Relieve your symptoms with pelvic floor exercises

Are you experiencing pelvic floor symptoms during menopause? You are not alone. Many women develop these symptoms at this stage—research shows it is around 54%. The muscles are in poorer condition due to hormonal changes, which leads to problems. Fortunately, you can ease your symptoms. With the right exercises, you can strengthen your pelvic floor. We discuss the link between the pelvic floor and menopause and what happens when symptoms arise.

Pelvic floor muscles and menopause

During menopause, oestrogen and progesterone levels drop. Oestrogen stimulates the production of collagen, an important component of the connective tissue around your muscles. Collagen contributes to the strength and elasticity of your muscles and supports muscle recovery after physical activity. Due to the decrease in oestrogen, muscle tissue becomes indirectly less supple; the connective tissue becomes drier and less elastic. The result? The pelvic floor works less effectively, which can lead to symptoms.

What do you notice?

The pelvic floor muscles affect various bodily processes. If these muscles are not working as well, you may experience symptoms. Your pelvic floor muscles may be either too weak or too tight. 

How do you know if your muscles are too weak or too tight? You can find out with a simple test. 

• Go to the loo and try to briefly stop urinating halfway through. 
• If you cannot do this, your pelvic floor muscles are probably too weak. 
• If you can do it, but it feels difficult or uncomfortable, your muscles may be too tight. 

Do not perform this test too often, as regularly interrupting your urination can disrupt bladder function. 

This test can give a general idea of your pelvic floor function, but it is not a diagnostic tool. See a pelvic physiotherapist or a doctor to ensure you receive the correct diagnosis. 

Pelvic floor muscles that are too weak

If your pelvic floor muscles are too weak, you may notice: 

• Involuntary urine leakage during exertion, such as jumping, coughing, or laughing hard; 
• Difficulty holding in urine or stool; 
• Recurring bladder infections; 
• Sometimes prolapse of your bladder, uterus, vagina, or rectum;
• Reduced interest in sex. 

Pelvic floor muscles that are too tight

If your muscles are too tight, you may experience the following symptoms: 

• Pain in your buttocks, similar to after an intense workout; 
• Cramped, irritated urethra resulting in frequent urge and difficulty urinating; 
• Not being able to completely empty the bladder, increasing the risk of a bladder infection; 
• Constipation; 
• An increased feeling of stress due to constant tension in the pelvic floor; 
• Dull or stabbing pain in the lower abdomen, lower back, or hips; 
• Pain during intercourse. 

You can do something about it

You can significantly reduce your symptoms by doing the right exercises. Pelvic floor exercises strengthen the muscles in the pelvis. Research shows that exercises offer up to a 92% chance of improvement. Do the exercises below and you will soon notice the benefits. 

Exercise 1 

1. Sit down comfortably and breathe in deeply through your nose. Let your abdomen and pelvic floor gently expand. 
2. Breathe out slowly through your mouth. As you exhale, gently contract your pelvic floor muscles. It may help to imagine you are holding in your urine. 
3. Hold this contraction for 3 to 5 seconds. If you cannot manage it, do not force it. Build up slowly. 
4. Release the tension as you breathe in again. 
5. Repeat this 10 to 15 times per session. 

This exercise helps both weak and tight pelvic floor muscles. It strengthens the muscles while teaching you to coordinate the pelvic floor with your breathing. This helps release unconscious tension. 

Exercise 2 

This exercise is suitable for weak pelvic floor muscles. 

1. Sit comfortably, or alternate with standing and lying down. 
2. Contract the muscles. Imagine you are holding in your urine; this can help. 
3. Hold for 3 to 5 seconds, then relax again. 
4. Repeat this 10 to 15 times per session. 

Apps 

Would you like daily guidance with your exercises? Have a look at some apps, such as Kegel Trainer and Easy Kegel. 

Always pay close attention to which muscles you are contracting to avoid training the wrong ones. 

Relieve your menopause symptoms

Are you experiencing many menopause symptoms? Medication with or without hormones can provide relief. Fill in a short online medical questionnaire and a doctor will assess whether the treatment is suitable for you.

View products

3 times a day for 5 to 10 minutes

Pelvic floor exercises help you strengthen the muscles and reduce symptoms. In addition, they help with: 

• Improved bladder and bowel control: this helps reduce urine leakage and constipation. 
• Preventing or reducing mild prolapse: it supports the organs in the pelvic area. 
• Better sexual function: the exercises can contribute to better blood flow and increased sensitivity. 
• Less pelvic pain due to stronger pelvic floor muscles. 

For optimal results, exercise 3 times a day in sessions of 5 to 10 minutes. Even if you have little time, these exercises are possible. Do them while watching TV or in bed before going to sleep. You will notice maximum effect after at least 3 months. Try to make it a habit so you can benefit for life. 

Pelvic physiotherapist

Would you like support with pelvic floor exercises? A pelvic physiotherapist can help you with the right techniques and a personal programme. Even if you experience serious symptoms, it is wise to speak with a pelvic physiotherapist. This prevents incorrect training and the opposite effect. The therapist will give you some instructions, after which you can exercise responsibly.n.  

Support your pelvic floor

The pelvic floor muscles are important for various bodily processes. A well-functioning pelvic floor, strong where needed or relaxed where possible, contributes to your health. By performing pelvic floor exercises, you can relieve symptoms in this part of your body. Do you need more help or support for your menopause symptoms? Various supplements can help you go through menopause with more energy and better health.

Tips and advice