Valentine’s Day is often seen as a celebration of romantic love, but what if this year, you turned that love inward? What if you made a commitment to love and care for yourself—mind, body, and soul?
As a pelvic health expert, I’m here to remind you that loving yourself includes taking care of one of the most overlooked and essential parts of your body: your pelvic floor. Because let’s face it, when your pelvic health thrives, your whole life improves.
This Valentine’s season, let’s talk about why intimate health matters and how you can embrace self-love by nurturing your pelvic floor.
Why Intimate Health Is Essential for Love
Your pelvic floor isn’t just about supporting your bladder or preventing leaks (though those are big deals). It’s also deeply connected to your sense of confidence, comfort, and connection with yourself and others. When your pelvic floor is healthy, you feel stronger, more balanced, and more at ease in your intimate relationships.
But many women struggle with pelvic pain, discomfort during intimacy, or even a sense of disconnection from their bodies. It’s easy to ignore or push through these issues, especially if you’re a busy, high-achieving woman.
Yet neglecting your pelvic health can affect your overall quality of life.
Here’s the good news: Taking care of your pelvic floor isn’t complicated. It starts with small, intentional acts of love and care—for your body, your health, and your happiness.
The Connection Between HOLE Health & WHOLE Health
Your pelvic floor is part of your core, which means it’s foundational to your overall health. When your pelvic floor is functioning well, it helps:
In short, your HOLE health (pelvic health) is a key to unlocking your WHOLE health. When you invest in caring for your pelvic floor, you’re not just treating a specific issue—you’re elevating your entire life.
14 Actionable Ways to Love Your Pelvic Floor This Valentine’s Season
1. Practice Deep Breathing
Stress is a common culprit behind pelvic floor tension, and deep breathing can help. Try this:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, letting your abdomen rise as your diaphragm expands.
- Exhale slowly through your mouth, feeling your pelvic floor gently relax.
2. Move with Intention
Gentle stretches and movements can help keep your pelvic floor healthy and balanced. Try pelvic tilts:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently tilt your pelvis forward and backward, engaging your core and pelvic floor as you move.
- Repeat 10 times, focusing on slow and controlled movements.
3. Hydrate Well
Dehydration can lead to bladder irritation and unnecessary strain on your pelvic floor. Make it a goal to drink enough water throughout the day. Add slices of cucumber, lemon, or berries to make it feel like a spa day for your insides.
4. Prioritize Bathroom Breaks
Busy schedules often lead to holding it too long, which can strain your pelvic floor. This Valentine’s season, honor your body by taking bathroom breaks as soon as you feel the urge.
5. Schedule a Check-Up
If you’ve been dealing with persistent pelvic pain or discomfort, make an appointment with a pelvic floor physical therapist. A professional evaluation can help you pinpoint issues and develop a tailored treatment plan.
6. Explore Mindfulness Practices
Mind-body practices like yoga and meditation can reduce stress and help you connect with your pelvic floor. Start with a 5-minute meditation focused on relaxation and gratitude for your body.
7. Love Your Core
Your core muscles and pelvic floor work together. Incorporate gentle core exercises like bridges:
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your heels and lift your hips toward the ceiling, engaging your pelvic floor.
- Lower slowly and repeat 10 times.
8. Learn About Your Anatomy
Understanding your pelvic floor can empower you to care for it. Spend a few minutes this month exploring online resources or diagrams to learn about the muscles, nerves, and structures that make up your pelvic floor.
9. Love Yourself Through Boundaries
Loving yourself includes emotional self-care. Protect your time and energy by setting boundaries, whether that means saying no to overcommitting or carving out time for rest.
10. Adjust Your Posture
Slouching can put unnecessary pressure on your pelvic floor. Take time to check your posture while sitting and standing. Imagine a string pulling you gently upward from the crown of your head.
11. Love Your Body With Fiber-Rich Foods
A healthy digestive system supports a healthy pelvic floor. Add fiber-rich foods like fruits, vegetables, and whole grains to your diet to promote regularity and reduce strain during bowel movements.
12. Try Perineal Massage
Perineal massage can help increase flexibility in the pelvic floor and reduce discomfort. Use a natural oil and gently massage the perineum (the area between your vaginal opening and anus) for a few minutes a couple of times a week.
13. Celebrate Love Through Intimacy
If intimacy has been challenging, remember that you’re not alone, and there are ways to improve it. Communicate openly with your partner, experiment with new approaches, and seek guidance from a pelvic health expert if needed.
14. Embrace Gratitude
Take a moment each day to thank your body for all it does. Gratitude fosters a positive relationship with yourself and motivates you to prioritize self-care.
Embrace Whole-Body Love
This Valentine’s Day, make yourself the priority. Loving your pelvic floor is about more than preventing discomfort; it’s about empowering yourself to feel whole, confident, and connected. Remember, when your HOLE health is in balance, your WHOLE health—and life—flourishes.
So, take a deep breath, move with intention, and show yourself the love you deserve. Because a stronger, healthier, and more vibrant you starts from within.
Happy Valentine’s Day—here’s to loving yourself, body and soul!
Watch My TEDx Talk!
Did you know I gave a TEDx Talk about pelvic health?
Love yourself and give it a listen!
This talk was given at a TEDxAnchorage event using the TED conference format but independently organized by the local community.
