The Power of Your Pelvic Floor Muscles During Menopause

Written By Rachel Neate

Author: Celina

The pelvic floor muscles play an essential role in supporting the bladder, bowel, and uterus, while also helping control the release of urine. These muscles share a developmental connection with the tissues of the vagina and lower urinary tract, meaning they all originate from the same type of tissue before birth. Because of this shared origin, they are influenced by oestrogen in the body. When menopause occurs and oestrogen levels decline, the pelvic floor muscles, along with the vulvovaginal area and lower urinary tract, are impacted by this hormonal change.

Menopause, similar to puberty, is a transformative stage in life, and though it can feel overwhelming, there are positive actions you can take to counter hormonal imbalances. Common symptoms of menopause include vaginal dryness, discomfort during intercourse, frequent urges to use the bathroom, waking up at night to urinate, and reduced bladder and bowel control. Additionally, menopause can lead to pelvic floor muscle weakness, overactivity, and a range of other symptoms.

Some of the specific pelvic floor changes driven by decreased oestrogen during menopause include:

  • Increased urinary tract infections

  • Urethral, vaginal, or vulvar burning

  • Vaginal discharge

  • Vaginal or vulvar dryness

  • Vulvar itching

  • Pelvic floor muscle weakness or overactivity

  • Urinary urgency

  • Painful intercourse, which can decrease sexual desire

While these symptoms are common, they don’t have to be a permanent part of your life. Pelvic floor muscle training (PFMT) is a low-risk, cost-effective, and accessible treatment option that can significantly improve many of these symptoms.

How Pelvic Floor Muscle Training Can Help?

PFMT can have a profound impact on Genitourinary Syndrome of Menopause (GSM), which refers to the range of symptoms affecting the vulvovaginal and lower urinary tract. Here’s how engaging with your pelvic floor muscles can help:

  • Increased vulvovaginal blood flow: Regular activation of the pelvic floor muscles stimulates blood flow to the vaginal and vulvar tissues, improving lubrication and reducing dryness.

  • Enhanced muscle function: Training the pelvic floor can improve muscle tone, strength, and coordination, allowing for better control and support of the bladder, bowel, and pelvic organs.

  • Improved relaxation: PFMT can help with more efficient relaxation of the pelvic muscles, reducing overactivity and associated discomfort.

  • Increased strength and elasticity: As pelvic-perineal tissues are mobilized through exercise, they become more flexible and resilient, which can help alleviate vaginal tightness and pain during intercourse.

  • Reduced pelvic floor tone: Decreasing excessive tension in the pelvic floor helps ease symptoms like vulvar itching or burning, and can reduce pelvic organ prolapse.

  • Better urinary control: Strengthening the pelvic floor muscles can greatly improve urinary incontinence and the sensation of urgency.

Your Pelvic Floor Is Worth the Effort!

Though pelvic floor muscles may not always get the attention they deserve, they are vital for your day-to-day comfort and well-being. Committing to regular pelvic floor muscle training can make a radical difference in how you feel—especially during menopause. The benefits of these exercises, combined with a healthy lifestyle, can help you take control of your symptoms, leaving you feeling stronger, more confident, and ready to embrace the future. Woo hoo!

Reference:

Mercier, J., Morin, M., Zaki, D., Reichetzer, B., Lemieux, M., Khalifé, S., & Dumoulin, C. (2019). Pelvic floor muscle training as a treatment for genitourinary syndrome of menopause: A single-arm feasibility study. Maturitas, 125, 57–62. https://doi.org/10.1016/j.maturitas.2019.03.002

Rachel Neate
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