Boosting Men’s Pelvic Health Naturally: Your Guide to Strengthening the Pelvic Floor

Men’s Pelvic Health: Why Pelvic Health Is Not Just for Women

If you hear the words pelvic floor, don’t be embarrassed or change the subject. It’s something we all need to be aware of, even if you’re a man. As we all age, and gravity takes its toll, the chance of incontinence issues grows. It’s not what we want to hear, but it’s true.

Even nuns have issues. The Nun Study: a study of 149 nulliparous (no children), postmenopausal nuns found that 50 per cent had still experienced urinary incontinence.

But I don’t even know what the pelvic floor is let alone think about strengthening it, I hear you cry.

Understanding the Male Pelvic Floor: What Muscles Make Up Men’s Pelvic Floor?

The pelvic floor is a complex network of muscles that support various critical functions in your body. For men, a strong pelvic floor not only aids in urinary and bowel control but also plays a significant role in sexual health.

Despite its importance, the topic of pelvic health often goes under-discussed, particularly among men. As a physiotherapist with decades of experience, I’ve witnessed the crucial role played by a healthy pelvic floor, and how strength can be naturally improved.

As can be seen from the above diagram, the muscular anatomy is almost identical between men and women. So it makes sense that men can suffer the same issues as women when it comes to pelvic health.

Recognising the Signs of a Weak Pelvic Floor in Men

In my own practice, I’ve often encountered male patients unsure about whether their pelvic floor is weak. So understanding how you can identify some of the common signs of a weak pelvic floor is vital in helping you tackle the problem early.

A weak pelvic floor often manifests itself through several symptoms that can greatly affect daily life.

Here are some key indicators that you might be dealing with pelvic floor weakness:

1. Urinary Incontinence or Frequency
   If you’re experiencing frequent urges to urinate, or if you’re dealing with unexpected leakage, especially during activities that put pressure on your bladder like coughing, laughing, or lifting, it could be a sign of a weak pelvic floor.
2. Bowel Issues
   Similar to urinary symptoms, if you find it difficult to control your bowel movements or experience constipation regularly, it might point towards a weak pelvic floor.
3. Erectile Dysfunction
   Difficulty in maintaining an erection can sometimes be attributed to weak pelvic floor muscles.
4. Lower Back Pain
   Persistent lower back pain without a clear cause could also be a symptom of a weak pelvic floor.
5. A Feeling of Heaviness in the Pelvic Area
   This might feel like a bulge or as though something is ‘falling down’ in the region of your pelvis.

These are the most common signs that I encounter that may indicate you might have a weak pelvic floor.

However, as each person’s situation is unique, I’d highly recommend consulting with a specialist pelvic healthcare professional (like me) if you’re experiencing these symptoms. In my many years of practice, I’ve seen countless men improve their pelvic health through targeted physiotherapy interventions.

Remember, the earlier you start addressing the issue, the better your chances of improving your pelvic floor strength and overall health.

What Are the Causes of Weak Pelvic Floor in Men?

There are several factors that can cause a weakening of the pelvic floor in men.

The 6 most common factors that can contribute to this weakening that I see in clinic are:

1. Prostate Surgery
   Procedures such as prostatectomy can sometimes lead to pelvic floor dysfunction due to stress placed on these muscles during surgery.
2. Enlarged Prostate
   As men age, the prostate naturally grows putting added pressure on the bladder.
3. Chronic Constipation
   Regular straining can overwork and weaken the pelvic floor muscles.
4. Aging
   As with other muscle groups, the pelvic floor can weaken over time, which can lead to dysfunction.
5. Heavy Lifting
   Regular lifting of heavy objects can place excessive strain on the pelvic floor, leading to potential dysfunction.
6. Obesity
   Carrying excessive weight can put consistent pressure on the pelvic floor muscles, which can eventually lead to dysfunction.

So, if you notice a change in bladder habits and frequency, then seek medical advice. As a general rule, if you can’t hold your bladder for up to four hours, then you could benefit from an assessment. Pelvic floor work in this case can help to reduce your trips to the loo. Seeing a specialist pelvic health physio like myself can set you on the path to a better quality of life.

How Do I Improve My Pelvic Health Naturally as a Man?

Want to improve your pelvic health naturally, gents? I’ve seen firsthand the positive impacts of combining pelvic floor exercises with certain diet and lifestyle adjustments. Let’s delve into five easy-to-implement diet changes and lifestyle modifications that can boost your pelvic health, before we explore how a physio can help and the best exercises to strengthen your pelvic floor.

5 Simple to Implement Diet Changes

In addition to exercises, dietary changes can have a profound impact on your pelvic health.

Here are my top 5 diet changes to improve Men’s pelvic health:

1. Stay Hydrated
   Adequate water intake ensures that your urinary system functions optimally, thereby reducing the strain on your pelvic floor muscles. Aim for around 8 glasses of water a day, although this may vary based on individual needs.
2. Increase Fibre Intake
   A diet rich in fibre can prevent constipation, a significant stressor on pelvic muscles. Incorporate foods like fruits, vegetables, whole grains, and legumes into your daily meals.
3. Limit Caffeine and Alcohol
   Both can stimulate the bladder and increase the frequency of urination, which can exacerbate pelvic floor issues. Try substituting these with herbal teas or water.
4. Maintain a Healthy Weight
   Excess weight can put additional strain on your pelvic floor muscles. Adopting a balanced diet can help maintain a healthy weight and reduce this strain.
5. Regular, Balanced Meals
   Avoid large meals, opting for smaller, more frequent ones. This can prevent excessive filling of the stomach and intestines, thereby reducing pressure on the pelvic floor.

5 Simple Steps To Implement Lifestyle Changes

Certain lifestyle changes can further enhance your pelvic health.

Here are my 5 go to lifestyle changes for better pelvic health:

1. Regular Exercise
   Incorporate pelvic floor exercises into your regular routine, like Kegel exercises, bridges, and wall squats (See below for instructions). These specifically target and strengthen the pelvic floor muscles.
2. Mindful Movement
   Learn to engage your pelvic floor muscles during activities that increase abdominal pressure, such as lifting, coughing, or sneezing. This conscious engagement can help strengthen these muscles over time.
3. Proper Lifting Techniques
   When lifting heavy objects, ensure you’re using your legs and core rather than straining your pelvic area. This can protect your pelvic muscles from excessive strain.
4. Stress Management
   Chronic stress can lead to habitual tightening of pelvic floor muscles. Techniques like deep breathing, yoga, or mindfulness can help manage stress levels.
5. Regular Check-ups
   Regular medical check-ups can help identify any underlying conditions that may affect pelvic health, ensuring you get appropriate treatment sooner rather than later.

How Can a Physiotherapist Help Improve My Pelvic Health?

Aside from lifestyle and basic dietary recommendations for improving pelvic health, physiotherapists can also teach you exercises that can significantly enhance the strength of your pelvic floor. For more complex dietary advice, it would be best to consult with a nutritional specialist.

If you struggle with the exercises we also have a few options to help with that too!

Here are the treatments I have found to be most effective through my practice:

1. Pelvic Floor Muscle Training
   This involves teaching men how to identify, isolate and exercise their pelvic floor muscles. Examples include Kegel exercises or ‘quick flicks’.
2. Biofeedback Therapy
   This technique involves using monitoring devices that provide visual or auditory feedback to help men understand how their pelvic muscles work and how to control them.
3. Functional Re-training
   This includes training men to contract their pelvic floor muscles during activities that put these muscles under stress, such as lifting, sneezing, or during bowel movements.
4. Electrical Stimulation
   In cases where men are unable to voluntarily control their pelvic muscles, electrical stimulation can be used to ‘kick-start’ the muscles and restore some level of function.

What Are the Best Exercises to Help My Weak Pelvic Floor?

Through my decades of experience as a physiotherapist, I’ve come across various methods to strengthen the pelvic floor, but a few exercises stand out due to their efficacy.

Here are my 3 favourite physiotherapy exercises specifically designed for men’s pelvic floor health:

1. Kegel Exercises
   Named after Dr. Arnold Kegel, these exercises are the cornerstone of pelvic floor health.
   • Step 1:
     Identify the muscles. The easiest way to locate your pelvic floor muscles is to stop urination midstream or tighten the muscles that prevent you from passing gas. These manoeuvres use your pelvic floor muscles.
   • Step 2:
     Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for three seconds, then relax for three seconds.
   • Step 3:
     Repeat this exercise 10 times per session. Aim for at least three sessions a day.
2. Bridges
   This exercise helps strengthen the entire pelvic region and glutes. (See the video below)
   • Step 1:
     Lie down on your back with your hands by your sides, knees bent, and feet flat on the floor under your knees. Keep your feet hip-width apart.
   • Step 2:
     Press your feet into the floor, inhale, and lift your hips off the ground. Keep your spine in neutral alignment, not arching your back, but lifting from the hips.
   • Step 3:
     Breathe out as you slowly lower your body back to the original position. Repeat this for about 10 repetitions.
3. Wall Squats
   Squats can activate your glutes and pelvic floor muscles effectively.
   • Step 1:
     Stand with your back against a wall, your feet hip-width apart, and about 2 foot away from the wall.
   • Step 2:
     Keeping your back touching the wall, slowly lower your body into a squat position, as if you’re sitting down on an imaginary chair. Make sure your knees stay above your ankles and do not jut out past your toes.
   • Step 3:
     Tighten your pelvic floor muscles as you hold the squat for about 10 seconds, then slowly stand back up. Repeat this 10 times.

Remember, when doing these exercises, the tightening motion should be upwards and inwards, as if you’re trying to suck the muscles up into your body. It’s also crucial to keep the rest of your body relaxed, focusing only on your pelvic floor muscles.

It is crucial to seek advice from a specialist physiotherapist or healthcare professional prior to embarking on a new exercise routine, particularly if you have pre-existing health issues or concerns.

How Often Do I Need to Do My Pelvic Floor Exercises?

It’s a question I get asked on a daily basis. People want to see results and in order to get results we have to put enough effort in. So how much is enough?

In truth the more, the better. Our bodies learn through repetition, so repeating the exercises frequently every day is likely to yield the most benefit.

My pro-tip is to use ‘habit stacking’, a tactic I came across from James Clear. Choose something that you already do frequently through your average day. Use that activity to prompt you to do your pelvic floor exercises.

The best thing about these exercises is that you can do them anywhere. You can easily perform these tasks without anyone noticing, whether it be during a tedious meeting, while riding the bus or while waiting at a red light. You could also do them before bedtime, or even while your computer boots up in the morning. You don’t need any equipment, just a little bit of self-discipline to keep it up.

Once you’re in the habit, keep it up! Remember to keep activating your pelvic floor during your daily tasks or when playing sport. A strong foundation will pay off in your performance and, as a bonus, give you flatter, more toned abs.

Bringing It All Together: A Comprehensive Approach to Men’s Pelvic Health

Improving men’s pelvic health naturally is a multi-pronged approach. It involves a combination of physiotherapy exercises, diet changes, and lifestyle modifications, tailored to your unique needs.

As a pelvic specialist physiotherapist, I’ve seen countless men improve their pelvic health through these natural interventions. Remember, the earlier you start addressing the issue, the better your chances of improving your pelvic floor strength and overall health.

Take Charge of Your Pelvic Health Today

So, if you’re facing pelvic floor issues, remember that you’re not alone. Millions of men worldwide deal with these challenges and there are numerous resources available to help. The path to better pelvic health begins with understanding, followed by proactive measures like exercises, diet changes and lifestyle modifications.

Consult with a specialist physiotherapist (like me) or healthcare professional and start your journey towards improved pelvic health today.

This article was written by Diane Daly who unfortunately no longer works for us. We are, as a result, currently unable to provide this service. However, we are actively searching for a new Women’s and Men’s Health Physiotherapist and will update our services once we find a suitable replacement.