Bay Area Commuters: The Body’s Toll in Relation to Pelvic Floor Dysfunction
Commuting is just part of life here in the busy Bay Area for many individuals. Fifteen miles may take an hour plus in stop-and-go traffic. I’m sure that you have thought about or experienced the wear and tear on your car, but have you thought about the impact those miles have on your body? Our bodies are bearing the commute and internally holding onto it but not everyone is taking their bodies in for a tune-up or service to ensure optimal functioning and longevity. I ask you to think about this: You are on your way home from a long day at the office, maybe it was great, or maybe there was some frustration that resulted in you leaving work stressed. Now, you are in a sea of stop-and-go vehicles, you're tired, your mind and body are fatigued and you are longing for the moment of slipping into something comfortable and just relaxing when you arrive home. Add to that stress because someone cut you off (no one knows how to merge or use their blinker), and you tense up. Maybe you scream or throw up a finger. Now you're in an even heightened state. That tension is likely being held in and staying at your jaw, shoulders, and butt cheeks, but also somewhere in those 14 muscles that make up the pelvic floor, the central area of your body.
This blog post is not intended to dive into the abundance of research on the negative physical and mental effects that commuting has on the body. It is intended to evoke awareness of the interconnectedness of our body systems and how it can impact the pelvic floor.
Alright story time,
There I was, lying on my back, legs spread wide open, offering my vagina for educational purposes to a group of women that I just met (2 days prior). This was at a summit for pelvic health occupational therapists, which allowed an opportunity to grow, network, and bring home various strategies for implementation into practice. So there I was, surrounded by women who have birthed children, who have prolapse, pain, dryness, urinary incontinence, etc. Then me, no children, no pelvic floor complaints, apologizing for the lack of learning that may happen as everything is to be expected down there.
Boy was I wrong!!! I nearly jumped off the table as my mentor pressed her finger internally into my third muscle layer, I had NEVER felt this pressure, this sensation, this ...discomfort. “But wait,” I mention, “sometimes I do pull away during intercourse (because of pain/tenderness). Oh also, just to mention, sometimes my tailbone hurts and it increases when I am constipated. Oh, I also have hip misalignment and get adjusted for that. I also have…” This went on for a moment more. I was not aware of all of these contributing factors that caused tension in my pelvic muscles. We continued with this educational exam, talking along the way, working on breathing, and releasing this tension. Then I started to consider: my stress management, my routines, my roles, and my habits. What we uncovered was that the onset of my symptoms correlated with the beginning of this work commute I had. I also shared how I am a big-time butt cheek clencher; I am constantly bringing in my awareness and mentally reminding myself, and physically at times, to relax those butt cheeks, relax my jaw, and stop physically holding tension. All of these little details, without one another, may not mean much, but we uncovered them, piece by piece, what came to light was that my posture, my breathing, and my mental well-being were significantly impacting my pelvic floor during this daily 2-hour commute.
Fantastic, I found a root cause, and I know, as an occupational therapist, that there is SOOOOOOO much I can do to change my habits and patterns to improve this pain that I had not even given credit to. This was such a key factor in everything I was experiencing, but it took connecting the pieces to form the puzzle: this commute is taking a toll on my body as if FastTrak tolls are not enough 😉. For almost 10 hours a week, I am sitting in this position that is resulting in symptoms of pelvic floor tension, pain, sacral mobility limitations, and hip pain…are we seeing a pattern? If you are doing that 3-5 times a week, ouch, no wonder I nearly jumped off the table!
The ENTIRE body is related and interconnected, which is why finding a pelvic floor therapist who addresses the whole body is so freaking important! If you go see a therapist and they just work on releasing your tension or prescribe you a home exercise program, but never discuss your roles, habits, routines, interests, daily occupations, your mental health, YOUR GOALS….RUN! Do not explain or apologize, RUN, even if you’re doing it leaking!
A tense pelvic floor, whether symptomatic or not in day-to-day activities, can eventually pose barriers to your occupations and threaten your quality of life. I was aware but missed it, my tension had been limiting my enjoyment of sex and ability to orgasm (sorry babe, it’s not you, it’s me). Even though I have not classified myself as an individual who has painful sex, pelvic symptoms, pelvic floor dysfunction, etc., I am. I have noted the tension I start to hold as I anticipate an orgasm, but now I’m aware, I can address this. I can work towards releasing this built-up tension through various treatment approaches and experience wonderful orgasms as we as humans are intended to. But first, this commute, I can make little changes each day that have a big impact.
I want to challenge you this week! Pay attention to your jaw, your shoulders, your butt cheeks, and your body. Pay attention when you’re sitting in the car, standing at the sink doing the dishes or brushing your teeth, working at your desk, putting the kid's toys away, SHOWERING (my god my butt is tight there) pay attention. I’m not asking you to do anything about it yet, we will get there, but pay attention, and reflect on your habits and your body's go-to responses.
I understand that you may not all dive in this much, or don’t know what to reflect on, but start somewhere, pick 1 thing to hone in on this week. We might as well incorporate some health and wellness into the commute and pay the tolls that our bodies demand as we do to the roads to ensure longevity.
Reflection prompts:
Where am I holding tension?
Why am I holding tension?
What allows me to release it?
Is my pelvis tilted to the front, back, or one side?
How is my posture?
Am I favoring one side?
How do I hold my leg while hovering over the pedals?
Am I mentally reviewing my day, resulting in more tension?
Let’s empower one another to talk about these taboo topics, let’s validate the discomfort in the uncomfortable as we navigate it together. Heck, let’s encourage it!
Take this challenge, simply pay attention and message me, let me know what you notice. I would love to hear your thoughts and reflections.
Have a wonderful day, and unclench your butt cheeks!
