#tooblessedtobestressed is a sentiment I’ve been guilty of tagging on the bottom of an Instagram post or two, but let’s be honest…I get wound-up, worried, and restless with the best of ‘em. In fact, it happens more than I’d like to admit and #thestruggleisreal is a far more realistic representation of my everyday life. Long to-do lists, a boss you just can’t stand, the pressure to make healthy(ish) dinners, aaaaaaaaand the bag of cheese you forgot to close that your toddler (who can now apparently open the fridge) has dumped all over the floor…again.
Humans have been stressed since the beginning of time, but our sources of worry have changed through the centuries. A predator lurking in the bushes, deadly and incurable diseases, and the pressure of a successful hunt used to be at the forefront of our ancestors’ minds. Now it’s deadlines, family drama, and decisions like where to send your child for preschool that keep us up at night.
Now here’s the interesting thing…no matter what type of stressor you’re facing, the body responds the same.
From walking down a dark alleyway alone to opening your inbox and seeing 1,836 unread messages, if your brain senses danger or discomfort in any way, shape, or form, it will react. When the brain’s warning bells go off, the sympathetic nervous system is triggered to release cortisol and adrenaline in preparation for fight or flight. This leads to a higher heart rate and blood pressure, faster and shallower breathing, muscle tension, and suppression of the digestive and immune systems.
Because the pelvic floor is connected to and effected by so many other areas of the body, stress can negatively affect your muscles “down there” too. And while managing and ultimately mitigating stress is the ultimate goal, there are things you can do in the meantime to alleviate the negative pelvic floor response.
24/7 stress might seem “normal” in this day and age, but let’s be real…pelvic health issues are considered normal by most too (not me standing next to my soapbox and contemplating stepping up to the mic). As a pelvic rehab therapist, the latter is my specialty and I’m excited to show you ~exactly~ how to keep your pelvic floor happy and healthy even when your life might feel like anything but.
MUSCLE TENSION
There are three main places women carry their stress – the jaw, shoulders, and pelvic floor. Muscle tension is common during stressful situations, and the pelvic floor absorbs a majority of that pressure. Unlike what you may have heard in “Women’s Health” or “Glamour”, a tight pelvic floor is not a good thing and can lead to pelvic pain and dysfunction.
Low grade, chronic anxiety or sudden, WTF kinda worry in conjunction with new or worsening bladder or bowel issues, pelvic pain or sexual concerns mayyyyyyyy be a sign your pelvic floor has had enough. If this resonates with you, it’s vital you work on relaxing these muscles, and on the regular. Stretches, postural awareness, a pelvic floor releasing exercise, and even a simple breathing technique can help relax the pelvic floor and ease those less than desirable side effects, and you can find a free downloadable guide to all of the above here.
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It’s easy to grasp releasing tension elsewhere in the body, like the jaw or shoulders, but when’s the last time you tried relaxing your pelvic floor? This can take some practice at first (so be patient with yourself…please), but once you get the hang of it, you’ll have a go-to strategy that will serve you again and again. Stress is inevitable, and our body’s response is kiiiiiinda necessary for survival, but it doesn’t have to affect your pelvic floor.
LIMITED MUSCLE MOBILITY
The pelvic floor muscles are directly connected to the diaphragm (the muscle that helps with breathing), and both move up and down together on exhale and inhale respectively. When the body responds to stress with a faster and shallower breathing pattern, there is less excursion in the diaphragm and pelvic floor and pelvic health issues can be provoked.
Pelvic floor movement is ~vital~ for function and strength, and limited mobility feeds into muscle tension (i.e. pelvic pain, pain with sex, constipation, urinary frequency and urgency, and back and hip pain) and weakness (i.e. urine leakage and pelvic organ prolapse). Intentional, slow, and deep breathing not only helps restore diaphragm and pelvic floor motion, but it also signals the brain to decrease stress hormone production. A win-win!
Everyone (yes…even you sista!) has time to breathe, and learning to do it with meaning and mindfulness can do wonders for the body, mind, and soul when stress is running rampant. This mayyyyyyy just be me favorite way to combat anxiety and overwhelm, and I can’t wait for you to give it a try.
CONSTIPATION
We’ve already established that hormones are to blame for this whole kit n’ caboodle (when are they not!?), and whether it’s one sudden, big cortisol dump from a trip to the ER or a slow and steady trickle due to an impending presentation, your hormones need a way to escape your body after they’ve made their rounds, and they do so through your poop.
You’ve likely experienced this phenomenon before in “period poops”. Estrogen and progesterone rise in the luteal phase right before your period, and when they drop to initiate the uterus to shed, bleeding begins along with changes in your bowel frequency and consistency. In the same way, high levels of cortisol in the poop during a time of stress can cause bulkier stool, and this plus pelvic floor tension and inhibited digestion is a recipe for bloating, constipation, and even hemorrhoids.
Relaxing the pelvic floor in conjunction other stress management techniques are a great way to keep your bowels regular in hectic times. Eating right, exercising, and getting plenty of water (all difficult when stressed…I know) can all help prevent this as well.
Stress is a you-know-what, and it can easily spiral out of control if we’re not careful. There are multiple ways to help manage stress in and of itself (keep your eyes open for my favorite all-natural and accessible stress management techniques next week), but my hope for this post was to specifically help keep stress from impacting your pelvic floor.
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Big or small, sudden or prolonged, our bodies respond to stress the same way, and now you know the extent that it can affect your pelvic floor. I highly (highly, hiiiiiiiiiighly) recommend downloading the guide to pelvic floor relaxation because it’s a game changer if any or all of the above resonates with you.
Life is beautiful, but it can get a bit messy at times…even messier than a pile of shredded parmesan on your kitchen floor *face palm*. When things get chaotic, confusing, tense, or traumatic, take comfort in knowing that you ~always~ have control over your body. The pelvic floor is an intricate and oh-so-involved structure, but once you harness its power, don’t be surprised when the rest just falls into place.
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
