Do Pelvic Floor Exercises Actually Work, and How Long Do They Take to Show Results?

Question

I’ve been reading a lot about pelvic floor exercises, and I’m curious to know whether they really help with issues like bladder control, postpartum recovery, and even lower back pain. I’ve heard of Kegel exercises, but I don’t fully understand how to do them correctly or how long they take to show results.

From what I understand, the pelvic floor muscles support the bladder, uterus, and intestines, and when they become weak, it can lead to problems like incontinence or prolapse. But how do you know if your pelvic floor is weak? Are there specific symptoms to watch for, like frequent urination, discomfort, or pain during exercise?

I also came across Ayurveda’s approach to pelvic health, which focuses on balancing Vata energy and strengthening the muscles naturally. Are there Ayurvedic treatments, yoga poses, or herbal remedies that support pelvic floor strength? I read that Ashwagandha and Shatavari might help—do these actually work?

Another thing I’m wondering is whether men can benefit from pelvic floor exercises as well. Are there different techniques for men and women, or do the same exercises work for both?

For those who have tried pelvic floor exercises, did they actually help? How long did it take before you noticed a difference? I’d love to hear about real experiences and any tips for getting the best results.

Dr. Ravi Chandra Rushi · Accepted Answer

Pelvic floor exercises, like Kegels, can indeed be very effective for improving bladder control, postpartum recovery, and even reducing lower back pain. The pelvic floor muscles support critical organs like the bladder, uterus, and intestines, and strengthening them can prevent issues like incontinence, prolapse, and pain. Kegel exercises involve contracting and releasing the pelvic floor muscles, much like you would when trying to stop urinating midstream. The key is to isolate the right muscles—squeeze the muscles that you would use to stop urine flow, hold for a few seconds, and then release. It can take several weeks or even months to notice significant improvements, depending on the consistency and intensity of the exercises.

Signs of a weak pelvic floor can include frequent urination, leaking urine when sneezing or laughing, pelvic pressure, or discomfort during sex. If you’re unsure if your pelvic floor is weak, a pelvic floor physical therapist can help assess and guide you through the exercises. For some, discomfort during exercise or pain during movements could indicate a problem, so it’s best to consult a healthcare provider if you're experiencing pain.

From an Ayurvedic perspective, pelvic health is often linked to balancing Vata, especially when there is weakness, discomfort, or irregularity. Herbs like Ashwagandha and Shatavari are used to support overall reproductive health and hormone balance, which can indirectly support pelvic floor health. In addition to these herbs, yoga poses that strengthen the pelvic floor, like the “Bridge” pose or “Malasana” (squat), can complement pelvic floor exercises.

Men can definitely benefit from pelvic floor exercises as well, and the same techniques apply, though the focus may shift slightly based on the individual’s needs. For men, pelvic floor exercises can help with issues like erectile dysfunction, premature ejaculation, and prostate health.

For those who’ve tried pelvic floor exercises, many report positive changes after a few weeks to a couple of months of consistent practice. Some people also find that incorporating yoga, mindfulness, or stress-reducing practices can enhance results. Keeping up with regular practice and gradually increasing the difficulty will help you build strength over time.

Dr. Sara Garg · Answer

Pelvic floor exercises like Kegels are indeed quite effective for strengthening those muscles that support the bladder, uterus, and intestines. You're spot-on that weak pelvic floor muscles can lead to issues like incontinence, prolapse, and some lower back pain. Common signs of a weak pelvic floor include frequent urination, leakage during activities like sneezing or laughing, and even discomfort during exercise. So, you're not imagining things if you're experiencing any of these symptoms.

Now, let's talk "how to." When it comes to Kegels, the tricky part is actually locating the right muscles! It's like trying to stop the flow of urine when peeing—they're the right ones. Contract these muscles for a few seconds, release, and repeat. The key is making it part of your routine—maybe three sets of 10 reps, a few times a day.

In Ayurveda, a balanced Vata is critical for pelvic health. Too much Vata can cause dryness and weakness, leading to issues below the belt. Ashwagandha and Shatavari are wonderful herbs that can support strength and rejuvenation. They work by improving Kapha, which builds tissues and boosts energy reserves. You can try consuming these in powdered form, mixing them into warm milk or water.

Yoga also offers support—poses like Malasana, Setu Bandhasana (bridge pose), and Baddha Konasana (butterfly pose) bolster pelvic strength. Regular practice can aid in balancing the energies and facilitate better muscle control.

Pelvic floor exercises aren’t just for women, men benefit as well! Men often use these exercises to control urinary incontinence or improve sexual health. Techniques are pretty similar, just focusing on the right muscle set to activate.

It's important to remember everyone's experience may differ. Results aren’t instant but with consistent practice, many notice improvements in a few weeks to a few months. Stick with it! And finally, always listen to your body and don’t push too hard—if it feels uncomfortable or painful, it’s worth checking with a healthcare provider, possibly even incorporating a physio who specializes in pelvic health.

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