10 Things you didn't know about the Pelvic Floor, Lymphoedema and Lipoedema

Find out why the pelvic floor is so important in lymphoedema and lipoedema and tips for maintaining a healthy pelvic floor.

We might not discuss pelvic floor dysfunctions, such as leaking, incontinence, constipation or flatulence, with anyone - even our best friend. And yet problems related to the pelvic floor are so common that we should be more open about them. It might feel as if we are the only ones who don't dare to laugh, dread the thought of having to sneeze or cough or can't seem to open the front door fast enough when we get home. And yet we know that about 1 in every 3 or 4 women are having issues related to the pelvic floor. If you have lymphoedema or lipoedema you may be even more likely to develop pelvic floor dysfunction, especially if your legs are affected and yet a healthy pelvic floor can actually improve our lymphatic drainage.

So read on to find out a bit more about the connection between lymph and pelvic floor and get some tips on how to support your pelvic floor so that you can sneeze, laugh and cough in confidence and at the same time improve your lymphatic flow too!

Fact 1: Did you know that the pelvic floor muscles are also a lymphatic pump?

We all know that the pelvic floor controls our continence, keeps our pelvic organs in place and has a sexual function but the pelvic floor is also a lymphatic pump: Just like the muscles in the arms and legs, the pelvic floor muscles pump blood and lymph from the pelvis back to the upper body where the lymph eventually returns back into the bloodstream. If the pelvic floor muscles don’t work, this can lead to increased swelling.

Fact 2: Kegel exercises are not the only (and maybe not even the best) option for your pelvic floor

Kegel exercises (contracting our pelvic floor muscles as if we are trying to stop breaking wind or interrupt the flow of urine) are commonly prescribed as THE answer to our pelvic floor problems. In some women they are helpful but often they can make things worse. Ideally, the pelvic floor should act like a trampoline that responds naturally to our everyday actions rather than muscles that we need to contract at will. Think of the last time someone told you a really funny joke and you had to laugh out loud... Did you have time to think of contracting your pelvic floor? So the pelvic floor should get active without you having to pre-plan it. So here is how your pelvic floor can turn again into a pelvic trampoline:

Fact 3: Walk like Marilyn Monroe

Do you sway your hips as you walk down the street? For the sake of the pelvic floor, let your pelvis find its "inner sex goddess" feeling! The pelvic floor is attached to the bones of the pelvis so every time we move our pelvis we move the pelvic floor. So find your sexy self and start swaying your pelvis a little next time you are waiting in a queue or find your restless inner child and fidget or shuffle a bit if you are sitting for long periods. We do both of these instinctively when we urgently need to go to the toilet. Now you know why!

Fact 4: Find your Juicy Hips

We need movement in our hip joints to move the pelvis. So if you have lymphoedema in your legs or pelvis or lipoedema, your hips might be very tight or your stance might be a little wider. This can affect your pelvic floor, possibly making the back part a little tigher which can lead to constipation and the front a little too lax which can affect your continence. You can still have a vibrant pelvic floor. You just have to exercise a little bit differently to get it to work. Shuffling on your chair or swaying like Marilyn Monroe can be really helpful in mobilising the hip joints even if your hips are a bit tight.

Fact 5: Put your best Foot Forward

Our feet are best friends with our pelvic floor. Our body is designed in such a way that every time we take a step our pelvic floor gets a signal, either to contract or to relax. When we have swollen ankles and less mobile feet – as might be the case with lymphoedema or lipoedema - this signal is not as clear as when our ankles are mobile. As above, you can still a vibrant pelvic floor without this. Try and do some ankle, toe and foot mobilising throughout the day. It pumps your lymph and is great for your pelvic floor!

Fact 6: Take a deep Breath

Deep breathing stimulates lymphatic flow and the pelvic floor: For lymphatic flow deep breathing is simply the best. Our pelvic floor loves it too! Deep breathing re-establishes the natural rhythm of contraction and relaxation in the pelvic floor. To make this more powerful, try blowing bubbles or imagine you are blowing out a candle as you breathe out with pursed lips.

Fact 7: Shhhh someone

Some sounds can really support our pelvic floor. Try hissing "sssss" or tell someone to be quiet with a "shhhh" and you are stimulating the muscles at the front of the pelvic floor, that is those muscles that stop us from leaking. If you want to stimulate those muscles in such a way that they react fast when you sneeze, pretend you are an old train that is starting to move "shh... shhh.... shhhshhh... shh.... shhhhshhhshhh..." Making sounds also encourages deep breathing so this will stimulate your lymphatic flow too!

Fact 8: Stop slouching

Posture affects the pelvic floor and possibly also your lymphatic drainage. Slouching or tension in the upper body puts pressure on our pelvic floor. The area around the collarbones is also the area where our lymph is returned back to the bloodstream.

Fact 9: DON'T Stick Your Chin Out

Sticking your chin out might show resolve or determination but that short necked posture doesn't help your pelvic floor. This posture puts a lot of strain on your pelvic floor and also affects lymphatic flow as it causes tension in your jaw, shoulders, chest and upper back. Solution: Imagine your head is a balloon and let it float freely on your neck. This will help your pelvic floor as well as your lymphatic flow. You might look a bit weird though...

Fact 10: Relax your Jaw

Jaw tension creates pelvic floor tension. Have you noticed that in photos, sexy women always have parted lips and never clench their jaw or teeth? Apparently it shows that their pelvic floor is relaxed. Mmmhhh.... Whatever... Still, relaxing your jaw allows the pelvic floor muscles to work dynamically. Tight jaw muscles, on the other hand, cause a tight pelvic floor. Tight muscles are not strong muscles, by the way – quite the opposite. So when you feel your jaw tensing up release it by sighing a big “haaaa” - or do it silently as if you are misting up a mirror. Releasing tension in your face will also help lymphatic flow in the face and neck. Plus, it will make you look younger too. Win-win!

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Categories: : lymphatic health, womens intimate health