How Physiotherapy Can Help Strengthen Your Pelvic Floor Health and Muscles

Pelvic disorders, such as urinary incontinence, is very common among female patients. One highly effective way of addressing these issues is by strengthening the pelvic floor muscles using pelvic physiotherapy. 

Here are some methods and ideas that the physiotherapists of Back in Motion Health recommend putting into practice alongside pelvic physiotherapy or as part of a treatment plan:

A Proper Diet

• Avoid alcoholic, carbonated, and caffeinated drinks. Instead, opt for caffeine-free herbal teas and make sure to drink plenty of water.
• Avoid acidic fruits such as cranberries and oranges. Instead, eat non-acidic fruits such as melons, bananas, and apricots. 
• Avoid spicy foods.
• Avoid food that contain artificial sweeteners.
• Make sure to eat foods that contain Omega-3 fatty acids. 

Maintaining a Healthy Body Weight

It is importance to maintain a healthy weight to ensure continuous good pelvic floor health. Excess weight puts pressure on the pelvic floor, which can affect pelvic floor health and increase the risks of pelvic organ prolapse, diabetes, high blood pressure, and urinary disorders.

Exercises

Here are some exercises that your pelvic physiotherapist may recommend:

• Heel slides
• Marches or toe taps
• Diaphragmatic breathing
• Crouches 
• Lunges
• Squats

Kegels

Kegels can strengthen the pelvic muscle and are often incorporated into pelvic floor physiotherapy to maintain good pelvic health. These exercises involve contracting the pelvic muscles, including those in the vaginal area for female patients. It is recommended to do daily sets of around 10 contractions, although beginners can start with sets of 4 to 5 contractions.

Pilates and Yoga

Pilates and yoga are both core-strengthening exercises that can help support pelvic floor muscles. This can be particularly helpful for female patients who suffer from urinary incontinence and is thus often incorporated into their pelvic floor physiotherapy treatment plans. 

Yoga in particular is very useful to strengthen the muscles and prevent organ prolapses in the pelvic region, which includes the diaphragm and the abdominals. In female patients, yoga poses such as Malasana, Reclined Bound Angle, Legs Up the Wall, and Child’s Pose can be of tremendous help to treat urinary conditions and incontinence. 

Biofeedback Therapy

Biofeedback therapy consists of using biofeedback instruments, such as tiny sensors and stickers, which are placed in the anal and vaginal area in order to effectively measure the muscle activity and contractions happening in the pelvic floor region. For female patients who are struggling to engage the right muscles during Kegels, this is a safe and easy way to differentiate between the abdominal and the pelvic floor muscles when practicing contractions. 

General Habits

• Avoid holding your urine for periods of time longer than 3 hours.
• Avoid straining or sitting on the toilet for long periods of time.
• Use safe and proper lifting techniques when maneuvering heavy objects.
• Maintain proper hydration but avoid drinking water in excessive amounts.

Pelvic Floor Physiotherapy in BC

Are you looking for pelvic floor physiotherapy in the Lower Mainland? Back in Motion Health offers a wide selection of health solutions for patients suffering from various physical conditions. Contact us today to book a consultation at one of our clinics in Vancouver, North Vancouver, Richmond, Coquitlam, Surrey-Newton and Abbotsford.

Paramjot Dhillon earned her Master’s in Physiotherapy (Musculoskeletal) from Punjabi University, India, in 2009 and has over 11 years of experience in clinical practice and teaching. She was an Associate Professor at Christian Medical College and Hospital, India, and has published nine research articles in reputable journals.

Paramjot is certified in Functional Dry Needling Level 1 and Pelvic Health Level 1. She has also completed advanced courses in Mulligan Manual Therapy, sports-related concussion management, vestibular rehabilitation, and the evaluation and treatment of temporomandibular disorders (TMD) and orofacial pain.

Book online with Paramjot Dhillon in Coquitlam!