Estimated reading time: 5 minutes
As women enter menopause, the changes happening in their bodies can feel overwhelming. Hormonal shifts, including the decline in estrogen, can affect everything from bone density to skin elasticity. But one often overlooked area that also takes a hit during this time is the pelvic floor.
In this blog, we’ll explore how menopause impacts your pelvic floor health and what you can do to support it so you can feel strong, confident, and empowered as you navigate this stage of life.
What Happens to Your Pelvic Floor During Menopause?
Your pelvic floor is a group of muscles, ligaments, and tissues that support the bladder, uterus, and rectum. They play a crucial role in bladder control, sexual function, and even posture. But as you go through menopause, these muscles can weaken or become less flexible due to hormonal changes, particularly a drop in estrogen levels. When the pelvic floor weakens, it can lead to a variety of issues, from bladder leakage to pelvic organ prolapse.
How Estrogen Supports Pelvic Floor Health
Estrogen plays a key role in keeping your pelvic floor muscles and tissues strong and working properly. It helps these tissues stay firm and flexible, supporting the organs around them. Estrogen also boosts blood flow, which helps nourish the pelvic muscles and keeps them toned. When estrogen levels are higher, your pelvic floor is usually stronger and more resilient.
What Changes When Estrogen Levels Drop
As estrogen levels drop during menopause, your pelvic floor can go through some changes. The muscles might lose some of their strength and flexibility, leading to issues like incontinence or a feeling of pressure in your pelvic area. The tissues can also become thinner and less lubricated, making sex uncomfortable and increasing the risk of infections. With less estrogen, your pelvic floor might struggle to do its job, so it’s important to support your pelvic health during this time.
What It Feels Like When Your Pelvic Floor Needs Support
If you're noticing discomfort or other changes in your pelvic health, you might wonder what's normal and what isn't. It's essential to listen to your body and pay attention to any signals it’s giving you—these could be signs that your pelvic floor is struggling.
Leaking, Pressure, Discomfort – What to Watch Out For
Some common signs that your pelvic floor might need support include:
- Leaking: Whether it’s urinary incontinence or leakage during physical activities like laughing, sneezing, or exercising, this is a key sign of a weakened pelvic floor.
- Pelvic Pressure: A feeling of heaviness or pressure in the pelvic region, especially after standing for long periods, is another red flag.
- Discomfort: Pain during sex, pelvic pain, or lower back discomfort may all be signs that your pelvic floor isn’t functioning as it should.
When to Talk to Your Doctor About Your Pelvic Health
If you’re noticing any of these symptoms, it’s a good idea to talk to your doctor. Pelvic health issues are pretty common during menopause, and luckily, they're often treatable. Your doctor can help you figure out the best next steps, whether pelvic floor therapy, lifestyle changes, or other treatments to get your pelvic health back on track.
Strengthening Your Pelvic Floor in Menopause
The pelvic floor can benefit from exercise and targeted strengthening like any other muscle group. The good news is that there are many safe and effective ways to support your pelvic health during menopause, and it’s never too late to start.
What Are the Best Pelvic Floor Exercises for Women in Menopause?
Pelvic floor exercises, also known as Kegels, are one of the most well-known ways to strengthen these muscles. They involve contracting and relaxing the muscles of your pelvic floor, typically while seated or lying down. However, other exercises can help target these muscles from different angles, like squats, bridges, and specific yoga poses.
How Often to Do Them and How to Do Them Safely
Aim for pelvic floor exercises three times a week to see the best results. Start with 10-15 repetitions per session and gradually increase the intensity as your strength improves. Be sure to practice the exercises in a safe and controlled manner. If you’re unsure about your form or how to progress safely, consider working with a pelvic floor therapist to ensure you’re getting the most out of your workouts.
What to Expect When You Start Pelvic Floor PT
Pelvic floor physical therapy (PT) is a great way to tackle specific pelvic health issues. A pelvic floor therapist can guide you through exercises, offer hands-on therapy, and give you feedback to help retrain your muscles. The process usually includes a mix of learning, practicing, and support to help strengthen and improve the function of your pelvic floor. PT can be a short-term or long-term solution, depending on your need.
Feel Strong and Supported
Menopause doesn’t have to mean losing that strong, supported feeling in your body. By taking proactive steps to care for your pelvic floor, you can improve your quality of life and feel more confident during this phase.
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