What Happens To Your Pelvic Floor During Long-Term Sitting and How Physio Can Help?

The human body wasn’t made to sit for hours on end. And yet, contemporary lifestyles regularly require hours of sitting either in an office chair, the driver’s seat, or in a home office. Though sedentary lifestyles are well known to impact posture and back health, few recognize their influence on the pelvic floor. With prolonged sitting, the pelvic floor muscles can weaken, tighten, or become dysregulated over time, causing problems ranging from distress to dysfunction.

Pelvic Floor Physiotherapy in Edmonton plays a key role in reversing pelvic muscle well-being, movement, and balance.

The Pelvic Floor: Your Body’s Hidden Support System

Muscles, ligaments, and tissues that form a hammock-like structure along the bottom of the pelvis make up the pelvic floor. These muscles are responsible for:

• Supporting the uterus, bowel, bladder (in women) and other pelvic organs.
• Regulating bladder and bowel functioning.
• Aiding in sexual functioning
• Pelvic and core stabilization

When functioning correctly, these muscles work harmoniously with breathing, movement, and abdominal pressure changes.

The Effect of Long-Term Sitting on the Pelvic Floor

Prolonged sitting puts prolonged pressure on the pelvic floor muscles, critical for bladder and bowel function, organ support, and core stability. When the body is kept seated for an extended duration, these muscles get imbalanced and may cause some issues in the long run.

Why Sitting for Hours Is a Problem

Sitting for extended periods impacts several muscle groups and interferes with pelvic function:

• Hip flexors become tight and shortened, tugging the pelvis forward and impacting alignment.
• Gluteal muscles are not used, weakening one of the primary support systems for pelvic stability.
• Abdominal and pelvic pressure rise, particularly with slouched posture.
• Blood flow to the pelvis and legs is decreased, restricting oxygen and nutrient delivery.

They have the potential to lead to poor posture, changed pelvic shape, and sustained stress on the pelvic floor.

Consequences on the Pelvic Floor

Prolonged sitting may cause pelvic floor dysfunction in two primary forms:

Overactive Pelvic Floor

The muscles are clenched or tensed all the time, which causes:

• Pain or discomfort while sitting
• Tailbone and lower back pain
• Pain during intercourse
• Having difficulty emptying the bladder or bowel completely

Underactive Pelvic Floor

The muscles weaken or become overstretched, resulting in:

• Urinary or fecal incontinence
• Pelvic organ prolapse
• Decreased core support
• Slumped posture and related back pain

In both cases, pelvic floor function suffers, causing discomfort and reduced quality of life. Regular movement and targeted exercises can help prevent this.

Common Symptoms of Pelvic Floor Problems

Individuals with pelvic floor dysfunction as a result of prolonged sitting may feel:

• A heavy feeling in the pelvis
• Hip, lower back, or inner thigh pain
• Incontinence of the bladder or bowel
• Urinary urgency or frequency
• Sexual pain or erectile dysfunction
• Numbness or tingling of the pelvic area

They often develop these symptoms over time and are likely to be misinterpreted as other issues, so professional evaluation is vital.

Pelvic Floor Physiotherapy Techniques and Approaches

Pelvic Floor Physiotherapy Edmonton provides a customized solution to counteract the problems brought about by sitting for extended periods. To determine the precise difficulties a person is experiencing, a skilled physiotherapist conducts a comprehensive evaluation. From this analysis, a customized treatment plan can be created, which incorporates:

• Pelvic Floor Muscle Retraining: Directed exercises to assist in activating and coordinating pelvic floor muscles correctly, particularly for individuals with muscle underactivity due to prolonged sitting. Exercises include the “elevator” (gradual contraction and release) and the “knuckle test” (feeling a gentle lift with contraction), enhancing awareness and control.
• Myofascial Release: Manual therapy to release restricted fascia and trigger points within the pelvic area, usually due to postural strain from prolonged sitting.
• Postural Correction and Ergonomic Training: Modifying sitting posture and workstation configuration to minimize pressure on the pelvic floor and promote spinal alignment.
• Breathwork and Diaphragmatic Breathing: Employed to re-establish correct core-pelvic floor coordination, as faulty breathing mechanics are frequently associated with sedentary behaviour.
• Stretching and Mobility Exercises: Focusing on the hips, lower back, and pelvic area to alleviate tension and enhance circulation following prolonged periods of inactivity. Exercises like hip flexor stretches (kneeling lunge), gentle lower back rotations (supine twists), and pelvic tilts help alleviate this tension and improve circulation.
• Biofeedback Therapy: This technique uses real-time visual or auditory cues during pelvic floor exercises. Sensors detect muscle activity, helping users see or hear when they’re correctly contracting or relaxing, which improves muscle engagement, especially when prolonged sitting reduces awareness.
• Pelvic Floor Exercises (Kegels and More): Pelvic floor exercises improve muscle strength and relaxation around the bladder, bowel, and core. Kegels, squats, and Bridge Pose build control and stability, while Happy Baby and deep breathing promote relaxation. Consistent practice helps reduce dysfunction.

Daily Habits That Support Pelvic Floor Health

While professional intervention through physiotherapy is beneficial, daily routines also contribute. Consider adding the following habits:

• Take movement breaks: Stand up and stretch every 30 minutes.
• Adjust your posture: Do not slouch or sit on one leg.
• Use ergonomic seating: Select a chair that facilitates neutral spine alignment.
• Do pelvic floor exercises: Do relaxation and contraction exercises.
• Stay hydrated and eat fibre: This minimizes straining during defecation.

Signs It’s Time to See a Physiotherapist

Professional intervention should be obtained when:

• Symptoms continue or worsen despite home management
• Incontinence becomes frequent
• Sexual pain interferes with quality of life
• Sitting becomes painful or intolerable
• There is a feeling of “dropping” or pressure in the pelvic region

Early intervention is essential to prevent chronic pelvic floor disorders and preserve function in the long term.

Reclaim Pelvic Health With Professional Guidance

Sustained sitting can quietly stress the pelvic floor and, over time, cause dysfunction. Whether coping with tension, weakness, or pain, prevention through proactive attention is essential to health and quality of life.

Pelvic Floor Physiotherapy in Edmonton offers a focused and supportive way forward. At Vertex Physiotherapy, tailored treatment plans support better pelvic health through movement and awareness. Schedule an appointment today to learn more.

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