Release your buttocks to save your pelvic floor
Clenching your buttocks throughout the day can lead to pelvic floor dysfunction.
Common misconception: don’t you want strong glutes and won’t squeezing my butt cheeks all day help with that?
Truth: Yes you do want strong glutes as these are one of the largest muscle groups in your body that aid you in many daily tasks such as walking, sit<>stand, balance, etc. However “over gripping” your butt muscles can lead to overuse and dysfunction which can create a cascade of issues. Your core, pelvic floor, your hips are at risk if you find you have this “grabby” habit.
Why does butt-gripping happen?
-Could be due to one of many reasons, most of them are subconscious. It could be due to maintaining a prolonged position without movement, by poor posture or by repetitive movements, increased/build up of stress, injury, poor stability strategies, or an altered postural habit of how you sit or stand. Your body may be using the gripping to compensate for weakness, either in the pelvic floor or because of some instability in the hip joint itself.
Why does over-gripping affect the pelvic floor?
“Over gripping your bum” means you are constantly squeezing your gluteus muscles which places your hips in an altered position affecting the mechanics of your pelvis, which can inhibit your deep core muscles including your transverse abdominis. The transverse abdominis is an important core muscle that helps with postural balance, segmental stability and proper pelvic floor coordination . When it's inhibited or not activated properly, it can contribute to low back pain, lumbar instability, and pelvic floor dysfunction. So as long as glutes are gripping, access to firing the deeper core muscles is lost.
Overactive glutes can also be directly correlated with pelvic floor pain and tension. This is because the gluteus musculature is anatomically connected to the pelvic floor through connective tissues and fascia, so by holding constant stress and strain on your glutes you are increasing the pull and demand on the pelvic floor. When muscles are in a state of constant tension or demand, the circulation is decreased, causing a buildup of lactic acid and muscle guarding which can lead to pain and soreness in the pelvic floor.
Ways to “unclench” and relax your glutes and pelvic floor:
Awareness is the first step- try and be mindful how often you are doing it through-out the day during daily “check ins” and when you catch yourself, focus on releasing the unnecessary tension and allowing hips and your bum to relax.
Connect to your deep core- this can be done lay on your back with your knees bent and focus on a full diaphragmatic inhale and as you exhale, trying to find a gentle contraction of the transverse abdominis
Move more/take breaks from work/sitting (every hour for a minimum of three minutes)
Ergonomic modifications to better support your body up vs using accessory muscles for support
Meditation or mindfulness techniques to try and relax and calm the mind therefore reducing “stress clenching”
Gentle stretching throughout the day
If you are interested in learning more or working with us! Click the link below to book your free consultation with one of our amazing Pelvic Floor Physical or Occupational Therapists!
Schedule your free 30 minute consultation with us today!
At Root to Rise Physical Therapy & Pelvic Health, we believe in a holistic approach to physical therapy. Our Doctors of Physical Therapists are specialized in treating both orthopedic and pelvic health conditions. Our practice also integrates acupuncture and yoga and we are always excited to be a resource for the community we practice in. We are located in Scarborough, Saco, and Bath, and are here to support you!
~Dr. Jenn & The Root To Rise Team
