Take a Seat - Improve Your Sitting Habits to Support Your Pelvic Floor

Sitting is something that most of us do every day, whether it's at work, in the car, or at home. While sitting may seem like a harmless activity, it can actually have a significant impact on your health.

Sitting has been dubbed ‘the new smoking’.

The average American sits for between 6 and 8 hours a day and there have been a number of studies linking prolonged periods of sitting to increased rates of heart disease, diabetes, cancer and anxiety. 

Sitting for long periods also has implications for our pelvic floor health. 

When our pelvic floor muscles are weak or strained, it can lead to problems like urinary or faecal incontinence (leaking wee or poo), pelvic pain, and pelvic organ prolapse.

When we’re sitting, our pelvic floor muscles are supporting the weight of the pelvic organs above them and it's difficult for them to rest in this position. That's why it’s important to adopt a posture that avoids any additional stress on the pelvic floor.

Making minor adjustments to our sitting habits can help support our pelvic floor health.

1. Sit in a chair that supports your body. It should have a back rest (you can roll up a towel if you need additional support) and your feet should rest comfortably flat on the floor (if not, use a foot rest or a pile of books). Keep about 3 fingers between the edge of the chair and the backs of your knees.
2. Keep good alignment. The hips, knees and ankles should be at no less than right angles to each other (90º or higher). Keep the knee joints at or below the hips, and the ankle joints in front of the knees. 
3. Keep the upper body straight and upright.  When you slouch or lean forward while sitting, it increases abdominal pressure which squeezes the bladder and puts extra pressure on your pelvic floor muscles. 
4. Uncross your legs. Crossing your legs tilts the pelvis which affects how your pelvic floor muscles contract.
5. Take breaks: Don’t sit for longer than 50 minutes at a time. Taking regular breaks to stand up, walk around, and stretch can relieve tension and improve blood flow which is essential for good muscle function.
6. Don’t wait to use the toilet. It’s easy to get distracted by work or wait until the end of the movie but holding in wee or poo for long periods can put unnecessary strain on the pelvic floor muscles. Make sure to go when you feel the urge, don't rush or strain while going and don't leave it more than 3 hours.

If you're experiencing pelvic floor symptoms like pain, incontinence, or prolapse, it's important to talk to your healthcare provider. A women’s health physiotherapist is well placed to assess and advise on your unique circumstances. 

Sitting may seem like a harmless activity, but it can actually have a significant impact on your pelvic floor muscles. By taking a little time to tune into your sitting posture and taking regular breaks, you can avoid any unnecessary strain and help support your pelvic floor health. 

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Lastly, if there is a woman out there you think might need to hear any of this, please share. Pelvic floor issues are incredibly common but not normal and that means there are ways to prevent, manage and treat pelvic floor issues at any age.