Back Pain Relief - Pelvic Floor

The Pelvic Floor is a muscle group located under the pelvis between the urethra and anus.Having a strong Pelvic Floor assists in your well being in many ways including your core strength around the back and waist, maintaining continence, sexual benefits and child birth in women. Back Pain Relief can be achieved significantly if you have a strong pelvic floor.

The Pelvic Floor can be found by sitting or laying with the muscles of your thighs, stomach and bottom relaxed. Now tighten the ring of muscle around your anus without squeezing your bottom. It can also be felt by stopping the flow of urine mid-stream and then re-starting it - however this should not be done often, as this may affect your ability to pass urine. This is also the muscle you would squeeze when you need to pass urine, but have to hold. i.e. when you need to go to the toilet/bathroom - but can't find one straight away.

You can exercise and strengthen your Pelvic Floor once you know where it is.

Here are a few basic steps to exercise the Pelvic Floor Muscles:

Lift the Muscles inside by tightening, drawing and squeezing the muscles around the urethra and anus

Hold for 5 seconds - then release and relax.

Repeat for approximately 10 times and rest for 10 seconds in-between.

Do this around 5 times per day.

Squeezing and holding the Pelvic Floor muscle can be done during the day without the need to dedicate a lot of time to the process. A few good examples is when you are in your vehicle waiting at a traffic light to change, or at a quite time during your working day etc.

It will take up to 3 months of exercise to feel the results, however as soon as you have strengthened this area you will feel better, stronger and more balance. If you suffer from Back Pain it will support the lower back and assist in preventing further injury to the back.

For further information about how to do Pelvic Floor exercises I recommend looking at YOUTUBE for some good examples.