Connecting with a trusted health professional can be an important step in managing bladder leakage, pelvic pain or prolapse symptoms. We’re sharing practical information about the pelvic floor, healthy bladder and bowel habits, and how a pelvic health physiotherapist may be able to support you.
The Continence Foundation Australia reports that up to 40% of women experience urinary incontinence (unexpected bladder leaking). Pelvic health physiotherapy can provide education on strategies to manage these symptoms, as well as a targeted exercise program to improve pelvic floor muscle function.
What are Pelvic Floor Muscles?
Pelvic floor muscles are a group of muscles that support the organs inside your pelvis. These muscles attach to your pubic bone at the front and the tail bone at the back. The pelvic floor muscles can help you to control bladder and bowel function. A pelvic health physiotherapist can assess your pelvic floor muscles and provide an exercise program that is specific to your needs.
Everyday Habits that Support Pelvic Health
Small, consistent habits can support pelvic floor function and healthy bladder and bowel routines. Your individual needs may differ, so seek personalised advice if you have symptoms or an underlying medical condition.
Keep up your fluid
Drink well throughout the day aiming for 1.5 – 2 litres of total fluid. Most of this should be water. The amount of fluid you need can depend on underlying medical conditions or how much exercise you do. Make sure you check with your doctor if you are unsure how much fluid you should be consuming.
Maintain good strength in your pelvic floor muscles
The pelvic floor muscles play an important role in preventing incontinence. Regular pelvic floor exercises can help to keep your muscles strong. Your physiotherapist can show you how to activate these muscles effectively.
Eat a healthy diet
Eating a range of vegetables and fruits will boost your fibre intake. A high fibre diet can help open bowels regularly and reduce constipation.
Stay active
Regular daily exercise can lead to many health benefits, including keeping your bowels moving well.
Empty your bladder when you have a moderate urge. Your bladder an stretch to accommodate filling with urine. It is normal to go to the toilet four to eight times a day. Try to avoid going to the toilet ‘just in case’ too often. It is equally important not to over hold your bladder until you are ‘busting’.
Avoid straining on the toilet
Positioning on the toilet is important to help you empty your bowels well. Use a small foot stool to bring your knees slightly higher than your hips. Lean your elbows onto your knees and relax your tummy. Take your time to ensure your bowels/bladder are completely empty before getting up from the toilet.
When Should You Seek Support
Consider speaking with your GP or a pelvic health physiotherapist if you experience bladder or bowel leakage, pelvic pressure or heaviness, a vaginal bulge, ongoing pelvic pain, difficulty emptying your bladder or bowels, or symptoms that stop you from doing the activities you enjoy. New or worsening symptoms should be assessed rather than self-treated.
You do not have to navigate pelvic health concerns alone. Reaching out to a trusted health professional can connect you with practical advice, an individual treatment plan and the support you need to move forward with greater confidence.