pelvic floor muscles

Question

After my second pregnancy, I started noticing a weird heaviness in my lower abdomen, especially when standing for long hours. At first, I thought it was just normal post-pregnancy weakness, but then I realized I also had occasional urine leaks when coughing or sneezing. I didn’t really talk about it to anyone because I thought it might go away on its own, but it hasn’t. Recently, I even felt some discomfort in my lower back, and I started wondering if my pelvic floor muscles are weak.

I went to a gynecologist, and she confirmed that my pelvic floor muscles are not as strong as they should be. She suggested Kegel exercises and said that if things don’t improve, there are medical treatments available. But I don’t want to depend on medical procedures if I can fix this naturally. That’s why I started looking into Ayurveda.

Does Ayurveda have specific treatments for strengthening pelvic floor muscles? Are there herbal remedies or external therapies that can help tone and tighten the muscles naturally? I read that oil massages and certain herbal formulations in Ayurveda help with muscle strengthening, but do they actually work for pelvic floor muscles?

Also, I feel like my digestion has been sluggish ever since childbirth. I get constipated often, and I read that straining during bowel movements can further weaken pelvic floor muscles. Could Ayurveda help with both digestion and muscle recovery at the same time? And are there any specific yoga asanas that can help with pelvic floor muscles strengthening?

If anyone here has improved their pelvic floor muscles with Ayurveda, how long did it take to see results? Did you notice an actual difference, or was it just a temporary improvement? I really want to avoid medical interventions, so I hope Ayurveda has a long-term solution.

Dr. Harsha Joy · Accepted Answer

Weak pelvic floor muscles after childbirth are common and can be effectively managed with Ayurveda. Ayurveda recommends strengthening the muscles naturally through a combination of internal and external therapies. Herbal formulations like Ashwagandha and Shatavari help nourish and tone muscles, while Dashmoolarishta supports postpartum recovery. Abhyanga (oil massage) with warm sesame or Bala oil can improve circulation and muscle strength. To address both digestion and muscle recovery, Ayurveda suggests eating fiber-rich, warm, and easily digestible foods while avoiding excessive straining. Triphala churna can help regulate bowel movements without causing stress on the pelvic floor. Yoga plays a vital role, and asanas like Malasana, Viparita Karani, and Mula Bandha (pelvic floor contractions) can effectively strengthen the muscles over time. Consistency is key, and improvements are usually noticeable within a few months with regular practice. Natural healing takes patience, but Ayurveda offers a holistic approach that supports long-term recovery without invasive treatments.

Dr. Ayush Varma · Answer

Thank you for sharing your concerns, and it’s commendable that you’re seeking a natural approach through Ayurveda. Your symptoms, including lower abdominal heaviness, urine leaks, and sluggish digestion, clearly indicate a potential imbalance in your body, particularly in the pelvic area and digestive system. Let’s address each aspect systematically using tailored Ayurvedic principles.

Strengthening Pelvic Floor Muscles:

1. Kegel Exercises: While your gynecologist recommended these, continue practicing Kegel exercises consistently. Aim for 3 sets of 15 repetitions daily.

2. Herbal Remedies:
   - Ashwagandha (Withania somnifera): This adaptogenic herb can help strengthen the muscles and improve overall vitality. Take 1 teaspoon of ashwagandha powder mixed in warm milk daily.
   - Shatavari (Asparagus racemosus): Known for its benefits in women's health, shatavari can support pelvic health. Consume 500 mg, twice a day with water.

3. External Therapies:
   - Basti (Enema therapy): While traditionally used for chronic conditions, it can help manage pelvic stability. Consult with an Ayurvedic practitioner for personalized treatment.
   - Oil Massage: Use warm sesame oil for self-massage around the lower abdomen and pelvic area. Doing this gently can stimulate blood flow. Perform this daily in the evening.

Enhancing Digestion:

1. Digestive Herbs:
   - Triphala: Take ½ teaspoon of triphala powder with warm water at bedtime to relieve constipation.
   - Ginger Tea: Prepare tea with fresh ginger, turmeric, and a pinch of black pepper to boost digestion. Have this post-meal.

2. Dietary Adjustments:
   - Incorporate fiber-rich foods like cooked spinach, lentils, and whole grains to promote regular bowel movements.
   - Stay hydrated by drinking warm water throughout the day.

Yoga Practices for Pelvic Floor Strengthening:

1. Mula Bandha (Root Lock): Engage this technique during your yoga practice. It involves contracting the pelvic floor muscles and holding the contraction during breath retention.

2. Asanas:
   - Bridge Pose (Setu Bandhasana): Strengthens pelvic muscles. Hold for 30 seconds, repeating 5 times.
   - Cat-Cow Stretch (Marjaryasana-Bitilasana): Helps improve pelvic mobility and relieves back discomfort.

Timeline for Results:
If you diligently follow this regimen, you may begin to notice improvements within 4–6 weeks. The consistency in exercises, dietary changes, and herbal intake will be key to your healing journey. Patients often experience gradual strengthening and enhanced pelvic support rather than a quick fix.

Your proactive approach to this issue is essential, and Ayurveda can indeed offer long-term solutions without relying solely on medical interventions. As always, consider consulting a qualified Ayurvedic practitioner for personalized guidance in your journey.

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