Pelvic Floor Exercises For Lower Back Pain

Introduction

Lower back pain is a common ailment that affects millions of people worldwide. It can be caused by various factors including muscle strain, poor posture, and injury. One area of the body that is often overlooked when it comes to treating lower back pain is the pelvic floor muscles. These muscles play a crucial role in supporting the lower back and can contribute to pain if they become weak or imbalanced. In this article, we will explore the importance of the pelvic floor muscles in relation to lower back pain and discuss various exercises that can help strengthen and restore their function.

What are the pelvic floor muscles?

The pelvic floor muscles are a group of muscles that stretch like a hammock from the pubic bone at the front of the pelvis to the coccyx (tailbone) at the back of the pelvis. They provide support to the pelvic organs, including the bladder, bowel, and uterus in women. These muscles also have a role in maintaining bowel and bladder control.

The connection between the pelvic floor and lower back pain

The pelvic floor muscles are closely connected to the lower back muscles and the core muscles. They work together to provide stability and support to the spine. If the pelvic floor muscles become weak or imbalanced, it can lead to a lack of support for the lower back, resulting in pain and discomfort.

Common causes of pelvic floor weakness

There are several factors that can contribute to pelvic floor weakness, including:

Pregnancy and childbirth: The pelvic floor muscles can weaken due to the pressure exerted on them during pregnancy and the stretching that occurs during childbirth.
Age: As we age, our muscles naturally weaken, including the pelvic floor muscles.
Obesity: Excess weight can put strain on the pelvic floor muscles and weaken them over time.
Chronic constipation: Straining during bowel movements can weaken the pelvic floor muscles.
High-impact activities: Activities such as running and jumping can put stress on the pelvic floor muscles and lead to weakness.

Benefits of pelvic floor exercises for lower back pain

Strengthening the pelvic floor muscles can have several benefits for individuals experiencing lower back pain:

Improved posture: Strong pelvic floor muscles can help improve posture, reducing strain on the lower back.
Reduced pain: By providing support to the lower back, pelvic floor exercises can help reduce pain and discomfort.
Enhanced core stability: The pelvic floor muscles are part of the core muscle group, and strengthening them can improve overall core stability.
Better bladder and bowel control: Pelvic floor exercises can help improve bladder and bowel control, reducing the risk of incontinence.

Pelvic floor exercises to relieve lower back pain

1. Kegels

Kegel exercises are one of the most well-known pelvic floor exercises. They involve contracting and relaxing the pelvic floor muscles. To perform Kegels:

Find the pelvic floor muscles by stopping the flow of urine midstream or by tensing the muscles that keep you from passing gas.
Once you have located the muscles, contract them and hold for 5 seconds.
Release the muscles and relax for 5 seconds.
Repeat the contraction and relaxation 10 times.
Complete 3 sets of 10 repetitions, aiming to increase the duration of the contractions over time.

2. Bridge pose

The bridge pose is a yoga exercise that targets the pelvic floor muscles as well as the glutes and core muscles. To perform the bridge pose:

Lie on your back with your knees bent and feet flat on the floor.
Place your arms by your sides, palms down.
Engage your pelvic floor muscles and lift your hips towards the ceiling, creating a straight line from your knees to your shoulders.
Hold the position for 10-15 seconds, then slowly lower your hips back down to the starting position.
Repeat the exercise 10 times.

3. Bird dog

The bird dog exercise is a great way to strengthen the pelvic floor muscles and improve core stability. To perform the bird dog exercise:

Start on your hands and knees, with your hands directly under your shoulders and your knees hip-width apart.
Engage your pelvic floor muscles.
Extend your right arm straight in front of you and simultaneously extend your left leg straight back.
Hold this position for a few seconds, then return to the starting position.
Repeat on the other side, extending your left arm and right leg.
Complete 10 repetitions on each side.

4. Deep squats

Deep squats engage the pelvic floor muscles while also targeting the glutes, thighs, and core muscles. To perform deep squats:

Stand with your feet shoulder-width apart.
Bend your knees and lower your body into a squat position, keeping your back straight.
Engage your pelvic floor muscles as you lower and rise back up.
Perform 10-15 squats in a slow and controlled manner.
Rest and repeat for 2-3 sets.

5. Pelvic tilts

Pelvic tilts are a simple exercise that helps to strengthen the pelvic floor muscles and improve core stability. To perform pelvic tilts:

Lie on your back with your knees bent and feet flat on the floor.
Engage your pelvic floor muscles.
Gently tilt your pelvis forward, flattening your lower back against the floor.
Hold this position for a few seconds, then release.
Repeat the exercise 10-15 times.

Frequently Asked Questions (FAQs)

1. How often should I do pelvic floor exercises?

It is recommended to perform pelvic floor exercises at least 3 times a week. However, consistency is key, so try to incorporate them into your daily routine if possible.

2. Can pelvic floor exercises help with incontinence?

Yes, pelvic floor exercises can help improve bladder and bowel control, reducing the risk of incontinence.

3. Are there any precautions I should take when doing pelvic floor exercises?

If you are pregnant or have recently given birth, it is advisable to consult with a healthcare professional before starting pelvic floor exercises. They can provide guidance on the most appropriate exercises for your situation.

4. Can men benefit from pelvic floor exercises?

Yes, pelvic floor exercises are beneficial for both men and women. They can help improve bladder and bowel control, as well as enhance sexual function.

5. How long does it take to see results from pelvic floor exercises?

The time it takes to see results from pelvic floor exercises can vary depending on various factors, including the individual’s current muscle strength and consistency with performing the exercises. In general, it may take a few weeks to notice improvements.

6. Can pelvic floor exercises worsen lower back pain?

If performed correctly, pelvic floor exercises should not worsen lower back pain. However, if you experience any discomfort or pain during the exercises, it is advisable to consult with a healthcare professional.

7. Can I do pelvic floor exercises during pregnancy?

Pelvic floor exercises are generally safe to perform during pregnancy. However, it is important to consult with a healthcare professional to ensure that you are using the correct technique and to address any specific concerns or considerations related to your pregnancy.

8. Are there any other benefits to strengthening the pelvic floor muscles?

In addition to reducing lower back pain, strengthening the pelvic floor muscles can also improve sexual function and sensation.

9. Can I do pelvic floor exercises while sitting or lying down?

Yes, pelvic floor exercises can be done in various positions, including sitting and lying down. However, it is important to maintain good posture and engage the correct muscles during the exercises.

10. Are there any alternative treatments for lower back pain?

In addition to pelvic floor exercises, there are other treatments that can help alleviate lower back pain, including physical therapy, chiropractic care, acupuncture, and medication. It is advisable to consult with a healthcare professional to determine the most appropriate treatment plan for your specific situation.

Conclusion

Don’t underestimate the importance of the pelvic floor muscles in relation to lower back pain. Strengthening these muscles through targeted exercises can provide support to the lower back, improve core stability, and reduce pain and discomfort. Incorporating pelvic floor exercises into your regular routine can have long-lasting benefits and contribute to overall lower back health. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing medical conditions or concerns.