35 Ways How to Prevent Pelvic Floor Muscle Disorder

Pelvic Floor Muscle Disorder is a serious condition that may cause disruption in your daily routines. The disorder is a loss of partial strength from the pelvic muscle. The muscle is important in controlling the release of wind, urine and also feces.

This article will give you the 35 Ways How to Prevent Pelvic Floor Muscle Disorder. Before getting into that, consider reading the causes and their effects on your body.

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Causes of Pelvic Floor Muscle Disorder

Here are some causes of the disorder that may apply to you:

  • Childbirth
  • Overweight
  • Aging
  • Lifting heavy objects
  • Injury
  • Surgery

Effects from Pelvic Floor Muscle Disorder

The following are the effects and the discomforts from the disorder:

  • Pain when urinating
  • Leaking urine
  • Constipation
  • Difficulty in emptying bladder
  • Muscle spams

Ways to Prevent Pelvic Floor Muscle Disorder

You can do these things to prevent the disorder from getting worse:

1. Have Healthy Weight

Being overweight can give a negative effect to the disorder. More weight means more strain on the muscles. If you are overweight then try to do some exercises or restrict your diet. They can help you in maintaining a healthy weight. You might also want to read weight loss tips for thyroid patients.

2. Kegel Exercise

Kegel exercise is known to greatly help tighten the muscle in the pelvic. You need to identify the right muscle which you can do by stopping urinating midway. After knowing the right muscle, lie somewhere and contract the muscle for a few minutes then relax. Repeat for a couple of times each day.

3. Eat Food Rich in Fibers

Eat food that are rich in fibers such those that contain potatoes, broccoli, peas or black beans. The fibers will help in easing the constipation. Constipation in the body causes the pelvic muscle to strain.

4. Practice Using Legs for Lifting

Reduce lifting heavy things using your back or mainly using your abdomen. It may strain your muscle. A good way to make it strong is by using more of your legs. Practice using your legs to lift heavy materials for a couple of times during the day.

5. Bridge Exercise

Another good exercise for the muscle is the Bridge exercise. Lie on your back and bend your knees but keep your feet on the floor. Take a deep breath and raise your hips. Hold for 10 seconds and return to former position.

6. Wall Squat Exercise

Next is the Wall Squat exercise. Have your back against a wall and keep your feet apart. Squat as if sitting on a chair for about 10 seconds. After that, rise up again and relax for another 10 seconds.

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7. Jumping Jacks Exercise

For the Jumping Jacks exercise, you need to squeeze your muscle when your legs are apart. Relax the muscle when you jump back to moving your legs back together again. Repeat for up to a minute.

8. Knee Folds Exercise

The Knee Folds is a calming exercise that is also good for the pelvic muscle. Lie on your back with your knees bent. Slowly move the bent knee to floor level and bring it back up again.

9. Toe Taps Exercise

This exercise also needs you to lie on your back. Raise your legs high and slowly move one foot to touch the floor. Raise it back again using your pelvic muscle floor and repeat with the other foot. Repeat for 10 times.

10. No Spicy Food

Spicy food is a big no if you don’t want the disorder to become more serious. It can cause irritation to the bladder system. Spicy food gives off the same hot effect as it does when you taste it in your mouth.

11. Cut Off Artificial Sugar

Cut off artificial sugar or sweetener from your life. They can only cause irritation to your bladder. Moreover, it may cause worse symptoms in your body and adds more complication to the pelvic muscle disorder.

12. Avoid Sodas

Avoid sodas at all cost. Those carbonated drinks can cause the bladder to become overactive. Even if it is a diet soda, you still need to avoid it. Sodas are full of artificial sugar which can weaken the pelvic floor muscle.

13. Vaginal Pessary

For women, you may want to consider vaginal pessary. It is a device from plastic placed inside the vagina. It acts as additional support to the bladder, uterus and rectum. The pessary helps to relieve some strains from the pelvic muscle.

14. Medicines

You can choose prescription medicines to treat your Pelvic Floor Muscle disorder. The doctor will give you some medications that can help your bladder to gain more control. 

15. Tissue Injections

Another way to prevent the disorder and its effects is to get a tissue injection. Your doctor will inject you that cause the tissues around the muscle to thicken. Thus, the bladder is not as open as before.

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More Prevention that You Can Do

Here are some more ways to prevent the disorder besides the ones above.

  • Drink Water: Helps to clean out toxins.
  • Eat Fruits: Including bananas, melons and apricots.
  • Eat Vegetables: Provide vitamins for the body.
  • Lose Weight: You can read weight loss tips for menopause.
  • Dead Bug Crunch Exercise: Strengthen pelvic muscle
  • Vaginal Surgery: Lessen the effects from the disorder.
  • Abdominal Surgery: Reduce strain on pelvic muscle.
  • Warm Bath: Relaxes the pelvic muscle.
  • Yoga: Increase muscle control.
  • Muscle Relaxants: Take in diazepam.
  • Physical Therapy: Gain more pelvic muscle control.
  • Planks: Increase strength in muscle.

  • Walking Backwards on Treadmill: Exercising the muscle.
  • Swim: Leg movements increase improve the muscle.
  • Do Pilates: Calming exercise for the muscle.
  • Consume Fatty Acids: Omega 3 and Omega 6.
  • No Caffeine: Bladder irritants.
  • Drink Herbal Teas: Hydrates the body.
  • No Alcohol: It irritates the bladder.
  • No Acidic Fruits and Vegetables: Irritate the kidneys.

Things to Consider

You need to take into account if the exercises mentioned above cause you any pain then immediately stop. Continuing the exercise despite the discomfort and the pain may only make the disorder to become more serious.

If the symptoms or the effects from the pelvic floor muscle disorder continue to get worse, then it’s best to visit your doctor. This step is important especially when you are a woman who just gave birth. The doctor can take a closer look at your condition and advise the best method to treat it.

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This disorder might be terrible but never lose hope as there are treatments that can help you. Try all the prevention methods that are in this article as you might find the one that helps you the most.

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Kategori : Muscle