Life Kit Podcast Summary: "Your Pelvic Floor is Essential. Here's How to Take Better Care of It"
Podcast Information:
- Title: Life Kit
- Host: Marielle Segarra
- Author: NPR
- Episode: Your Pelvic Floor is Essential. Here's How to Take Better Care of It
- Release Date: June 16, 2025
Overview: In this insightful episode of NPR’s Life Kit, host Marielle Segarra delves into the often-overlooked subject of pelvic floor health with Sarah Reardon, a pelvic floor physical therapist and author of A Woman's Guide to Pelvic Floor Health at Every Age and Stage. The discussion highlights the importance of the pelvic floor, common dysfunctions, their symptoms, and practical steps to maintain and improve pelvic health.
Understanding the Pelvic Floor
Pelvic Floor Definition and Functions (00:18 - 01:02) Marielle introduces the concept by connecting various symptoms—painful sex, urinary leakage, constipation, and tailbone pain—to pelvic floor dysfunction. She poses the question, "What is the pelvic floor?" to which Sarah Reardon responds:
"Everyone has a pelvic floor, and we often don't connect with it. We're never taught about it. We don't get pelvic floor education growing up, and many of us don't know that these muscles exist and therefore, if a problem arises, how to evaluate for it and then how to get treatment for it."
— Sarah Reardon [01:02]
Sarah emphasizes that the pelvic floor is a "basket of muscles that sits at the bottom of the pelvis," supporting internal organs, aiding in functions like urination, defecation, breathing, and sexual activity. For those with vaginas, it plays a crucial role in childbirth.
The Importance of Normalizing Pelvic Floor Conversations
Challenges in Medical Diagnosis (02:05 - 02:25) Marielle discusses how many women visit doctors with pelvic floor issues but often leave without clear answers. Common temporary solutions like using lubricants or panty liners are considered insufficient.
"For so long, we've kind of normalized pelvic floor problems for women. But what I really want to do is normalize pelvic floor conversations, because we don't even talk about these issues."
— Sarah Reardon [02:25]
Sarah advocates for open discussions to find effective treatments rather than dismissing these issues as normal aspects of womanhood or aging.
Recognizing Pelvic Floor Dysfunction
Symptoms of Pelvic Floor Tension (09:14 - 11:01)
Signs of Overactive Pelvic Floor Muscles Sarah outlines symptoms indicating pelvic floor tightness or overactivity:
- Difficulty starting urination
- Sensation of incomplete bladder emptying
- Frequent need to urinate shortly after
- Constipation and related issues like hemorrhoids and fissures
- Painful intercourse or difficulty with tampon insertion
- Pain in surrounding areas such as the hips, tailbone, and lower back
"Painful sex, ... can severely impact your quality of life. These issues are very treatable."
— Sarah Reardon [11:01]
Symptoms of Pelvic Floor Weakness (12:32 - 15:15)
Indicators of Weak Pelvic Floor Muscles Signs of weakness include:
- Urinary and stool leakage during activities like coughing or jumping
- Pelvic organ prolapse, which may feel like a heaviness or bulge in the vagina
- Conditions like vulvodynia (pain in the vulva) and vaginismus (involuntary tightening of vaginal muscles)
- Decreased sexual sensation and weaker orgasms
"Pelvic floor healthcare is much more nuanced than just doing Kegels."
— Sarah Reardon [14:27]
Preventing and Addressing Pelvic Floor Issues
Strategies for Pelvic Floor Weakness (15:15 - 16:42)
Strengthening the Pelvic Floor Sarah advises on preventing and addressing weakness through:
- Avoiding straining during urination and bowel movements
- Using a stool to adopt a squatting position for better bowel movements
- Performing Kegel exercises with varied contractions (quick, long holds)
- Incorporating pelvic floor exercises into daily activities like lunges and squats
"Kegel, before you cough, squeeze before you sneeze."
— Sarah Reardon [15:51]
Strategies for Pelvic Floor Tension (16:42 - 19:56)
Relaxing an Overactive Pelvic Floor To alleviate tension, Sarah recommends:
- Improving posture and varying movements to reduce prolonged sitting
- Practicing deep diaphragmatic breathing to relax pelvic muscles
- Engaging in yoga poses such as child’s pose or happy baby pose
- Using therapeutic devices like vaginal dilators or therapy wands for internal massage
"Taking big deep diaphragmatic breaths... can really help relax your pelvic floor muscles."
— Sarah Reardon [08:05]
The Mental and Emotional Connection
Impact of Stress on Pelvic Floor Health (18:18 - 19:56) Sarah highlights the mental and emotional aspects of pelvic floor dysfunction, explaining how stress can lead to chronic muscle tension.
"We were detecting women... over activating or contracting their pelvic floors just watching something violent on TV."
— Sarah Reardon [18:44]
She underscores the importance of addressing both psychological and physical components through therapy, meditation, and awareness.
Seeking Help and Professional Care
First Steps for Those Experiencing Symptoms (19:56 - 21:16) Marielle and Sarah discuss the avenues for seeking help, emphasizing that pelvic floor physical therapy is accessible without a physician’s referral in all U.S. states, though insurance requirements may vary.
"Consider a consult with a pelvic floor physical therapist. ... Make sure you see a medical doctor, like a gynecologist, a urologist, or a gastroenterologist as well."
— Marielle Segarra [20:51]
Sarah encourages individuals to seek professional evaluation to receive tailored treatments beyond basic exercises.
Education and Reducing Shame
The Need for Ongoing Education (21:16 - 23:32) Addressing societal shame around pelvic health, Sarah emphasizes early and continuous education:
"If we can be proactive in the education, we can be proactive in the care and also realize it's not just a vagina, it's a whole group of muscles that are really important for day to day function."
— Sarah Reardon [22:41]
She advocates for normalizing conversations about pelvic health from a young age to empower individuals to seek help without embarrassment.
Key Takeaways
- Understanding the Pelvic Floor: It supports internal organs, aids in breathing, and is integral to various bodily functions. Life changes like pregnancy and menopause impact its health.
- Pelvic Floor Functions: It assists in urination, bowel movements, sexual activity, and supports the spine.
- Symptoms of Tension/Overactivity: Difficulty urinating, constipation, painful intercourse, and pain in surrounding areas.
- Symptoms of Weakness: Urinary and stool leakage, pelvic organ prolapse, decreased sexual sensation, and weaker orgasms.
- Preventative Measures: Avoid straining, perform Kegel exercises correctly, maintain good posture, and incorporate relaxation techniques.
- Seeking Professional Help: Consult a pelvic floor physical therapist and see a medical doctor for comprehensive care.
- Education and Reducing Shame: Foster open conversations and educate from a young age to destigmatize pelvic health issues.
Conclusion
This episode of Life Kit shines a critical light on pelvic floor health, urging listeners to recognize its importance and seek appropriate care. By understanding the signs of dysfunction and adopting proactive strategies, individuals can significantly improve their quality of life. Sarah Reardon’s expertise provides a roadmap for managing and overcoming pelvic floor issues, emphasizing that help is accessible and effective.