The average adult in the US sits down for about 6.5 hours a day, but some people are seated for twice as long. However, sitting too long can damage the pelvic floor and lead to several other health complications. Even though it may seem well deserved after a long day of work, going from your desk to your couch isn’t always the best option. To help you better understand, we’ll explore how sitting can damage the pelvic floor.
How Can Sitting Affect the Pelvic Floor?
Although sitting down can give your feet a well-deserved break after a long day, staying seated for too long can adversely affect your health—especially regarding the pelvic floor muscles. These muscles are responsible for supporting your bladder, rectum, and uterus. When you’re sitting down, gravitational pressure is put on the pelvic floor. While this is okay occasionally, sitting for too long can strain the muscles, causing them to weaken over time. What’s more, sedentary lifestyles that include long periods of time in a seated position can contribute to several conditions, including:
- Pelvic floor damage
- Incontinence
- Diabetes
- Pelvic pain
- Back issues
- Dementia
- Weight gain
- Heart disease
- Cancer
- Vascular problems
- Depression
- And more
How Does Pelvic Floor Damage Happen?
To understand how pelvic floor damage happens, it’s important to look at the anatomy of the muscles. Pelvic floor muscles stretch from the front of the pubic bone to the tailbone and resemble a hammock shape. They help to stabilize your bladder and other organs in the pelvic region, which can help you maintain optimal control of your bladder.
Your posture is the main reason pelvic floor damage happens. When you maintain good posture, the pressure is put on your bones, and your pelvic floor muscles can actually get stronger. When you’re seated for too long with poor posture, the pressure shifts and is put on your muscles. This can cause decreased blood flow, which leads to muscle tension and discomfort. This is more prominent in individuals with poor posture, such as those with a rounded back or who slouch. Sitting for too long can compress your organs, adding additional pressure to the pelvic floor. Essentially, if you’re sitting down for too long, your core and pelvic muscles can become strained, which eventually causes damage. When damage to the pelvic floor occurs, it can lead to other issues, such as:
- Pelvic organ prolapse
- Pelvic floor dysfunction
- Damage to internal organs
- Urinary incontinence
- Fecal incontinence
- Back or spine problems
- General pain
Signs of Pelvic Floor Damage While Sitting
One of the best ways to combat any issues is to catch them before they progress. Pelvic floor muscles can be strengthened, so keep an eye out for any signs of pelvic floor damage. Some things that could indicate problems include:
- Incontinence
- Pelvic pain
- Lower back pain
- Hip pain
- Chronic pain
- Pain that runs down your legs
- Urinary urgency
- Urinary frequency
- Difficulty with bowel movements
- Abdominal spasms
- Back spasms
If you notice any signs of pelvic floor damage, don’t hesitate to reach out to your doctor as soon as possible.
Does Damage to the Pelvic Floor Cause Incontinence?
One of the most common outcomes of damaged pelvic floor muscles is incontinence. Since your risk of incontinence already increases with age, a sedentary lifestyle, and poor posture can further exacerbate the issue. The main types of incontinence from damaged pelvic floor muscles include stress incontinence, overactive bladder (OAB), and fecal incontinence.
- Stress Incontinence — this is primarily characterized by a weakened sphincter muscle and results in involuntary leakage when you laugh, cough, sneeze, or engage in physically demanding exercises.
- Overactive Bladder — OAB is characterized by an increase in urinary frequency—often more than eight times per day and/or nocturia.
- Fecal Incontinence — this occurs when you lose control of your bowels. It could result in fecal leakage or constipation.
How to Prevent Pelvic Floor Damage
Since many people have jobs that require them to sit down all day, the idea of pelvic floor damage can be a bit scary. However, you can do plenty of things to help prevent pelvic floor damage. Some of the most effective ways include the following:
Maintain Good Posture
Since poor posture is one of the biggest causes of pelvic floor damage, it’s worth it to regularly check in with yourself. Try to set a timer and assess your posture every 10 to 15 minutes. The more you do this, the more you’ll make good posture a habit. Alternatively, you could try one of the many devices or products available to help you maintain good posture while seated. Sitting on an exercise ball can also help reduce the pressure on pelvic floor muscles and improve overall core strength.
Choose an Ergonomic Chair
At the very least, make sure your set-up is ergonomically correct. An ergonomic chair helps improve your posture while sitting down and provides plenty of lumbar support. If you’re in an office, talk to your boss about your options.
Stretch Regularly
Stretching is good for all of your muscles and can help keep your spine in good condition to maintain optimal posture while sitting down. Try to schedule some time to stretch every single day. This can include small stretches in your office, or maybe you want to take things even further and do a few yoga classes. Stretching is important for organ function, muscle elasticity, and joint mobility, so it’s not something you should skip.
Avoid Crossing Your Legs
Crossing your legs can increase the amount of pressure that’s placed on the pelvic floor. Although it might seem comfortable or “proper,” try to avoid doing this while you’re at work. Instead, keep your feet flat on the ground for proper spinal support.
Take Plenty of Breaks
Another important preventative measure is to avoid sitting down for too long at once. According to experts, you should take a break from sitting at least once every 30 minutes—for a minimum of five minutes. It’s also recommended to avoid sitting for more than two hours at a time, regardless of what you’re doing. If you’re working, get up and go to the bathroom, fill up your water bottle, or take a short walk around the office. If you’re flying, get up and walk around the cabin. Pull over and have a nice stretch outside or take a small walk if you're driving. The longer you go without giving yourself a break, the more strain that’s put on your muscles.
Try a Standing Desk
Try a standing desk if you’re stuck in an office all day and find it hard to get away or take breaks. You can make your own using some creative supplies or buy a desk that can be transformed from seated to standing. This will help you reduce the pressure on your pelvic floor and have several other health benefits.
Stay Active and Exercise Regularly
While you might not be able to control how much you sit during working hours, an active lifestyle outside of the office can have a ton of benefits. Rather than going straight from your desk to the couch after work, head to the gym. Exercise can help improve your heart health and reduce the risk of complications that can be impacted by prolonged sitting. If you don’t want to go to the gym, take a walk around your neighborhood, do some in-home workouts, or sign up for a community class. Just try to avoid activities that put more pressure on your pelvic floor, such as cycling or spin class.
Do Pelvic Floor Exercises
Finally, make sure that you’re taking the time to do plenty of pelvic floor exercises throughout the day. Things like Kegels can help keep your pelvic floor muscles strong and counteract prolonged periods of sitting. These exercises also improve continence and reduce the risk of several other urologic conditions.
Sitting down too long can lead to damage to the pelvic floor, but maintaining good posture and taking periodic breaks can help. If you do experience incontinence, regardless of whether it’s from pelvic floor damage or another underlying condition, Byram Healthcare can help. We offer a wide selection of high-quality urologic supplies that can be discreetly delivered to your door. Our product guide includes various incontinence products to help offer support throughout the day. Browse our urology products today or contact one of our representatives for more information.
