What do we want? A HEALTHY PELVIC FLOOR! When do we want it? NOW!!!
And if by “NOW” you mean the amount of time it takes an Amazon Prime package to arrive on your doorstep, then my friend…you are in luck.
The pelvic floor is a mythical creature that most women have heard about but can’t quite explain. Honestly, men don’t even know if they have one, and a majority of doctors simply point you to kegels anytime the subject arises. While you being here, on the Make + Manifest platform, tells me that you likely have a little bit better grasp on the topic, society’s lack of education when it comes to this area of the body is blatantly lacking.
Let me start by reassuring you that full knowledge of the matter is not necessary in pursuing pelvic floor health. Heck…there are aspects of this field that I’m still learning about and I educate and treat patients for a living! As a certified specialist! But if you have a pelvic floor (check) and you have any interest or curiosity in optimizing your bowel, bladder, and reproductive function (check check), then this blog post is for you and you have everything you need to keep reading.
While the area between your legs maaaaay feel like a mystery that you’ve purposely chosen to keep as such, the tools that I recommend to keep that area functioning smoothly is significantly less intimidating. In fact…you may already have some of these items in your home- you just haven’t been using them to their full potential.
Though I’m typically a shop small kind of girl, I also love the idea of you implementing these tips and tricks liiiiiiike yesterday. So, I’ve put together a list of goods that are just a prime membership away from your front door TOMORROW, and I can’t wait for you to reap the benefits of these simple yet impactful hacks for a healthier pelvic floor.
Yes, my chart topper is a stool that helps you poop better, and let me explain why I have no shame in this suggestion. Bowel health is oh so essential for overall body health and function, and going both regularly and easily is kind of a big deal. Plus, straining to poop puts so much unnecessary pressure on your pelvic floor, and this over time can lead to things waaaaay bigger than constipation…like leakage and prolapse.
Click here to add this to your cart.
Also, as a little extra PSA- I have a FREE GUIDE on How To Poop Properly, and this, plus the above purchase, will have you (and your loved ones who will inevitably steal your squatty potty) telling everyone you know about this life-changing tool. No shame if you buy one for every bathroom in the house!
I know that you know that almost all of us need to drink more water. #guilty Half of your body weight (in pounds) in ounces of water is my typical recommendation, more if you exercise a lot, are breastfeeding, or living at higher altitudes or in warmer climates. And while this goal may seem small in comparison to the bigger things we have going on in this thing called life, the benefits of drinking water on your vaginal tissues, bladder habits, and bowel function are surprisingly monumental.
While any ol’ water bottle will do, I find that buying something new tends to spark my excitement to act. This water bottle is what I personally use. It’s BPA free, has a small mouth so I don’t spill all over myself, and…a must in my opinion…the tick marks on the side, which are especially important for not only tracking how much you drink, but I also use them to hit water goals throughout the day. About 5-10 oz per hour works best for most.
This is the one that tends to take the most convincing, so hang with me to the end, m’kay? As I mentioned earlier, many of us deliberately avoid looking at our vulvas (the clitoris, labias, and perineum) with adjectives like “gross” and “scary” as excuses. But what this area looks like- and feels like and smells like- can tell us a lot about our health and keep us in the loop when changes do occur. Let’s just say that telling your doctor “something’s wrong down there” is not helpful, and knowing your body’s “normal” is key in recognizing when something’s not quite right.
I recommend that women check in with their vulvas at least once a month, and a handheld mirror makes it so much easier to get a good view. If you want even more guidance on observing and caring for your vulva, I’ve got a FREE GUIDE on Vulvar Care that will help you get the most out of your mirror use.
For those of you who have periods, I must recommend this form of menstrual management. Not quite as hard or bulky as a menstrual cup but more environmentally friendly than pads or tampons, the softcup is a disposable option that is used repetitively for one cycle, then thrown away at the end of each month.
As someone who has used all of the above, I can vouch that this is easier to insert and remove than a menstrual cup (especially for those with pelvic pain) and also more effective at preventing leakage than pads or tampons. A win win win in my opinion.
Full disclosure- I personally use a menstrual cup and you can find my favorite brand and tips for proper use in my favorites HERE. But I’m fully aware that this option doesn’t work for everyone, and for those looking to ditch the pads and tampons, the softcup is a happy middle that you must try.
“My Big Fat Greek Wedding” marks windex as a miracle drug, but I’d like to propose that we give Epson salt that claim to fame instead…at least for the pelvic floor. Studies show that regular Epson salt baths help increase sulfate and magnesium levels in the body, which can translate to less pelvic pain and improvement in constipation.
I’ve also been known to prescribe an Epson salt bath for Bartholin Gland cysts, and not only does it work like a charm, but who doesn’t want their doctor recommending a relaxing salt soak for treatment?!
While any ol’ Epson salt will do, if you really want all the benefits at no cost, I recommend a salt that has no added scent (which can be irritating to vulvar tissue) and is USP grade, making it the safest and cleanest option available.
For $1,000,000…but seriously! Which lube is best remains the million dollar question that will likely be argued over until the end of time. But from the standpoint of a pelvic floor PT, I can tell you that my recommendation puts your vulvar and vaginal health at the forefront while still keeping the fun stuff (like pleasure and toy use) as well as your pocketbook in mind.
As long as your lube of choice is water-based and toxin-free, I’m ultimately happy, but Slippery Stuff is my recommendation because it also doesn’t break the bank and I can personally vouch that the texture is AMAZING.
If you want to get into this topic even deeper, I have an entire zoom training on the subject which you can find HERE.
Ok…there are so many great books out there on the matter of our lady parts, but The Vagina Bible by Dr. Jen Gunter takes the cake in my opinion. I honestly don’t know if there’s a topic she doesn’t cover, and I personally find myself referencing this book on the regular if patients have a question that I just don’t have the answer to.
If you’re a gal who likes her information to be factual but delivered with a bit of spunk, then seriously…you must drop this in your cart today. And while you’re at it, snag a copy for every woman under the sun that you know and love. It will be the favorite gift that she didn’t even know she wanted.
PS- for my fellow readers, I have a whole blog post all about my favorite books on the subject of women’s health and you can find this and my other top recommendations there.
Looking at this list thinking…that’s it??
Good! That was my goal! Pelvic health is not and does not need to be confusing or complicated, and especially not expensive. In fact, with a few small tools and all the right guidance, I have full faith that you can achieve pelvic floor health with some clicks of the “add to cart” button and a willingness to learn.
It’s my absolute dream to make this a space that you can find answers and healing in the pages of this website and posts of this blog, because we have gone far too long being told “that’s just the way it is” when it comes to the female body. Let me know if this was helpful and if there are any other items you would add to this list!
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
