Discover the main factors that can damage your perineum and learn how to avoid them. 

With practical tips and simple solutions, take care of your perineum today and preserve this area essential to your well-being.

What damages the perineum?

The perineum, that little-known but essential part of our anatomy, is often badly damaged by our lifestyles or specific events.

Yet it plays a crucial role in continence, supporting internal organs and even our posture. 

But what factors can damage it? And above all, how can we avoid them?

1. Intense physical effort

The perineum is like a trampoline: it needs to be flexible, yet strong. 

When we lift heavy loads or take part in high-impact sports (such as running or jumping), it's put under a lot of pressure. 

In the long term, this can lead to weakening of the area, especially if the muscles are not sufficiently strengthened or supported.

Tip: Remember to exhale when lifting to reduce intra-abdominal pressure, and incorporate gentle strengthening exercises, such as Pilates, into your routine.

2. Pregnancy and childbirth

During pregnancy, the baby's weight exerts continuous pressure on the perineum. 

Childbirth, particularly vaginal delivery, can cause micro-tears or distension of the perineal muscles.

However, it's important to note that this natural stage of life can be prepared for. 

Post-partum perineal re-education is essential to restore good muscle tone and prevent long-term problems.

Tip: Consult a midwife or specialized physiotherapist for suitable post-partum re-education sessions.

3. Bad daily habits

Chronic constipation:

Pushing hard during defecation creates excessive pressure on the perineum. In the long term, this can weaken the area and lead to disorders such as prolapse.

Solution: eat a high-fiber diet, stay well hydrated and use a footrest to adopt a physiological position on the toilet.

Repeated coughing:

Chronic coughing, whether due to illness or smoking, also puts constant pressure on the perineum.

Solution: treat the cause of your cough and remember to contract your perineum slightly during each coughing effort to limit the impact.

4. Excess weight

Excess weight increases pressure on the pelvic floor, which can weaken the perineum over time. 

Losing even a small amount of weight can significantly reduce this pressure.

Tip: Combine a balanced diet with regular physical activity to protect your perineum while taking care of your overall health.

5. Not listening to your body

The perineum also suffers from a lack of awareness. 

Ignoring warning signals such as bladder weakness, a feeling of heaviness or pain can aggravate existing problems.

Tip: Take the time to feel your body. You can even learn to identify your perineum through simple exercises, such as stopping the flow of urine from time to time (but be careful, not systematically).

Things to remember

The perineum is a fragile structure, but incredibly resilient if you take good care of it. 

Intense physical effort, pregnancy, constipation, coughing or excess weight are all factors that can damage it, but simple gestures can help protect it.

Do you take care of your perineum on a daily basis?

Take a look at our articles on sports to strengthen your perineum: Good sports for the perineum & Alternative sports to strengthen the perineum.

Consult a professional if you feel any unusual signals, incorporate strengthening exercises into your routine, and adopt habits that respect this essential area.

Your perineum is with you all your life. It's time to return the favor!