Do you feel like your back pain and pelvic floor issues are running your life? If yes, it’s time to take control and get some relief!
In this blog post, we’ll be discovering empowering steps that you can implement in order to reduce low back pain and improve the health of your pelvic floor.
We understand how frustrating living with chronic pain can be, but rest assured—we have the knowledge and compassionate guidance needed to help you on a successful journey towards recovery.
We’ll explore what causes these problems, strategies for restoring balance in your body, exercises specifically designed to strengthen muscles in your trunk as well as targeted stretches for relieving tension.
By utilizing practical lifestyle adjustments such as these – plus insights into all areas of self-care – we know that ultimately you will begin reclaiming freedom from unwanted aches and pains in both the pelvis and spine.
Do Low Back Pain And Pelvic Floor Link?
When you feel the need to rush to the bathroom because you hear running water, you will nearly always blame your bladder! Most people wouldn’t consider the fact that chronic low back pain and incontinence are linked.
Moreover, treating low back pain problems could in turn help regain healthy bladder control!
Your core muscles work together to raise and fall to control bladder movement. When these muscles become unbalanced, the up-and-down movement becomes clumsy which can result in the common symptoms of incontinence such as leakage or frequent urination.
So, your low back pain could be what’s causing this imbalance in your core due to compensatory habits caused by the pain you feel in your back. This results in asymmetry in the lower body as you try to avoid discomfort.
So what can you do to reduce low back pain and improve pelvic floor health?
Stretch Out Tight Muscles
Research shows that lower back pain affects up to 80% of adults at some point in their lives.
However, something you may not realize is that tight muscles around the trunk area can contribute to this pain.
One way to potentially reduce low back pain is by incorporating stretching exercises into your daily routine.
Two exercises you could incorporate into your next stretch or cool-down routine are the cat-camel stretch where you kneel on all fours, breathe in and arch your back to mimic a camel, or a variety of pelvic tilt moves you can do with a yoga mat.
Not only can they help alleviate pain, but they can also improve pelvic floor health which can help manage incontinence or even improve it.
Maintain A Low-Impact Workout Routine
If you suffer from low back pain or pelvic floor issues, it may be tempting to avoid exercise altogether due to the pain you go through on a daily basis.
However, a low-impact exercise routine can actually help alleviate discomfort and improve overall health. By engaging in gentle movements such as walking, swimming, or Pilates, you can strengthen your core muscles and reduce inflammation in the lower back.
Additionally, these exercises can promote better blood flow to the pelvic region, which can improve bladder control and other pelvic floor issues.
By incorporating low-impact exercises and targeted pelvic floor exercises into your routine, you can take steps towards a healthier and pain-free body.
Strengthen The Muscles In Your Trunk
Lower back pain and pelvic floor health can be improved by strengthening the core muscles in your trunk.
Several training exercises can help with this, but two that stand out are the plank and the bridge pose. The plank is a simple exercise that is easy to do and, when done correctly, is highly effective in building your core muscles.
The bridge pose focuses on engaging the lower back, core, and pelvic muscles. These movements help to reduce low back pain and improve pelvic floor health while strengthening your trunk muscles.
It’s essential to understand that, while these exercises can be challenging, there are many variations suitable for beginners and advanced practitioners alike. However, if you’re considering adding plank and bridge poses to your routine, make sure to perform them correctly!
One way to identify if your incontinence is linked to your back pain is to look for obvious body asymmetries in the mirror.
Does your foot point outward more when you’re standing? This could indicate a twisted pelvis.
Does your belly button look like it’s moved to one side? This suggests an imbalanced core.
Once you’re aware of problems like these, it’s easier to begin to address them and finally take steps forward in fixing the root cause of your low back pain and pelvic floor problems.
Need Some Extra Support For Your Low Back Pain And Pelvic Health?
So many people blame their bladder for their incontinence, when it could actually be from years of ignoring low back pain! We want you to know that it’s okay to finally take that step towards a pain-free future and we’re here to help you do it.
Throughout August, we’re offering a free low back pain and pelvic health assessment to anyone who has been struggling with chronic low back pain or incontinence issues and feels it’s time to do something about it.
During your free low back pain and pelvic health assessment, you will be able to talk 1 to 1 with a chronic pain specialist and ask any questions you may have, and receive reassuring answers so you can be confident about your next steps to becoming pain-free and be able to enjoy your favorite hobbies once again (without needing to find the nearest toilet all the time!).
Other Free Resources For Back Pain
Why not download a copy of our free back pain report containing 7 quick and simple ways to end back pain and stiffness without taking strong medications? It’s free and you can enjoy it from the comfort of your own home with a cup of your favourite coffee!
Read Our Blog – How To Sleep With Lower Back Pain
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