Pelvic Floor Weakness
Muscles are a girl’s best friend post-menopause and that goes for the muscles that support the pelvic floor too.
Does the pelvic floor weaken during menopause?
The hormonal decline during menopause causes numerous symptoms, but many women don't realise it also weakens their pelvic floor muscles during perimenopause. This can lead to some pretty miserable problems if not strengthened regularly.
Often overlooked after childbirth or for those who haven’t had a child, these muscles can cause embarrassing problems if neglected, especially pre, peri, and post-menopause.
Maintaining a responsive and healthy pelvic floor can prevent bladder and bowel incontinence, treat prolapse, and improve sex.
What are the symptoms of menopause pelvic floor weakness?
The most common (but never normal) symptoms of weakness that women may notice is difficulty controlling their bladder or bowel.
These are some of the signs of pelvic floor weakness you should look out for:
Stress incontinence: Leaking urine when you laugh, cough, sneeze, run, jump or do vigorous exercise.
Urge incontinence: Needing to get to the toilet in a hurry or not making it there in time. (Latchkey or key in the door syndrome). This is an overactive bladder.
Pelvic organ prolapse (POP): A feeling of heaviness around your lower tummy and genitals that wasn’t there before. A dragging discomfort inside your vagina. Feeling like there's something coming down into your vagina – it may feel like sitting on a small ball. Feeling or seeing a bulge or lump in or coming out of your vagina. It can be the womb (uterus), bowel, bladder or top of the vagina.
Constipation: Can be caused by pelvic organ prolapse (faeces sitting or trapped in a prolapse of the back wall of your vagina - a rectocele), a drop in your hormones and general ageing.
Vaginal dryness: Pain during sex, urinary infections/cystitis or sometimes itching and soreness of the vulva.
Other contributing factors to reduced pelvic floor muscle function in menopause can be due to:
Weight gain, a less elastic bladder
Anal trauma resulting from childbirth
Chronic conditions such as diabetes or asthma can cause bladder or bowel control problems
Hysterectomy
Pelvic floor exercises are important during this phase of life and can be incredibly beneficial if done correctly.
How to do pelvic floor exercises correctly?
Over 80% of pelvic floor weakness can be improved by pelvic floor exercises. You’ve nothing to lose by trying out our simple self-help solutions and plenty to gain!
We suggest you download the NHS-approved Squeezy App, which offers pelvic floor muscle exercise programmes.
It’s available for £2.99 on iPhone and Android. Well worth the money if it prevents potential pelvic floor problems post-menopause.
When to seek medical treatment for weak pelvic floor muscles?
Please don’t justput up with any leaks and buy into the idea that they can’t be treated so you’ll need to use costly, uncomfortable, envirionmentally-unfriendly pads for the rest of your life. Your doctor can refer you to a urogynaecologist, or ask to be referred to a women’s health physiotherapist with experience in the field. Alternatively, find one here.
Watch our video with Women’s Health Physio Christien Bird ‘Menopause Incontinence, Prolapse and Pelvic Health’. You’ll learn everything you need to know and hopefully an encouragement to seek help from a specialist.
Can HRT improve pelvic floor weakness?
As quoted from the British Journal of Medical Practitioners, “The role of hormone replacement therapy (HRT) is debatable. Although oestrogens may improve atrophic vaginitis (vaginal dryness), there is no evidence that oestrogens by themselves are beneficial in incontinence.”
What lifestyle changes can help improve pelvic health?
Menopause is the perfect time to reassess your lifestyle and reflect on factors that impact your pelvic floor, bladder, bowel, and digestive health.
Here are proactive steps you can take:
Aim to drink around two litres of fluid daily, such as water or herbal tea. Reduced fluid intake can concentrate urine and irritate the bladder, exacerbating leaks.
Maintain a balanced diet to manage menopause-related weight gain.
Adjust your exercise routine to include more low-impact activities like swimming, cycling, and yoga.
Reduce your intake of caffeine, alcohol, and fizzy drinks.
Prioritise self-care by stepping back from a hectic lifestyle and allowing more 'me time.'
And the good news is….
Taking proactive steps during perimenopause to strengthen your pelvic floor muscles can prevent pelvic floor problems. Even if you're already experiencing issues, they're often reversible. Don't hesitate to seek help—numerous professionals can enhance your pelvic health.
Check our Menopause Movement Directory for professionally trained fitness and health professionals who know how to strengthen your pelvic floor in menopause.
Pelvic Floor Weakness Blogs
