Struggling with urgency and incontinence?  You’re far from alone, and there are steps you can take to regain control and confidence. Here are 6 empowering tips to help you reduce symptoms and enhance your pelvic health.

Adopt a Better Posture – How you sit and stand can significantly impact your pelvic floor. A good posture aligns your pelvic organs and muscles, offering them the support they need.

Revise Your Breathing – Breathing isn’t just about oxygen; it’s about stability for your pelvic floor. Switching to deeper, more relaxed breathing patterns can reduce pressure and improve function.

Adjust Your Diet – Certain stimulants like caffeine and alcohol can exacerbate urinary urgency. Reducing or eliminating these can alleviate symptoms and lead to noticeable improvement.

Perfect Your Kegel Technique – Not all Kegels are created equal. Ensuring you’re practicing them correctly can strengthen your pelvic floor muscles and help you gain better control.

Resist the Urge – Constantly responding to feelings of urgency can worsen the situation. Training your bladder through scheduled bathroom visits can improve bladder control. 

Master the Pelvic Brace – Combining gentle contraction of the pelvic floor with abdominal muscles can provide immediate support during activities that trigger leakage.

The team at Ahimsa Therapeutics in Langhorne, PA are experts in Pelvic Health, Scoliosis, Pain Management, Treatment of POTs and other specialties that are often overlooked in a ‘typical’ big box physical therapy environment.  Amy Morris and her team take the time to listen and help you with your physical therapy needs.

How Ehlers-Danlos Syndrome (EDS) Affects the Bladder

People with Ehlers-Danlos Syndrome (EDS), especially the hypermobility type, can have bladder problems. This happens because the muscles around the pelvis, which control the bladder, don’t work as they should. This can lead to issues like needing to pee often, feeling an urgent need to go, or leaking urine (incontinence).  Amy Morris, DPT, located in Langhorne, PA is an expert in treating Ehlers-Danlos Syndrome and its associated complications.

Other bladder problems can also occur, like infections, bladder pain, or urine going the wrong way into the kidneys. EDS can also cause bowel problems, such as constipation, which can put pressure on the bladder and make things worse.

In some cases, differences in the way the bladder and nerves work can also play a role in bladder issues.

Treatment for bladder problems from EDS may include pelvic floor exercises, bladder training, and other therapies to help manage symptoms and improve quality of life.

How Postural Restoration Therapy (PRI) Helps Pelvic Health

Postural Restoration Therapy (PRI) improves pelvic health by correcting posture imbalances that affect pelvic function. This can lead to better muscle balance, less pain, and improved movement.

Key Benefits of PRI for Pelvic Health:

✔ Correcting Imbalances – Addresses natural body asymmetries that can cause strain on the pelvis.
✔ Pelvic Alignment – Restores proper pelvic position, reducing pain and improving function.
✔ Breathing & Core Connection – Enhances diaphragm and rib cage function to support pelvic muscles.
✔ Muscle Balance & Activation – Retrains muscles for better coordination and strength.
✔ Stability & Movement – Helps maintain proper pelvic positioning for better walking and daily activities.
✔ Hands-On Therapy – Uses techniques like myofascial release to ease muscle tension.
✔ Better Flexibility & Coordination – Supports overall pelvic floor function and mobility.
✔ Pain Relief & Function Improvement – Reduces discomfort and enhances daily movement.

PRI offers a natural way to improve pelvic health by focusing on posture, breathing, and muscle balance.

Yes! Physical therapy can be an effective, natural way to manage many of the challenges associated with menopause. As estrogen levels decline, women often experience changes such as joint pain, pelvic floor dysfunction, osteoporosis, and weight gain. A well-designed physical therapy program can help improve strength, mobility, and overall well-being during and after menopause.

How Physical Therapy Supports Menopause

1. Strengthens the Pelvic Floor

• Helps prevent or manage urinary incontinence, a common issue due to weakening muscles.

• Reduces symptoms of pelvic organ prolapse.

• Enhances sexual function by improving blood flow and muscle tone.

2. Improves Bone Health & Prevents Osteoporosis

• Weight-bearing exercises help maintain bone density and reduce fracture risk.

• Strength training increases muscle support around bones, preventing falls and injuries.

3. Reduces Joint & Muscle Pain

• Hormonal changes can cause stiffness and discomfort.

• Stretching, mobility exercises, and manual therapy can ease pain and improve flexibility.

4. Boosts Core & Postural Stability

• Reduces back pain by improving spinal alignment.

• Enhances balance and coordination, reducing the risk of falls.

5. Manages Weight & Metabolism Changes

• Custom exercise programs help maintain a healthy weight as metabolism slows.

• Cardiovascular exercises, like walking or cycling, support heart health.

6. Enhances Mood & Mental Health

• Movement boosts endorphins, reducing anxiety, depression, and mood swings.

• Breathing techniques and relaxation exercises help manage stress.

Best Types of Physical Therapy for Menopause

✅ Pelvic Floor Therapy – Strengthens and relaxes muscles for better bladder and sexual health.
✅ Strength Training – Builds muscle and supports bones.
✅ Weight-Bearing Exercises – Walking, jogging, or dancing help maintain bone density.
✅ Yoga & Pilates – Improve flexibility, balance, and stress relief.
✅ Manual Therapy & Massage – Relieves pain and stiffness in joints and muscles.

Final Thoughts

Menopause is a natural phase of life, but it doesn’t have to mean discomfort or reduced quality of life. Physical therapy offers a holistic, medication-free approach to managing symptoms, improving strength, and maintaining overall well-being.

What is Pelvic Health?

Pelvic health refers to the well-being of the muscles, organs, and connective tissues in the pelvic region, which includes the bladder, uterus, vagina, rectum, and pelvic floor muscles. Good pelvic health ensures proper function of these structures, affecting urinary and bowel control, sexual function, and overall core stability.

Why Pelvic Health Matters

1. Prevention of Pelvic Floor Disorders
   • Conditions like pelvic organ prolapse, incontinence, and pelvic pain can significantly impact daily life.
   • Strengthening the pelvic floor can help prevent or manage these issues.
2. Bladder & Bowel Control
   • Weak pelvic muscles can lead to urinary incontinence or fecal incontinence.
   • Proper muscle function supports control and reduces discomfort.
3. Sexual Health & Function
   • A healthy pelvic floor enhances sexual sensation and satisfaction.
   • Issues like vaginal dryness or painful intercourse (dyspareunia) can stem from pelvic dysfunction.
4. Pregnancy & Postpartum Recovery
   • Pregnancy puts stress on the pelvic floor, leading to issues like diastasis recti or postpartum incontinence.
   • Pelvic health exercises aid in recovery and long-term stability.
5. Core Strength & Stability
   • The pelvic floor is a key part of core strength, affecting posture, balance, and lower back health.
   • Weakness can contribute to chronic pain and mobility issues.

How to Maintain Good Pelvic Health

✅ Kegel Exercises – Strengthen pelvic floor muscles to prevent leakage and prolapse.
✅ Proper Hydration & Diet – Supports bladder and bowel health.
✅ Pelvic Floor Physical Therapy – Helps address pain, weakness, or dysfunction.
✅ Posture & Core Training – Engage in exercises that support overall pelvic stability.
✅ Regular Check-Ups – Consult with gynecologists or pelvic health specialists for early intervention.

Final Thoughts

Women’s pelvic health is a crucial yet often overlooked aspect of overall well-being. By prioritizing it through education, prevention, and treatment, women can improve their quality of life at every stage—from adolescence to post-menopause.