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Low Back Pain and the Pelvic Floor

Listen to the audio version of this blog post here

Research has shown that the pelvic floor ( a collection of muscles housed in the pelvis that support bladder, bowel, sexual function and support for the spine) and low back pain are very much connected. When there’s dysfunction of the pelvic floor one will often experience a domino effect of further dysfunction up and/or down the body.

One of the main jobs of the pelvic floor is to support the body against gravity, specifically the body’s internal organs. If the pelvic floor isn’t rested, isn’t conditioned enough, isn’t hydrated, overall isn’t functioning as it should, not only can it not support your body’s organs well, but it is unable to provide the stability to your spine that prevents pain.

A pelvic health physical therapist can evaluate the health and status of the pelvic floor (We have one on staff accepting appointments now!) however if you don’t have access to an appointment we want to share one thing you can do to improve the health and overall function of your pelvic floor.

A deep squat

You’ll want to take your legs wider than your hips with toes slightly rotated outward. Then proceed to lower your bottom as close to the ground as possible. If this is difficult to do, grab onto a supportive, sturdy, surface with your hands to help gently lower yourself. OR prop up in a squat with your back against a wall. Hang out in this deep squat for as long as is comfortable and for even better results deep breathe/belly breathe while you’re holding the squat.

This position is not only beneficial for your pelvic floor health but also for the health of your hips, back, lower body joints, GI system, and your overall functional mobility! A deep squat puts your pelvic floor in a lengthened position and allows these muscle to relax, rest, and stretch.

To advance into strengthening the pelvic floor, exhale as you rise from the squat and repeat lifting and lowering multiple times. (inhale as you squat, exhale as you stand).

Try it out and let us know what you think!

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