The Bottom Line: the Pelvic Floor

I’m obsessed with the pelvic floor. To clarify for obvious reasons, I’m obsessed with studying the pelvic floor. This is my interpretation of the material, thus far, as I'm no expert. Just an enthusiast.

The pelvic floor (aka pelvic diaphragm) is critical to all aspects of healthy living. But it's probably the most neglected, underappreciated part of the body…until something goes wrong. Such problems may include incontinence of bladder and bowel, protrusions that shouldn't be protruding, and pain during sex.

When something goes wrong in other body parts, we forget that a dysfunctional, uncoordinated, weak, or constricted pelvic floor may be involved in the problem. Back pain can be caused by a weak pelvic floor. We know to engage our abs when heavy lifting, but we forget the importance of using the pelvic floor, too.

The body contains a woven tapestry of muscles, and the pelvic floor is the foundation for all. It’s even the foundation for the parts below it like the feet, ankles, knees, and thighs, since their muscles are woven into the hips and pelvis. As an example, relaxing the shoulder relaxes the pelvic floor. Increasing flexibility and strength in the pelvic floor increases flexibility and strength in the rest of the body. It’s all tangled together magnificently.

The diaphragm in the lower chest is one large muscle that has many functions, most especially supporting breath. It separates the heart and lungs from the organs below. Surprisingly, that diaphragm also helps with peeing and pooping, as it exerts pressure on the lower organs.

The pelvic diaphragm consists of multiple muscles. It supports all the viscera (guts, etc.)--a heavy load, to be sure! It supports healthy and functional peeing, pooping, and passing gas. It supports sexual health, and is obviously critical in the birthing process. On top of all that, the pelvic floor supports almost every movement of the body. Surprisingly, it also helps supports breathing--just try engaging it to boost an exhale.

It helps to imagine the shape of pelvic floor muscles to understand its function. Some muscles connect in the front at the pubic bones. Some connect at the sitting bones on the side. We can feel those bones in the butt, and they have a great technical name: the tuberosities. Other muscles attach at the tailbone (coccyx) in the back. I think of it as diamond-shaped, but its differently shaped for men and women due to hip structure.

These muscles exert and relax according to the movement. One part of the pelvic floor may be exerting while other parts are relaxing. Imagine the possibilities in different activities, such as standing, walking, lunging, balancing, lifting heavy things, and so on. Doing cat/cow on the hands and knees is a great way to explore how the diaphragm moves with the bones.

While we practice relaxing and strengthening the pelvic floor, it helps to remember that the coccyx is the “power driver” of the whole shebang (in addition to the larger muscles of the abdomen). Surprisingly enough, the coccyx hinges at the joint with the sacrum (the upside-down triangle at the very base of the spine). A healthy tailbone has mobility to hinge up and down, controlling the muscles attached to it and thereby controlling the pelvic floor. Its movement is subtle and limited but crucial for functionality. The flexibility of the coccyx may become impaired by injury or aging, and that limits the action of the pelvic floor. Pelvic floor training helps.

When we seek to heal or improve anything, from the pelvic floor to a life experience, awareness is the most powerful tool. Envisioning the pelvic floor, its shape, its function, and its very existence connects us to it. The wisdom of the body is promoted through awareness. The body started life with a perfectly functional pelvic floor. Muscle memory lies deep, ready to assist! With awareness, resources for healing and training will be available.

According to ancient eastern practices, the chakras are energy “wheels” located in different parts of the esoteric/energetic body. The root chakra (muladhara) is located between the perineum and the coccyx. Its symbol is a four-petaled lotus flower, which reflects where the pelvic floor muscles connect: the pubic bones, the sitting bones, and the coccyx. A healthy muladhara is said to bring a sense of being grounded, safe, secure, and balanced. Those are the gifts of a healthy pelvic floor!

"Maybe you are searching in the branches for what only appears in the roots." Rumi

"Deep in their roots, all flowers keep the light." Theodore Roethke

"All things must come to the soul from its roots, from where it was planted." Saint Teresa of Avila

"The fairest thing in nature, a flower, still has its roots in earth and manure." DH Lawrence