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And because of progressive bone and muscle decline after the age of 30 “we have to lift heavy” to maintain and improve pelvic floor health, Birmingham says.
“for people who are hesitant because they know that they have leakage or prolapse, it [heavy weight lifting] does not worsen those symptoms,” she says. “If anything, it can increase the strength in the area.”
Belly breathing
“Poor breathing patterns often develop alongside sedentary work,” Morrison says.
“Shallow chest breathing, rather than diaphragmatic breathing, affects pelvic floor function and can increase overall body tension.”
Diaphragmatic (belly) breathing calms the nervous system, reduces muscle tension and promotes healthy pelvic floor movement.
Make diaphragmatic breathing your default with slow, deep breathing into the belly, especially during stressful moments, she says.
When to seek help
Pelvic pain is not normal, nor “part of being a woman”, Mardon says.
She says this includes any internal or external pain between the navel and thighs – symptoms can be debilitating even if scans appear clear.
Morrison warns against delaying care, citing the six and a half-year average wait for an endometriosis diagnosis. “Early intervention is much more effective than waiting until pain becomes severe,” she says.