Bowel and bladder health and Pelvic Floor Muscle Dysfunction

The pelvic floor consists of bone, ligament and muscular structures which all work to support internals organ, control bladder and bowel functions as well as assist in reproductive function.

30% of women experience pelvic floor dysfunction including pelvic pain, prolapse, stress incontinence (leaking), urgency incontinence, and frequency incontinence.

Risk factors for developing Pelvic Floor Muscle Dysfunction

-       Age

-       Pregnancy + childbirth

-       Pelvic floor injury

-       Increased abdominal pressure

-       Intense physical effort

-       Constipation

-       Obesity

-       History of lower back pain

Some of these factors are more controllable than others so it’s best to ensure we are putting our best foot forward with those that we can change. Good bowel and bladder habits are the easiest to change.

-       Bowel habits:

-       Use of a squatty potty (posture involving chest forward with knees higher than hips)

-       No breath holding

-       Avoid straining/constipation

-       Ensure adequate fibre

-       Bladder habits

-       Fluid intake 2-3L/day

-       Voiding every 2-3 hours,

-       Avoiding fluids 2 hours before bed

-       Reducing alcohol/diuretics

Hagen S, Elders A, Stratton S, Sergenson N, Bugge C, Dean S et al. Effectiveness of pelvic floor muscle training with and without electromyographic biofeedback for urinary incontinence in women: multicentre randomised controlled trial BMJ 2020; 371 :m3719 doi:10.1136/bmj.m3719