The Pelvic Floor – between holding and letting go

We often talk about it: our pelvic floor. It's usually a silent helper in our core. We often only become consciously aware of it when it causes problems. Yet, every day it fulfills central tasks: It supports the organs, helps with the control of the bladder and bowels, and contributes to the stability of our torso.

What is the pelvic floor?

The pelvic floor is a triple layer of muscles, connective tissue, and sphincters at the bottom of the pelvis. It forms the lower boundary of the abdominal cavity and supports the internal organs in the pelvis. A bit like a flexible yet stable hammock.

The pelvic floor works closely with our abdominal, back, and diaphragm muscles. That's why it's not only important for supporting our organs. It also influences our posture and the way we move.

How does the pelvic floor work?

The pelvic floor usually works automatically. Whenever the pressure in the abdominal cavity increases, it reflexively contracts and resists. This happens, for example, when we cough, sneeze, laugh, jump, or lift heavy objects. In this way, the pelvic floor prevents the organs from pressing downwards and helps to hold urine or stool.

At the same time, it must also be able to do the opposite: relax. Urination, bowel movements, and childbirth are only possible when the pelvic floor lets go.

A healthy pelvic floor is therefore not only strong but also flexible and well coordinated.

What are the functions of the pelvic floor?

The pelvic floor fulfills several important functions:

•    It supports the organs in the pelvis.
•    It helps to close the bladder and bowels in a controlled manner.
•    It supports an upright posture.
•    It stabilizes the torso during movement and strain.
•    It contributes to sexual function and perception.

Particularly important: its role in everyday stresses. Even small but frequent pressure changes in the abdominal cavity challenge the pelvic floor. That's why it is involved in many movement sequences without us consciously realizing it.

Why is the pelvic floor so important?

As long as the pelvic floor functions well, its work is barely noticeable. However, if it is weakened, problems can arise. These include, for example, the descent of organs, a feeling of pressure in the pelvis, or incontinence.

Pregnancy, childbirth, overweight, chronic cough, or heavy lifting can also heavily strain the pelvic floor. It is all the more important to consciously perceive it and, if necessary, strengthen it specifically.

Strengthening the pelvic floor: What helps?

Pelvic floor training can help to better perceive and strengthen the muscles. It's not just about tension, but also about control and relaxation. Good exercises are often slow, precise, and suitable for everyday life.

Also helpful are:

•    regular exercise,
•    good posture,
•    conscious breathing,
•    avoiding prolonged, strong straining,
•    early reaction to symptoms.

For persistent problems, physiotherapeutic consultation is advisable, as both a weak and an overly tense pelvic floor can cause problems.

Conclusion

The pelvic floor is small but enormously important. It supports organs, aids continence, stabilizes the body, and also plays a role in well-being. Understanding its function helps to better comprehend why pelvic floor training and good daily habits are beneficial.

 

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Photo: © Robert Kneschke/AdobeStock