinence
- Prolapse
- Pelvic pain
- Tension
- Back pain
How to Breathe Correctly to Alleviate Pelvic Floor Problems
Ideally, you should breathe into your diaphragm—the thin muscle that sits below your lungs and heart to support proper breathing. This is also called “belly breathing.” You can practice this at home by doing the following steps:
- Lie on your back on a flat surface like your bed or the floor.
- Keep your knees bent with your feet flat on the floor.
- Place a hand on your belly, just below your ribs.
- Breathe in slowly through your nose.
- The hand on your belly should move up as your diaphragm moves down to make space for the air in your lungs.
- Breathe out, and the hand on your belly should move down.
While you’re belly breathing, your chest and shoulders should not move very much. If they do, keep practicing until you can feel how to direct the air down toward your diaphragm and expand your stomach with each breath.
How Physical Therapy Can Help with Pelvic Floor Problems
If you’re experiencing pain, weakness, or tension in your lower abdominal or pelvic muscles, physical therapy can help. Our therapists can work with you to build up strength in your pelvic floor muscles to properly support your internal organs. We do this through simple exercises and stretches, manual techniques, and education so that you can recognize and use your pelvic floor muscles. We can also teach you how to breathe properly to keep those core muscles strong and prevent the problems that come with persistent shallow breathing.
Call Rebound PT to Get Back in Action
Don’t let pelvic floor problems keep you from being active. Call Rebound at (785) 271-5533 if you have any questions or if you’d like to schedule an evaluation, and we’ll help you get back in action.
