Statistics indicate that around 33% of women and 16% of men will deal with some form of pelvic floor disorder at some point in their lives. But what does this entail?

The pelvic floor comprises a network of muscles and nerves that create a “supportive hammock” stretching from the back, through the tailbone, the lower abdomen, and into the hips, explains gynecologist and urologist Sonia Bahlani, M.D., to YSL News. This network plays a critical role in regulating urinary and fecal functions, sexual health, and even your sitting posture.

While topics concerning the pelvic floor are often framed as women’s health issues, Bahlani emphasizes that they affect everyone, regardless of gender.

“Many people fail to recognize the pelvic floor as a vital powerhouse within the body, but it truly is,” Bahlani asserts.

Here are some key insights from health professionals on how to identify a weak pelvic floor and effective ways to address it.

Signs of a Weak Pelvic Floor

A weak pelvic floor occurs when the muscles can no longer adequately support the surrounding organs, leading to issues like urinary or fecal incontinence, discomfort during intercourse, or pelvic organ prolapse, which Bahlani describes as feeling the uterus protrude through the vagina.

“Typically, discussions about weak pelvic floors are limited to incontinence concerns associated with aging or childbirth,” Bahlani explains. “While these factors can contribute to weakness, anyone at any age can experience it.”

If you face such challenges, a healthcare provider might assess your pelvic floor strength using a biofeedback device. “They may ask you to contract your pelvic muscles, similar to trying to pass stool or stop urinating,” Bahlani says. “This can provide measurable data on your pelvic floor’s strength.”

A prevalent misconception about the pelvic floor, according to Bahlani, is that a tight pelvic floor equates to a strong one.

“Many think that tightness indicates strength. However, a tight pelvic floor can actually be a sign of weakness,” she clarifies. Both conditions can lead to similar problems, though their treatments typically differ.

Ways to Strengthen Your Pelvic Floor

One popular method is Kegel exercises, where you contract the muscles as though you are trying to hold in gas, mimicking the action of tightening around a tampon or halting the flow of urine, as described by Harvard Health.

While this is a well-known approach to enhancing pelvic floor strength, it might not be the most suitable one for everyone.

“Kegels are effective for only a specific group of patients whose pelvic floor weakness stems from muscle laxity rather than tightness,” Bahlani states. She recommends Kegels for only around 20% of her patients; others may benefit more from physical therapy, certain yoga poses, the bird dog exercise, and core strengthening workouts.

“Kegels work best for those with lax pelvic floors, while patients with tight pelvic floors may find relief through methods such as yoga, meditation, and other relaxation strategies,” Bahlani adds.