Everyone’s pelvic floor muscles have some tension in them, as this tension helps the muscles perform their essential functions. While pelvic floor muscle tension is not inherently negative, it can contribute to several concerns if too much tension exists, if the muscles struggle to relax when needed, or if it impacts how our body moves through space. Many of us navigate daily life without a second thought to our pelvic floors. That makes it difficult to connect something we are experiencing (such as difficulty initiating urination) with tension in these muscles.
Symptoms of Pelvic Floor Muscle Tension
While tension may manifest in any number of ways, some common indicators of pelvic floor muscle tension that we see in pelvic floor therapy are pain, urinary leakage & constipation.
Pelvic Pain
How and why pelvic pain develops is something that we will continue to explore in future posts. It is something seen alongside so many of the concerns that we address in pelvic therapy. As is the case with any skeletal muscle, tension in the pelvic floor muscles can restrict the nerves that run through them and reduce blood flow to certain areas. This contributes to the development of pain and perpetuation of the pain cycle. No two individuals experience pain in the same way; what is intense and sharp for some may feel dull and achy for others. And while some find their pain limited to the pelvis, others experience it in their low backs, legs, or abdomen. Regardless of its location or intensity, pain and pelvic floor muscle tension often go hand in hand.
Leakage / Incontinence
As mentioned in our intro to pelvic health, the pelvic floor muscles play a significant role in starting and stopping the flow of urine, feces, and gas. While it is often thought that leakage (be it urine, feces, or gas) occurs when our muscles are weak, it is far more common for it to be driven by too much tension in these muscles. This is because tension limits the muscles’ ability to generate force. It also makes it more challenging for them to coordinate with the other muscles. Stress incontinence results and typically occurs with high-impact activities and things like coughing or laughing. Other forms of urinary leakage, such as urge incontinence, can also result from pelvic floor muscle tension.
Constipation
In addition to leakage, excessive tension in the pelvic floor muscles can contribute to the development of constipation, as a complete bowel movement requires relaxation of these muscles. Sometimes, the pelvic floor muscles can relax enough to allow us to start a bowel movement but then tighten again before we are fully empty, making us feel as though we could go again or that we need to strain to finish bowel movement. Chronic straining to have a bowel movement presents its own host of concerns that we will cover in a future post.
While all of these are common concerns, they certainly are not optimal. The “letting go” of pelvic floor tension is not always an easy feat and a bit of guidance is often needed as the muscles master this skill. It is important to address not only the tension itself, but the factors that have contributed to its development. Manual therapy, stretching and strengthening of targeted muscle groups, and addressing posture and breathing mechanics can all promote tension reduction and improve the function of the pelvic floor muscles. It’s so much more than “just relax”!
In Health,
The Grace PT Team
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