24: How Your Pelvic Floor Impacts Health, Sex, and Strength Training with Dr. Amy Osborne

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How Your Pelvic Floor Impacts Health, Sex, and Strength Training

We talk a lot about building strength, improving endurance, and working our muscles to their max. But there’s one area of our body that often gets overlooked—until something goes wrong. We’re talking about the pelvic floor.

In Episode 24 of Broads Podcast, I had the privilege of speaking with Dr. Amy Osborne, a pelvic health expert, about the importance of the pelvic floor for overall health, sex, and fitness. Let’s dive into why it’s essential to give this area the attention it deserves.

Understanding the Pelvic Floor: More Than Just a Set of Muscles

Your pelvic floor isn’t just a fancy term for a group of muscles—it’s a critical part of your core. It supports your bladder, uterus, and rectum, playing a significant role in stabilizing your body, especially during core exercises. It also directly impacts sexual health, bladder control, and bowel function.

Think of it as the foundation of your body. If the foundation is weak, everything on top becomes compromised.

Why Pelvic Floor Health Matters: From Strength to Sex

The pelvic floor plays a vital role in more than just fitness. Let’s break down how it influences key aspects of your life:

1. Strength Training

If you’ve ever felt that pressure during squats, deadlifts, or jumping exercises, it’s likely that your pelvic floor is working in the background. When your pelvic floor isn’t functioning optimally, it can lead to issues like incontinence or pelvic organ prolapse during heavy lifts. Conversely, if it’s too tight, you may feel tension in your lower back or abdomen.

That’s why proper pelvic floor engagement is key for safe and effective lifting. You need to focus on strengthening and relaxing these muscles, as they help stabilize your spine and core.

2. Sexual Health

A healthy pelvic floor is also integral to sexual function. Weak or tight pelvic floor muscles can lead to painful sex, reduced sensation, and discomfort. But the opposite is also true—pelvic floor exercises can lead to increased sensation, better orgasms, and overall sexual well-being.

It’s time we prioritize pelvic floor health as part of a holistic approach to a satisfying sex life.

3. Bladder and Bowel Health

Whether you’re laughing, sneezing, or exercising, a dysfunctional pelvic floor can lead to unwanted leaks. Pelvic floor dysfunction is one of the leading causes of incontinence, especially for women post-pregnancy or as they age.

Additionally, bowel function can be affected, leading to issues like constipation or difficulty with bowel movements. Strengthening the pelvic floor helps to avoid these challenges.

How Do You Know If Your Pelvic Floor Needs Attention?

Most people ignore their pelvic floor—until something goes wrong. But how do you know when it’s time to pay attention? Here are a few signs that your pelvic floor may need some TLC:

• Incontinence: Leaking urine during exercise or while sneezing/coughing

• Painful sex: Feeling discomfort or pain during or after intimacy

• Pelvic organ prolapse: The sensation of a bulge or pressure in the vaginal area

• Abdominal doming: A visible bulge in the abdominal area during core exercises like crunches or planks

If you’re experiencing any of these symptoms, it’s time to seek help. Pelvic floor issues aren’t something to suffer through—they are treatable.

Tight vs. Weak Pelvic Floor: What’s the Difference?

Not all pelvic floor dysfunction is the same. Some women suffer from a tight pelvic floor, while others experience a weak pelvic floor. It’s important to identify which one you’re dealing with to address it properly.

Tight Pelvic Floor

When the pelvic floor is too tight, it leads to a range of symptoms, including pelvic pain, discomfort during sex, and urinary retention. Women with tight pelvic floors often benefit from relaxation techniques, breathing exercises, and pelvic floor stretches to release the tension.

Weak Pelvic Floor

A weak pelvic floor, on the other hand, can lead to issues like incontinence (leaking urine during exercise or laughing), difficulty holding in bowel movements, and a general lack of support in the pelvic area. Strengthening the pelvic floor through exercises like Kegels, squats, and other core work can help address this.

How to Strengthen and Relax Your Pelvic Floor: Tips for Health and Fitness

Whether your pelvic floor is too tight or weak, there are steps you can take to improve its function. Here are some simple strategies to help you get started:

1. Breathing Exercises

Proper breathing is foundational for pelvic floor health. Focus on diaphragmatic breathing (breathing deeply into your belly rather than your chest) to release tension in the pelvic area.

2. Kegel Exercises

Kegels are great for strengthening the pelvic floor. To perform them, simply tighten your pelvic floor muscles (as if trying to stop the flow of urine), hold for a few seconds, and release. Repeat several times a day.

3. Pelvic Floor Relaxation Techniques

If you have a tight pelvic floor, relaxation techniques are essential. These can include deep stretches, yoga poses like the child’s pose, and using a foam roller to release tension in the pelvic region.

4. Core Exercises

Strengthening your entire core, including the pelvic floor, can improve stability and prevent injury. Focus on exercises like planks, bridges, and leg lifts that engage the pelvic floor without overexerting it.

The Power of a Strong Pelvic Floor

The pelvic floor isn’t just a “nice-to-have” part of the body—it’s a foundational element of health, fitness, and overall well-being. Prioritizing your pelvic health will improve your strength, sex life, and overall quality of life.

It’s time we start giving our pelvic floors the love and attention they deserve. Strong pelvic floor = strong woman.

Now, I want to hear from you!

• Have you ever thought about your pelvic floor health?

• Are you incorporating pelvic floor exercises into your routine?

• What changes have you noticed since focusing on pelvic health?

Drop a comment below and let’s continue this conversation.

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