Don’t take pain-free sitting for granted! A healthy pelvis is a happy pelvis. There are some simple things that you can do to maintain a healthy pelvis.

1.Learn how to squeeze and let go of your pelvic floor muscles. Guess what? Men have pelvic floors too! Both activation and relaxation of your pelvic floor muscles are equally important. To engage the pelvic floor muscles think of pulling your shaft in and back – towards the back of your pelvis. Simultaneously, think about closing and lifting the rectum (like you are holding back gas). But try not to squeeze the buttocks – just the anus. Then relax everything all the way back down. Never hold your breath – inhale and exhale deeply.

2. Don’t sit for prolonged periods of time. Take occasional standing breaks every 20 to 30 minutes. Stretch your back, your hips and relax your pelvic floor muscles. Standing is a great idea. If you can’t remember, set a timer!

3. Think about your toilet posture. During a bowel movement try to refrain from slouching – a flat low back can be helpful.  Both knees should be bent to roughly 90 degrees, and in line with hips or slightly higher. If your toilet is particularly tall, you might need a step stool under your feet to help you achieve this position.

4. Seek medical advice early if you notice urological, sexual or bowel symptoms. Changes in urine flow, urgency and frequency of trips to the bathroom; difficulty achieving erections or pain during or after intercourse; constipation, hemorrhoids or rectal pain – any of these should be discussed with your primary care physician.

Remember, prevention is better than treatment. If you think that you might benefit from a pelvic floor physiotherapist talk to your doctor.

Hope this helps!

Katie Kelly, PT & Eryn Matheson, PT

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