How Hormonal Changes In Perimenopause Can Affect Pelvic Health
Key Takeaways:
Hormonal Changes During Perimenopause: Fluctuations in estrogen levels can influence bladder control, pelvic pain, and sexual health, making pelvic wellness an essential part of overall well-being.
Overcoming Pelvic Health Concerns: Pelvic pain, bladder leakage, sexual discomfort, and core weakness during perimenopause can be managed through holistic therapies and targeted exercises that promote strength and stability.
Breathwork And Movement: Breathing techniques and pelvic floor exercises offered by The Lifted Lotus can enhance pelvic health, strength, and confidence during this transformative stage of life.
As estrogen levels fluctuate during perimenopause, these significant hormonal shifts can directly impact bladder control, pelvic health, and overall comfort — all of which can affect daily life. While these changes can be frustrating, there are plenty of solutions waiting for you. At The Lifted Lotus, our Brooklyn-based pelvic floor therapy practice combines expertise and compassion to address your concerns with a holistic approach.
With the right guidance, movement strategies, and pelvic floor support, you can find renewed strength and confidence throughout perimenopause. Read on to find out more about how you can use this time as an opportunity to learn, grow, and empower your pelvic health journey.
Pelvic Health Issues During Perimenopause
Perimenopause is a significant transition in a woman's life. The main hormones responsible for these changes are estrogen and progesterone, which play vital roles in maintaining the tone and strength of your pelvic muscles. Estrogen, in particular, helps to keep the pelvic floor tissues strong and elastic. As estrogen levels decline, you may notice increased pelvic floor laxity, potentially leading to symptoms like pelvic pain or even prolapse in some cases. Understanding common concerns during this time can help you take proactive steps toward relief and stability.
Pelvic Pain
Lower estrogen levels can weaken pelvic tissues and reduce circulation, leading to muscle tension, inflammation, and discomfort. Some individuals experience deep, aching pain or increased sensitivity in the pelvic region. Pelvic floor therapy, stretching, and targeted breathwork can help relieve muscle tightness and restore mobility.
Bladder Control Issues
Estrogen plays a crucial role in bladder function and urethral support. As levels decline, you may notice increased urgency, frequency, or occasional leakage (stress incontinence). If you're experiencing such issues, it can be reassuring to know that you're not alone — many women face similar concerns during perimenopause. It’s definitely nothing to be ashamed of, and it’s treatable! At The Lifted Lotus, our registered occupational therapists can equip you with strategies and exercises to improve bladder control and reduce symptoms.
Sexual Health Concerns
Vaginal dryness, decreased blood flow, and pelvic tension can lead to discomfort during intercourse or a loss of sensation. Addressing these concerns through muscle relaxation techniques, circulation-boosting exercises, and breathwork can help enhance comfort and confidence during physical intimacy.
Core Weakness
Shifts in hormone levels affect core stability and muscle tone, which can contribute to lower back pain, balance issues, and reduced strength. Engaging in core-activating exercises that integrate breath with pelvic floor support can improve posture, stability, and daily function.
By recognizing and addressing these common pelvic health issues, you can navigate perimenopause with greater confidence and ease.
What To Expect During Pelvic Floor Therapy For Perimenopause
At The Lifted Lotus, we take a holistic, evidence-based approach to pelvic floor therapy. Our mission is to help women going through pivotal life stages such as pregnancy, postpartum recovery, or perimenopause manage their symptoms and regain function. Here’s how our process works:
Comprehensive Evaluation For Personalized Care
Your first session at The Lifted Lotus includes a one-on-one, 75-90 minute evaluation with one of our licensed Pelvic Health Occupational Therapists. This is an important time for us to really get to know each other. Here’s what you can expect during this in-depth assessment:
Symptom Discussion: We begin with a deep dive into your personal history, concerns, past treatments, and goals. Your input is truly valued here, and we want you to feel heard as you share your own thoughts about why you might be experiencing issues.
Physical Evaluation: After our initial conversation, we will perform a standard evaluation of your breath, posture, movement, strength, flexibility, balance, and pain.
Internal Pelvic Floor Assessment (Optional): If appropriate, we may conduct an internal pelvic exam with your written and verbal consent. This can help determine the cause of pain, weakness, or incoordination of the muscles causing imbalances in your pelvic floor. A thorough explanation of the exam will be provided beforehand, and afterwards, we will discuss the findings and determine a plan of action to help you reach your goals.
If you opt for the internal exam, please note that you can stop at any time. Your comfort is our top priority, and we will only finish this evaluation with your permission. You may also bring someone with you for additional support.
Treatment Tailored To Your Needs
Our pelvic floor therapy sessions incorporate:
Hands-On Techniques: Gentle, manual therapy to release tension, improve circulation, and enhance mobility.
Functional Movement And Breathwork: Targeted exercises that respect your body’s unique capabilities. We will always modify techniques to suit your needs and make adjustments in real time to ensure you are practicing each exercise correctly.
Postural And Lifestyle Education: Guidance on body mechanics, movement strategies, and lifestyle changes for long-lasting results. We teach you simple ways that you can integrate healthier habits into your daily routine, so your care continues between sessions.
Treatment typically occurs weekly or monthly over 5-8 visits, depending on your needs. You can view a full list of conditions we treat here, as well as our Birth Preparation and Postpartum Healing services. If you're experiencing pelvic pain, incontinence, core instability, or sexual discomfort, pelvic floor therapy can offer relief. Schedule your evaluation today to begin your journey toward better pelvic health!
Safe Movement To Strengthen The Pelvic Floor
As your body transitions through perimenopause, you can use the following exercises to engage the pelvic floor muscles without unnecessary strain.
1. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. As you inhale, tilt your pelvis slightly upwards, pressing your lower back gently into the floor. Exhale as you return to the neutral position. This movement can help strengthen the lower abdominal muscles that support the pelvic floor.
2. Supported Bridges
With your back flat on the floor and feet hip-width apart, keep your shoulders and head relaxed. Inhale as you lift your hips towards the sky, engaging the glutes and hamstrings, while gently activating the pelvic floor. Hold for a few seconds, then lower on an exhale. This exercise supports pelvic stability and enhances core strength.
3. Side-Lying Leg Lifts
Lie on your side with your legs straight. Keep your core engaged and slowly lift the top leg towards the sky on an inhale. Return it gently to the starting position as you exhale. This exercise helps improve hip stability and can be customized to challenge your core and pelvic muscles further.
While these exercises are generally safe, it’s essential to pay attention to any discomfort or pain during movement. If you experience pelvic pressure or worsening pain, it may be a sign that your body needs a more customized approach. At The Lifted Lotus, our expert therapists can assess your unique needs and provide tailored exercises that safely support your pelvic health. If you have any questions or want to learn more about how pelvic floor therapy can help your condition, don’t hesitate to contact us!
Breathing Techniques For Pelvic Wellness
At The Lifted Lotus, we believe in empowering you with tools and techniques that honor your body's natural rhythms. One of the foundational practices we advocate for is the simple yet powerful art of breathing.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, encourages full oxygen exchange — benefitting the entire pelvic region. To start, find a quiet, comfortable space. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your diaphragm, rather than your chest, to expand. Feel your abdomen rise as air fills your lungs. Exhale slowly through your mouth, noticing the gentle fall of your abdomen. Practice this for a few minutes daily to reduce tightness in your pelvic region.
Box Breathing
Another technique we recommend is box breathing, which can help manage stress and bolster pelvic wellness. Picture drawing a box as you breathe: inhale for a count of four, hold your breath for four, exhale for four, and pause again for four. Repeat this cycle several times. This method not only calms the mind but also fosters a harmonious connection between your breath and pelvic floor muscles.
Whether incorporated into daily life or paired with guided pelvic floor therapy, mindful breathing can be a valuable tool for long-term pelvic wellness. By returning to the breath, you create a nurturing space within yourself where healing can flourish.
Final Thoughts
With the right support, you can overcome the challenges that arise during perimenopause with strength and confidence. At The Lifted Lotus, we provide a welcoming, affirming environment where you can explore targeted exercises to help you manage pelvic pain, core dysfunction, incontinence, and more. Our compassionate team is here to ensure you feel informed, supported, and empowered every step of the way. Take control of this transition by reaching out to us to learn how holistic pelvic floor therapy can help you prioritize your well-being.
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Frequently Asked Questions About Perimenopause Pelvic Pain
What is perimenopause?
Perimenopause is the transitional period leading up to menopause, typically starting in a woman's 40s, but it can begin earlier. It involves hormonal changes that signal the end of a woman's reproductive years and can last several years until menopause officially begins.
Why do some women experience pelvic pain in perimenopause?
Pelvic pain during perimenopause may be linked to hormonal imbalances, reduced elasticity of pelvic tissues, or other underlying medical conditions. It's essential to discuss these symptoms with a healthcare professional who can offer targeted therapies and holistic approaches to alleviate discomfort.
Can pelvic health issues during perimenopause be prevented?
While it's not always possible to prevent pelvic health issues due to the natural hormonal fluctuations of perimenopause, being proactive and seeking care early on can reduce risks. Regular check-ups and personalized pelvic floor therapy can also help manage and mitigate potential concerns.
Can lifestyle changes help manage pelvic health during perimenopause?
Absolutely! Regular exercise, proper nutrition, stress management practices, and pelvic floor exercises can positively influence pelvic health during perimenopause. Healthy habits can help maintain muscle strength and support overall well-being.
When should I see a doctor for pelvic health issues in perimenopause?
It's important to consult a doctor if you experience any new or worsening symptoms such as persistent pelvic pain, changes in bladder or bowel control, or painful intercourse. Early intervention with your medical practitioner or a licensed Pelvic Health Occupational Therapist can provide guidance and relief.
How can perimenopause affect sexual health?
The hormonal shifts during perimenopause can impact sexual health, leading to symptoms such as decreased libido, vaginal dryness, or discomfort during intercourse. These changes can be addressed through lifestyle adaptations and ongoing treatments with healthcare providers.
