According to statistics, one in every three women in Canada suffers from pelvic floor dysfunction. There are a lot of reasons which bring on conditions that contribute towards poor pelvic health. These include menopause, childbirth, bladder infections, hormonal changes, plying a lot of sports, and aging.

While women between the ages of 25 to 30 years are more aware of pelvic problems, adolescent girls often aren’t. This gives them less chance of practicing preventive strategies to maintain pelvic health.


The pelvic floor basically refers to the muscles and ligaments that create a network of support for the bladder, uterus, bowels, pelvic bones, vagina, and the back. With every step we take, our pelvic muscles are engaged and used. In case of dysfunction within this network you can suffer from various problems such as:

  • Pelvic pain
  • Sexual dysfunction
  • Pelvic organ prolapses
  • Bowel and bladder dysfunction
  • Pelvic muscle dysfunction

So, the question here remains, how can you prevent these problems and strengthen the pelvic floor? There are certain dos and don’ts that can help improve pelvic health. Here’s a list of some essential ones.

DO Exercise:

Your pelvic floor is the foundation for the stability of your core muscles. Doing regular pelvic floor exercises can help minimize chronic problems such as weak bladder and back pain. It can also help you avoid pelvic muscle weakness as you age. Pelvic floor exercises work by increasing lubrication within the vaginal walls and the growth of healthy bacteria.

DO Consult Your OB/GYN:

Regular consultations and check-ups with your obstetrician/gynecologist can help you maintain a healthy pelvic floor. They can identify any pelvic injuries or problems within the pelvic muscles and provide referrals to a good pelvic physiotherapist.

DO Eat Good Food:

A balanced diet is very important to maintain pelvic floor health. It can help by regulating bowel movements and preventing constipation. This reduces any additional strain on the pelvic muscles. Add more vegetables, pulses, foods high in fibre, and plenty of whole grains to your diet.

DON’T Smoke:

Smoking is the biggest cause of chronic coughing among adults. Chronic coughing is the biggest contributor of poor pelvic health. The contractions caused by coughing are a killer for the pelvic muscles and ligaments and act as a fist to a punching bag!

DON’T Neglect Pelvic Floor Workouts:

After childbirth, a lot of women focus mostly on sit-ups and crunches to lose the belly fat and get back in shape. However, pelvic floor exercises should make up a large part of core workouts to strengthen the muscles during the postpartum. Crunches and sit-ups usually add more pressure to the pelvic floor and weaken the vaginal muscles further.

Contact SEMI for Your Pelvic Health!

Sports & Exercise Medicine Institute in the greater Toronto area offers pelvic physiotherapies and other treatments for sports injuries and recovery. Our services include PRP injections, Shockwave therapy, regenerative therapy, Physiotherapy, orthopaedic care. Get in touch by calling us at 1-844-223-7364 today!