Are you seeking relief from persistent lower back discomfort? Look no further than pelvic floor exercises. Often overlooked, these exercises target muscles crucial for stabilizing your pelvis and spine, offering significant benefits for low back pain. According to some recent research, adding pelvic floor exercises into a core stabilization routine is a key component to reducing low back pain and increasing back strength.
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What does the pelvic floor have to do with the back?
Let’s start with understanding the pelvic floor muscles. It is called the floor because it sits at the bottom of the pelvis and holds up your organs and the frame of your body. It’s a network of muscles and connective tissues at the base of your pelvis, akin to a supportive hammock. These muscles play a vital role in bladder and bowel control, childbirth, and yes, supporting your lower back.
So, how do these exercises alleviate low back pain?
Your pelvic floor is part of your deep core stabilization system, which includes muscles like the transversus abdominis and multifidus. Every time you do a Kegel or a pelvic floor muscle contraction, you activate your deep core stabilizer muscles. When these muscles are weak or dysfunctional, it can lead to poor spinal alignment and increased strain on the lower back.
Strengthening the pelvic floor helps stabilize the pelvis and maintain proper spinal alignment, reducing the burden on the lower back muscles and alleviating pain.
However, it’s crucial to perform these exercises correctly to reap their benefits fully. Consulting a pelvic floor physical therapist is recommended to assess your pelvic floor function and design a personalized exercise regimen.
Now, onto the fun part – treatment.
Pelvic floor therapy encompasses a variety of techniques aimed at improving pelvic floor function and alleviating symptoms. These may include:
Pelvic Floor Exercises:
Remember those trusty Kegels? You’ll likely be incorporating these into your routine, along with other exercises targeting pelvic floor muscles and their synergists.
Manual Therapy:
Hands-on techniques such as myofascial release and trigger point therapy may be used to address muscle tightness, trigger points, and scar tissue in the pelvic region. These techniques don’t need to be as intense as they sound. Finding a physical therapist with good skills can make the tight areas melt away.
Biofeedback:
Ever wish you had a way to see how well you’re doing those pelvic floor exercises? Biofeedback provides real-time visual or auditory feedback to help you improve muscle coordination and control.
Behavioral Strategies:
Your therapist may offer guidance on bladder and bowel habits, posture, breathing techniques, and other lifestyle factors that can impact pelvic floor function.
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Relaxation Techniques:
Chronic pelvic floor tension? No problem. Relaxation techniques such as diaphragmatic breathing and progressive muscle relaxation can help soothe those tight muscles.
Functional Training:
It’s not just about isolated muscle contractions. Functional exercises mimic real-life movements to improve pelvic floor function during activities like lifting, bending, and squatting.
Let your Pelvic PT be your guide
But wait, there’s more! Pelvic floor therapy isn’t just about treating symptoms – it’s about empowering you to take control of your pelvic health. You’ll receive personalized guidance and support every step of the way, empowering you to make informed decisions and achieve lasting results.
So, what does a typical pelvic floor therapy session look like?
Picture a comfortable, private treatment room where you’ll work one-on-one with your therapist. Sessions typically last 60 minutes, depending on your needs and goals.
During your session, you’ll engage in a variety of activities, from exercises and stretches to hands-on techniques and discussions about progress and challenges. Your therapist will be there to offer guidance, encouragement, and adjustments as needed, ensuring you get the most out of each session. Still have questions? See more on what a session looks like at Restore Hope PT.
But remember, Rome wasn’t built in a day – and neither is pelvic floor health.
It may take time and consistency to see improvements but trust the process. With dedication and support from your pelvic floor therapist, you can reclaim control over your pelvic health and live life to the fullest.
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In conclusion, pelvic floor therapy offers a holistic approach to addressing pelvic floor dysfunction and improving pelvic health. Through assessment, education, and personalized treatment, you can find relief from symptoms, enhance pelvic floor function, and improve overall quality of life. So, don’t let pelvic floor issues hold you back from taking care of your lower back pain– seek help from a pelvic floor therapist and embark on the journey to a healthier, happier you!
Don’t go it alone. Contact Dr. Hope for a physical therapy assessment to see what kind of pelvic floor exercises are right for you.
Begin Pelvic Floor Exercises for Low Back Pain in Washington, DC
To schedule a pelvic health physical therapy evaluation or free 30-minute phone consultation, you can send an email to DrHope@restorehopept.com or schedule a free consult here.
Other Pelvic Floor Physical Therapy Services at Restore Hope PT
Dr. Hope works on a wide variety of pelvic health-related issues with all genders. She works with female sexual dysfunction, constipation, female and male abdominal pain, pregnancy and post-partum issues, pelvic pain in males and females, and urinary incontinence in males and females.