Pelvic floor dysfunction is a common condition affecting people of all genders and ages. This often overlooked issue can cause a range of symptoms, impacting your daily life and overall well-being. Understanding the signs of pelvic floor dysfunction is crucial for seeking timely treatment and improving your quality of life. 

 

So what is the Pelvic Floor?

You might be surprised to learn that you have a group of muscles at the base of your pelvis, often referred to as your pelvic floor, and even more surprised that it is intricately connected to your back health. Despite our unawareness of these muscles, the pelvic floor muscles play a crucial role in stabilizing your spine and core; supporting your pelvic organs (bladder, intestines, colon, and uterus or prostate); helping control our urine, flatulence and bowel movements; as well as contributing to our sexual health and satisfaction.  When these muscles are weak, tight, or dysfunctional, it can lead to a ripple effect of problems, including back pain.

 

Common Symptoms of Pelvic Floor Dysfunction

While the symptoms of pelvic floor dysfunction can vary widely, here are some common indicators:

• Urinary Issues:

• Urinary incontinence: Leaking urine when coughing, sneezing, laughing, or exercising.

• Urinary urgency: Feeling a sudden, strong urge to urinate.

• Frequent urination: less than 2 hours between bathroom trips.

• Difficulty starting the urine stream.

• Bowel Issues:

• Constipation or difficulty passing stools.

• Fecal incontinence.

• Pelvic or rectal pain.

• Pain and Discomfort:

• Pelvic pain: Chronic or intermittent pain in the pelvic region.

• Coccydynia (tailbone pain).

• Vaginal pain or irritation to clothing, pressure or touch.

• Feeling of heaviness or pressure in the pelvic area.

• Sexual Dysfunction:

• Difficulty achieving orgasm.

• Pain during intercourse.

• Clitoral or Vulvar pain to touch.

• Other Symptoms:

• Lower back pain.

• Hip pain.

 

The Pelvic Floor and Back Pain Connection

The connection between the pelvic floor and your back is complex but can be summarized as follows:

• Core Stability: Your pelvic floor is part of your core musculature. A weak or tight pelvic floor can lead to instability in your core, which can put extra strain on your back muscles, resulting in pain.

• Postural Alignment: The pelvic floor helps contribute to maintaining proper posture. When it's not functioning optimally, it can contribute to imbalances in your pelvis and spine, leading to back pain. Conversely, poor posture habits might be placing extra strain on your pelvic floor or back muscles.

• Compensatory Patterns: If your pelvic floor is weak or tight, other muscles, such as your back muscles, may compensate by working overtime, leading to strain and pain.

• Referred Pain: In some cases, pelvic floor dysfunction can cause referred pain to the lower back, making it difficult to pinpoint the exact source of the discomfort.

 

Treatment

If you suspect your pelvic floor might be contributing to your back pain, it's important to seek professional help. A pelvic floor physical therapist can assess your pelvic floor muscles and develop a personalized treatment plan to include assigning some key exercises for back pain relief. Setting realistic goals is essential for staying motivated and tracking your improvement. Treatment may include:

• Pelvic floor muscle exercises: These exercises aim to strengthen, relax, or improve the coordination of your pelvic floor muscles. Kegels are a common starting point, but there are many other exercises that may be beneficial.

• Manual therapy: Hands-on techniques like massage and trigger point therapy can help release tension and improve muscle function.

• Biofeedback: This involves using electronic devices to help you learn to control your pelvic floor muscles.

• Education and lifestyle modifications: Understanding your condition, making dietary changes, and managing stress can play a significant role in your recovery.

• Postural and core strengthening exercises: Improving overall core stability, posture habits and body mechanics with daily tasks can benefit pelvic floor health.

 

Key Exercises for Back Pain Relief

Here are some exercises that can help alleviate low back pain. With each exercise, aim for gentle movement, taking deep relaxing breaths throughout, allowing your body to soften and relax with each position instead of pushing into a stretch.  

1. Cat-Cow Pose:

• Start on your hands and knees, with your back flat.

• As you inhale, arch your back like a cat, dropping your head.

• As you exhale, round your back like a cow, lifting your head.

• Repeat 10 times

2. Child’s Pose:

• Kneel on the floor and sit back on your heels.

• Fold forward, resting your forehead on the ground.

• Extend your arms out in front of you.

• Hold for 30 seconds to 1 minute.

• Use pillows or supports under your hips or chest for comfort.

3. Knee-to-Chest Stretch:

• Lie on your back with knees bent.

• Bring one knee to your chest and hold for 15-30 seconds.

• Repeat with the other leg.

• For a deeper stretch, hug both knees to your chest.

4. Pelvic Tilts:

• Lie on your back with knees bent and feet flat on the floor.

• Gently flatten your lower back into the floor, then arch it slightly.

• Repeat 10 times, several times a day.

Important Considerations:

• If you experience increased pain or discomfort during any of these exercises, stop and consult with a healthcare professional.

• Consistency is key. Aim to perform these exercises regularly for optimal results.

• Consider incorporating low-impact activities like swimming or walking into your routine.

• It's essential to maintain good posture throughout the day to prevent further strain on your back.

• Remember, recovery takes time and patience. Working closely with a pelvic floor physical therapist can help you achieve your goals and improve your quality of life.

This information is not a substitute for professional medical advice. Always consult with your doctor or a physical therapist before starting any new exercise program.

 

Prevention

To prevent pelvic floor dysfunction and its associated back pain, consider the following tips:

• Avoid heavy lifting without proper technique

• Practice good posture

• Incorporate core strengthening exercises into your routine

• Manage stress

• Avoid constipation

By understanding the connection between your pelvic floor and back, you can take steps to improve your overall health and well-being. If you're experiencing persistent back pain, it's essential to consult with a healthcare professional to rule out other potential causes and develop an effective treatment plan.

 

Find a Pelvic Floor Physical Therapist

If you're experiencing pelvic floor dysfunction, seeking professional help is essential. Remember, seeking help for pelvic floor dysfunction is a sign of strength, not weakness. With the right guidance and treatment, you can regain control of your pelvic health and improve your overall quality of life.

 

Pelvic Floor Therapy at Movement is Medicine

Our pelvic floor therapist, Dr. Meghan Karol, helps women with a wide variety of pelvic conditions including postpartum recovery. Dr. Meghan loves spending one-on-one treatment time to provide empowering education to her patients helping them integrate their self-treatments and lifestyle changes into their practical day to day lives. With three young boys at home, Dr. Meghan knows life doesn’t slow down just because mom isn’t feeling good. Call us today to learn more about how Movement is Medicine can help keep you active with all your life.