While pelvic floor muscles may not feature in your daily workout routine, building awareness and strength in them delivers real health benefits.
According to the Pelvic Floor Patients Foundation, around one million people in the Netherlands deal with pelvic floor issues. Importantly, these problems affect both men and women.
Sedentary lifestyles, insufficient exercise, and chronic stress take a toll on your pelvic floor. For women, common issues include incontinence during sneezing, sports, or lifting—especially post-pregnancy or menopause, when muscle elasticity declines. Some experience organ prolapse (bladder, uterus, or rectum), causing a heavy sensation and discomfort during intercourse.
Read also: '3 tips against a weak bladder'
Strengthening is key, but so is relaxation. Overly tense pelvic floor muscles can trigger recurrent urinary tract infections (UTIs). Incomplete emptying of the bladder leaves residual urine, fostering bacterial growth and irritation. Antibiotics treat the infection temporarily, but tension often brings it back.
Tight muscles frequently cause pain during intercourse, with superficial entry pain or even vaginismus in severe cases. They can also lead to constipation, stomach cramps, straining, anal fissures, or hemorrhoids.
Chronic lower back pain may stem from underdeveloped pelvic floor muscles. Conversely, an unstable back can overactivate them, leading to compensatory tension and joint strain. Consult a specialized pelvic floor physiotherapist to pinpoint causes and create a tailored plan.
Read also: 'With these exercises you train your pelvic floor muscles'
Don't overdo it preventively if you have no symptoms—daily activities like holding urine in line already engage them. If you've never been pregnant, your pelvic floor likely functions well. However, post-childbirth, familial predisposition, or age 40+ (when hormonal changes weaken pelvic support), incorporate targeted exercises. Just 10-15 minutes twice weekly suffices.
