The biggest pelvic health mistakes you're making, according to a physical therapist

• Pelvic floor health includes issues such as sexual dysfunction and problems with pooping and peeing.
• Physical therapist Elizabeth Akincilar has been a pelvic floor health specialist for over 20 years.

The pelvic floor plays a key role in bowel health, sexual function, and balance, but many people don't know how to keep it strong and healthy.

The muscles in the pelvic floor sit at the base of the pelvis, stretching from just below the coccyx to the pubic bone to form a hammock-like support for the pelvic organs. Because the pelvic floor supports so many important organs, it can also cause problems if it stops functioning properly, like vaginal prolapse, incontinence, and chronic urinary tract infections.

Elizabeth Akincilar, a physical therapist and owner of the Pelvic Health and Rehabilitation Center told Insider the mistakes people make with pelvic floor health, and what to do instead.

Holding your breath when working out

Akincilar said that when working out aggressively, such as with weightlifting, squatting, or lunging, we tend to hold our breath. This leads to the pelvic floor tightening as the body clenches. If you hold your breath like this often, over time your pelvic floor can become tight, which can cause sexual dysfunction and problems with peeing and pooping.

To avoid this, Akincilar said to think about your breathing when working out, and to try not to hold your breath when doing aggressive movements.

Sitting down a lot

When you sit down, the muscles and nerves in the pelvis get compressed, Akincilar said.

Sitting for long periods of time may trigger issues with the urinary tract, as well as chronic pain in the pelvic and lower back area.

Akincilar recommends getting up and walking around as much as you can between sessions of sitting, and investing in a standing desk if possible. Aim to spend at least two hours out of your seat during each work day.

Doing kegels unnecessarily

Despite claims that kegel exercises — clenching and unclenching the pelvic floor — can improve orgasms and prevent incontinence later in life, Akincilar said that most people don't need to do them.

She said most people are doing them wrong anyway, and that doing kegels incorrectly or too much can lead to the pelvic floor becoming too tight, which can cause sexual dysfunction, needing to pee frequently, or difficulty pooping.

Doing kegels when not medically necessary (they can help with incontinence and vaginal prolapse) also won't drastically improve your orgasms if you can already reach them, she said. So only do kegel exercises if you have been told to by a medical professional who can show you how to do them correctly.

Pooping incorrectly

Constipation is the "number one thing" that causes pelvic floor dysfunction, and lots of people experience it because we're never told how to poop correctly, according to Akincilar.

Good pelvic floor health is connected to good bowel health, and she said the best way to improve both is to eat enough fiber and drink enough water so that your poop is "smooth like a snake" rather than pellets or a mashed-potato consistency.

Western toilets aren't the best for pooping, because humans poop the easiest in a deep squat position, Akincilar said. To improve your toilet situation, invest in a toilet stool or just use whatever you have onhand to elevate your feet.

You can also improve your pooping technique by slowing down. Rushing a poop means you're pushing too hard and contracting the pelvic floor muscles too much, which can cause damage in the long term.

"Just relax and let it happen," Akincilar said.

Ignoring pain in pelvic organs

"You should never have pain with urinary, bowel, or sexual functioning," Akincilar said. If you're feeling pain or discomfort in your pelvic region, see a medical professional.

People going through menopause should not dismiss pain or discomfort they have in the pelvic area, and anyone who has just had a baby shouldn't put up with incontinence, because most often there are things that doctors can do to help.

A person should never be debilitated by a monthly menstrual cycle, Akincilar said. if you're in more pain than two ibuprofen can alleviate, talk to a doctor.