Don’t take pain-free sitting for granted! A healthy pelvis is a happy pelvis. There are some simple things that you can do to maintain a healthy pelvis.
1.Learn how to squeeze and let go of your pelvic floor muscles. Both activation and relaxation are equally important. To engage the pelvic floor muscles think of lifting the scrotum up towards your lungs. To relax make sure that the scrotum lowers all the way back down. Never hold your breath – inhale and exhale deeply.
2. Don’t sit for prolonged periods of time. Take occasional standing breaks every 20 to 30 minutes. Stretch your back, your hips and relax your pelvic floor muscles.
3. Think about your toilet posture. During a bowel movement lean forward and lift your tailbone slightly. Both knees and hips should be bent to roughly 90 degrees. Don’t slouch on the toilet.
4. Seek medical advice early if you notice urological, sexual or rectal symptoms. Changes in urine flow, urgency and frequency of trips to the bathroom; difficulty achieving erections or pain during or after intercourse; constipation, hemorrhoids or rectal pain – any of these should be discussed with your primary care physician.
Remember, prevention is better than treatment. If you think that you might benefit from a pelvic floor physiotherapist talk to your doctor.
BSc., MSc. PT