tight pelvic Floor
Most muscles have a relaxed resting tone at rest, not too lax, not too tight and ready to contract when needed. When our pelvic floor muscle resting tone is too high, it may affect how we empty our bladder or bowel and how sex feels. It may produce pain in our pelvis, hips or lower back. It has to be said it is difficult to find evidence which shows an increase in pelvic floor muscle tone causes these things, but is difficult thing to measure for research.
What causes a tight pelvic floor?
The pelvic floor muscles are normally in a relaxed state but they can respond to what is happening in our body and mind , they can respond to thoughts, past experiences, trauma, abnormal breathing patterns and pain.
Common conditions and situations such as endometriosis, vulvodynia, interstitial Cystitis, fibromyalgia, childbirth, episiotomies, perineal scars or adhesions can affect our pelvic floor tone.
Anxiety can produce increased muscle tension which can cause pain. This then produces more anxiety! So it becomes a cycle.
What happens at an appointment with a Pelvic Health Physio?
When you attend an appointment, we sit down with you and ask you some questions about your bladder bowel and sexual function. This is not because we are nosy, but because we are using the information to help us determine how your pelvic floor muscles are functioning day to day.
The following things you may tell us, can give us a clue that you may have an increased resting tone in your pelvic floor muscles.
Constipation
Pain when pooping
Slow urine flow or feeling like you have to push out the last few drops
History of recurrent UTIs
Bladder urgency (needing to race to make it on time to the loo)
Pain during penetrative sex
Pelvic pain (hips, pubic bone and sacrum/coccyx)
Pain in the vagina
How do i know if i have an overly tight pelvic floor?
The symptoms above are an indicator but to know for sure, an internal pelvic examination is the most accurate assessment tool. We can insert a finger into the vagina (or rectum) to assess your pelvic floor muscles for tone, strength and any pain. This is a comfortable exam and discussed, shared together with your therapist.
How can I improve an overly tight pelvic floor?
Belly breathing
yoga/meditation/mindfulness
Biofeedback (in clinic we can use real time ultrasound to show you your pelvic floor muscles and how to connect to them/move it)
Pelvic floor stretches (I like a deep squat, child pose or happy baby position)
Manual internal release with your pelvic floor physio (we can also show you how to self release internally at home, with the help of a pelvic wand).
Further Reading:
A headache in the pelvis by Anderson and Wise
Ending female pain, a woman’s manual by Isa Herera
Beating Endo by Amy Stein
