Life is stressful. Chronic stress can cause long term damage to the body when it is not managed. The human body has a natural reaction to combat stress by activating the sympathetic part of the autonomic nervous system (ANS) to release certain chemical and hormones into the bloodstream.  When our ancestors were faced with danger they could either fight or run. The fight or flight response prepares the body to react to the danger.  During stressful times, you may feel increased heart rate and respiration. Although you may not notice, blood pressure and blood sugar levels rise as well to maintain energy to the extremities to enable you to run away from the stressor.  When stress is not managed well or is constant, the body becomes distressed. A distressed body is no longer able to effectively negate the effects of stress. When we are distressed the body begins to show the signs and symptoms of stress.

What are some possible symptoms of stress?

Stress can affect any system throughout the body.  Increased fatigue, decreased energy and overall feelings of uneasiness are just some of the symptoms of chronic stress.  Many people report feelings of anxiety and difficulty concentrating. Stress has been shown to have a negative impact on health and can be manifested by abdominal issues, headaches, lack of sleep, constant worry and muscle pain and tightness.

Can Stress cause tight pelvic floor muscles?

Your pelvic floor will react to stress just as any other region in the body. There are muscles, ligaments and fascia that support the organs of the pelvis and help to maintain the integrity and function of the bowel, bladder and sexual response.  Under stress our muscles naturally tense throughout and we must actively focus to release this muscle tension. Chronic or constant stress, fear or anxiety can cause the muscles of the pelvic floor to remain in a tight or hypertonic state.

What are possible signs that you might have a tight pelvic floor?

There are several symptoms that one can exhibit from pelvic floor muscle tightness.  The following list is not all inclusive but an example of some that you may experience.

• Urinary incontinence
• Fecal incontinence
• Pelvic pain
• Painful intercourse
• Abdominal pain

How do you release pelvic floor tension?

Remember, pelvic floor muscles will respond to relaxation activities just as any other muscle.  One of the most effective means of relaxation is through breath.  Abdominal breathing exercises can be one of the first activities to perform to release the pelvic muscles.  During diaphragmatic breathing one should focus on the pelvic region, actively focusing on releasing this muscle group.  Daily diaphragmatic breathing has many positive physiological benefits which include lowering heartrate and blood pressure.  It can also evoke a feeling of overall calm, helping to reduce muscle tension.

Exercise, primarily stretching, can help reduce hypertonic muscles. There are yoga poses that are effective in pelvic floor relaxation.  Childs pose, happy baby pose and knee to chest can help to reduce the muscle tension especially when combined with deep breathing.

Don’t ignore your pelvic floor.  If you are experiencing any of the symptoms listed above and have experienced regular stress or even have a stressful lifestyle, consider adding deep breathing and stretching exercises targeting the pelvic region to help your symptoms.   Of course, if your symptoms persist, are severe or bothersome, consult your healthcare professional for advice.

If you are struggling with bladder leakage and/or urge incontinence and accidents, I invite you to check out my signature program, STOP WORRYING ABOUT BLADDER LEAKS and schedule your free consultation today.  I’ve successfully helped hundreds of women treat urinary incontinence. I can help you discover the tools to stop leaking and start living life again without worry.

Shelia Craig Whiteman DPT

The Pelvic Coach