Prolonged sitting has become a common part of modern life, whether due to desk jobs, long commutes, or passive leisure activities. While it might seem harmless, chronic sitting can significantly impact pelvic floor health. Pelvic floor physiotherapy offers effective solutions for addressing these issues, including targeted exercises to strengthen and restore muscle function. Pelvic floor physiotherapy in Windermere focuses on helping individuals overcome the challenges posed by prolonged sitting, providing strategies and exercises to maintain a healthy and functional pelvic floor.
How Chronic Sitting Affects Pelvic Floor Health?
1. Increased Pressure on Pelvic Floor Muscles
Prolonged sitting, especially with poor posture, increases pressure on the pelvic floor muscles, making them become overstressed. This constant pressure leads to muscle tension and discomfort, eventually weakening the muscles. Over time, this can compromise their ability to support pelvic organs properly.
2. Reduced Blood Flow and Oxygen Supply
Sitting for extended periods reduces blood flow and oxygen supply to the pelvic area. Limited circulation causes the muscles to become tight and sore, leading to stiffness and decreased mobility. Without adequate oxygen, the pelvic floor muscles lose flexibility and can’t function effectively.
3. Loss of Muscle Elasticity and Strength
Lack of movement causes the pelvic floor muscles to lose elasticity and strength. Being contracted for too long leads to muscle shortening and reduced muscle tone. This can result in symptoms like urinary incontinence, as the muscles are less responsive.
4. Development of Posterior Pelvic Tilt
Prolonged sitting can cause a posterior pelvic tilt, where the pelvis tilts backward. This tilt stretches and weakens the pelvic floor muscles, disrupting their natural function and leading to muscle imbalances. It also affects spinal alignment, contributing to poor posture.
5. Impact on Surrounding Muscles and Posture
Sitting affects surrounding muscles like the hip flexors and lower back, causing tightness and restriction. Tight hip flexors would pull the pelvis into an anterior tilt, further disrupting pelvic floor function. This creates a cycle of poor posture and increased strain on the pelvic floor.
6. Manifestation of Pelvic Floor Dysfunction
These combined effects can lead to pelvic floor dysfunction, including urinary incontinence, pelvic pain, and sexual dysfunction. The weakened and imbalanced muscles affect the overall quality of life, making pelvic floor physiotherapy essential to address and prevent these issues.
How does pelvic floor physiotherapy help overcome these impacts?
1. Pelvic Floor Exercises
Pelvic floor physiotherapy incorporates exercises designed to strengthen and relax the pelvic floor muscles. These exercises help regain muscle tone, improve elasticity, and enhance overall function.
One common exercise is Kegels. To perform Kegels, start by identifying the pelvic floor muscles by trying to prohibit the flow of urine in the mid. Once identified, contract these muscles for about 5 seconds, then relax for 5 seconds. Repeat this 10-15 times, gradually increasing the duration of the contraction as strength improves. This exercise can be done in different positions, such as lying down, sitting, or standing. Regularly practicing Kegels helps strengthen the pelvic floor, minimize the risk of urinary incontinence, and enhance muscle control.
2. Manual Therapy
Manual therapy, a hands-on technique used in pelvic health physiotherapy to release tension and improve blood flow to the pelvic floor muscles. The therapist uses gentle pressure and manipulation to target areas of tightness and restriction. This technique helps to increase circulation, reduce muscle tension, and enhance flexibility.
3. Postural Education and Ergonomic Training
Pelvic floor physiotherapy in Windermere guides correct posture and ergonomic adjustments to reduce the strain on the pelvic floor during sitting. Therapists provide tips on how to set up a workstation ergonomically, including using supportive chairs and proper desk height to encourage better posture and minimize the impact of chronic sitting. To achieve a neutral pelvis while sitting, position the feet flat on the floor and align the hips and knees at a 90-degree. Engage the core by gently pulling the belly button toward the spine. Use a supportive chair with adequate lumbar support, and adjust the desk and monitor height to keep the head, neck, and back aligned. This setup helps reduce strain and promotes better posture, minimizing the impact of prolonged sitting.
4. Movement and Mobility Training
Incorporating movement into daily routines is essential for pelvic floor health. Physiotherapists guide patients through mobility exercises and stretches that promote blood flow and keep the pelvic floor muscles active. For example, pelvic tilts are recommended to maintain flexibility and mobility. To do pelvic tilt, lie on the back with bent knees and feet flat on the ground. Slowly tilt the pelvis backward to press the lower back into the floor, hold for a few seconds, then return to the neutral position. Repeat this movement 10-15 times. This exercise aids in relieving tension in the lower back and pelvis, encouraging better muscle balance and alignment.
5. Breathing and Relaxation Techniques
Proper breathing techniques are important in pelvic health physiotherapy as they help coordinate the diaphragm with the pelvic floor muscles. Deep diaphragmatic breathing promotes relaxation and reduces tension in the pelvic area. To practice this technique, sit or lie in a comfortable position. Inhale deeply through the nostrils, allowing the diaphragm to expand and fill the abdomen with air. Exhale slowly through the mouth, letting the abdomen deflate. This breathing exercise helps coordinate the diaphragm with the pelvic floor muscles, promoting relaxation and reducing tension in the pelvic area. This technique helps counteract the stress on the pelvic floor from chronic sitting and encourages muscle relaxation.
Read also: Integrating Home Health Software with Electronic Health Records (EHR)
Addressing Pelvic Floor Health in a Sedentary World
At Momentum Physiotherapy, addressing the impact of chronic sitting on pelvic floor health is a priority. Pelvic floor physiotherapy in Windermere offers targeted treatments and exercises to overcome the negative effects of prolonged sitting. For those experiencing symptoms of a weakened pelvic floor, reaching out to Momentum Physiotherapy can be the first step toward regaining comfort and maintaining long-term pelvic health.
