Stress and Your Pelvic Floor: Understanding the Link and Finding Relief
Ever noticed how your body tenses up when you’re feeling stressed? It’s not just your shoulders or your jaw – your pelvic floor muscles clench up too! And if stress is a regular part of your life, those muscles might be holding onto tension more than you realize. Let’s explore how stress affects your pelvic floor and what you can do to find relief.
The Mind-Body Connection: How Stress Impacts Your Pelvic Floor
When we experience stress, our bodies go into “fight or flight” mode. This triggers a cascade of physiological responses, including muscle tension – and yes, that includes your pelvic floor muscles!
Think about it: when you’re stressed, do you clench your jaw? Hunch your shoulders? It’s the same with your pelvic floor. Chronic stress can lead to a chronically tense pelvic floor, which can contribute to a variety of issues, such as:
- Pain: Pain in your pelvis, lower back, hips, or even during sex.
- Incontinence: Leaking urine or faeces when you laugh, sneeze, or exercise.
- Prolapse: A feeling of heaviness or bulging in your vagina.
- Constipation: Difficulty having bowel movements.
Breaking the Cycle: Stress Management for a Happy Pelvic Floor
The good news is that we can learn to manage stress and reduce its impact on our pelvic floor. Here are a few things you can try:
- Diaphragmatic breathing: Deep, belly breathing activates your parasympathetic nervous system (the “rest and digest” system), helping to counter the stress response.
- Mindfulness and meditation: Taking a few deep breaths while feeding your baby, doing a quick body scan while lying in bed, or practicing gentle stretching can help you tune into your body and consciously release tension. Even a few minutes of focused breathing can make a big difference!
- Movement and exercise: Moving your body is a fantastic way to relieve stress, boost your energy, and release feel-good hormones like endorphins. And yes, that includes pelvic floor exercises!
- Self-care: Prioritise activities that nourish your mind, body, and soul. This could be anything from taking a relaxing bath to spending time in nature or connecting with loved ones.
Life can be stressful, and it’s easy to let self-care slip down the priority list. But taking care of your pelvic floor is an essential part of taking care of YOU.
If you’re ready to release tension, find more comfort in your body, and feel empowered in your motherhood journey, we’re here to help. MumSafe trainers understand the mind-body connection and can guide you with personalized exercises, stress management techniques, and a supportive community.
Reach out to a MumSafe trainer today, and let’s start your journey towards a healthier, happier you.
Click here and search for a trainer close to you or online.
Mum-focused author, educator and business owner, Jen Dugard is on a mission to ensure every woman is safely and effectively looked after when she becomes a mother. She is a highly qualified trainer and fitness professional educator and has been specialising in working with mums for over a decade. MumSafe is the go-to place online for women to find mum-focused fitness services that are all accredited, experienced and partnered with women’s health physios so you know you are in very safe hands.