Bladder leaks are annoying at best, but if you’re constantly having to find the closest bathroom, it could signal something more concerning.
Up to 50% of women experience pelvic floor dysfunction during menopause, which not only results in incontinence, but is also connected to your overall health and longevity.
“Your pelvic floor controls your bladder, bowel, sexual function, core stability, and more,” explains pelvic floor physical therapist Dr Hannah Meyer.
Yep, that means that your pelvic floor strength could be linked to your balance and the sensation of your orgasms during sex.
It’s not just about taking these problems as they come either, if you’re already experiencing pelvic floor dysfunction during menopause, these symptoms could worsen.
“Problems that start in perimenopause tend to get worse without intervention, and too many women are conditioned to accept leaking or painful sex as a normal part of ageing,” Dr Meyer explains.
“They’re common, but not normal, and they can be both preventable and treatable.”
Luckily for you, there’s a tool that can help prevent these symptoms from worsening or developing at all.
Pelvic floor training could help
Just like you’d train any other muscle at the gym, the pelvic floor can be strengthened through exercises.
Whether your doctor has recommended you do Kegels, or you simply watched a video about them on social media (guilty), the likelihood is you’re not doing them correctly.
“The biggest problem with Kegels is that most people do them wrong,” explains Dr Amanda Neri, who is also a pelvic floor physical therapist and co-hosts the podcast The Pelvic Freak Show with Dr Meyer.
Smile Makers Collection has created an easy to use pelvic floor trainer that gives instant feedback on whether you’re doing your pelvic floor exercises correctly.
I’ve already raved about how Pelvic Partner made me realise I’ve been doing Kegels wrong (and how weak my pelvic floor muscles are). Dr Neri explains that the device not only improves your pelvic floor strength, but teaches you how to engage your pelvic floor properly.
“When the pelvic floor muscles are engaged, Smile Makers Collection’s Pelvic Partner delivers a gentle vibration response, helping users recognise correct muscle activation,” she says.
When should you start pelvic floor training?
In case you’re wondering whether it’s time to start pelvic floor training, there are a few signs of a weakened pelvic floor to look out for.
According to Dr Neri, these include:
- Leaking when you cough, sneeze, laugh, or jump,
- Sudden urges to pee or getting up multiple times a night,
- A feeling of heaviness or bulging in the vagina,
- Gas or stool leakage, and
- Weaker orgasms or less sensation.
However, as well as a weakened pelvic floor, menopause can cause pelvic floor tension. ”This can lead to pain with sex, pelvic pain, or trouble emptying your bladder can mean the muscles are too tight, which can happen alongside weakness,” Dr Neri adds.
And whether you’re already experiencing these symptoms or not, it’s never too early to start thinking about your pelvic floor health.
“My biggest piece of advice: everyone, especially women, should be strength training and lifting weights,” explains Dr Meyer.
“Start before symptoms show up; the earlier, the better. Training your muscles regularly with compound movements is the single best way to strengthen the pelvic floor and prevent dysfunction.”
How to use the Pelvic Partner to improve pelvic floor strength
Unlike other pelvic floor trainers, the Pelvic Partner doesn’t require an app to work. All you have to do is make sure it’s fully charged before use. To make sure you get the most out of it, we asked Dr Neri for her tips.
1. Lube
“Use a water-based lube for comfort, especially with menopausal dryness,” she recommends. Coat the Pelvic Partner in lube before inserting it, as well as the entrance of your vagina for an extra boost.
2. Let it go
“Focus on the full release after every squeeze, because relaxation matters as much as strength,” she adds.
3. Start slow
“Since the Pelvic Partner has eight progressive levels, start at a lower level and work up. Consistency beats intensity.”
More tips to improve your pelvic floor strength during menopause
If you’re really focused on improving your pelvic floor strength, we asked Dr Neri and Dr Meyer for more tips to use alongside your Pelvic Partner.
Vibrators always help
“Beyond a trainer, I recommend a quality vaginal moisturiser, water-based or silicone-based lube for comfort, and a vibrator, since arousal increases blood flow to the pelvic tissues,” says Dr Neri.
See an expert
“If you have pain or symptoms that don’t improve, it might be time to see a pelvic floor physical therapist,” Neri recommends.
How you wee matters
“Avoid straining and hovering while you pee, and stop ‘just in case’ peeing,” says Meyer.
Topical oestrogen
“Talk to your doctor about vaginal oestrogen, which can make a big difference in tissue health,” says Meyer.
