Exercise and Your Pelvic Floor Health

At this point you’ve probably realized that menopause can bring with it a variety of uncomfortable symptoms.

Hot flashes, brain fog and changes in body composition are definitely topics my clients ask about most, BUT one topic that doesn’t get addressed enough . . . changes to the pelvic floor.

Menopause brings hormonal changes, especially a drop in estrogen. This can affect the pelvic floor, leading to problems like incontinence and an overactive bladder. Many women also experience vaginal atrophy during and after menopause, which can cause dryness and painful intercourse.

Pelvic floor disorders can significantly impact your daily activities, your fitness routine, and your overall quality of life. With a few easy to implement strategies, you can help alleviate these symptoms, making training more enjoyable and sustainable.

While modifying exercises to accommodate pelvic floor symptoms is beneficial, diagnosing or treating pelvic floor dysfunction should be left to healthcare professionals. I always encourage my clients to consult their doctors or a pelvic health physiotherapist for appropriate long-term care.

8 Modifications to Ease Pelvic Floor Symptoms
If you’re experiencing symptoms like incontinence, pelvic pain, or heaviness in the perineum during exercise, consider these modifications:

• Lifting lighter loads can reduce pressure on the pelvic floor.
• Experiment with set and rep ranges, lowering the volume to help minimize fatigue and symptoms.
• Adjusting breathing patterns can help manage pressure. Try “natural” breathing and avoid bearing down.
• Decrease the range of motion to help provide better control.
• Adjust the load position by how and where the weight is held.
• Try different exercise techniques, modifying your stance, form, and movement to find what works best for you.

By implementing these strategies, you can help manage pelvic floor symptoms effectively, ensuring your training remains productive and enjoyable.