You may have heard influencers, healthcare providers, and wellness circles buzzing about pelvic floor health lately. But what exactly is the pelvic floor, and why is it suddenly the star of so many conversations?
Understanding Your Pelvic Floor Muscles
Your pelvic floor is a group of muscles and connective tissues located at the base of your pelvis. These muscles form a kind of hammock that supports vital organs, including your bladder, uterus, and rectum. Like any other muscle group, the pelvic floor can become weak or tight over time, and when that happens, it can impact everything from bladder control to sexual health to core stability.1
While the pelvic floor has always been essential, what’s changed is our awareness. More people are speaking openly about their experiences with pelvic floor dysfunction, including urinary incontinence, pelvic pain, and postpartum recovery. Whether you’ve just had a baby, are transitioning into menopause, or are simply curious about the future, understanding your pelvic floor is a vital aspect of overall health.
Common Weak Pelvic Floor Symptoms
Pelvic floor weakness can affect anyone, but it’s especially common after childbirth, with age, or following certain surgeries. While symptoms vary, some of the most common signs of a weak pelvic floor include:
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Leaking urine when you sneeze, cough, laugh, or exercise (stress incontinence)
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Frequent or urgent urination
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Difficulty fully emptying your bladder or bowels
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Lower back or pelvic pain
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Pain during sex1
If you’re experiencing any of these symptoms, you’re not alone and you’re not without options.
Pelvic Floor Health Changes Throughout Life
Your pelvic floor naturally changes over time, especially during major life stages like pregnancy, childbirth, and menopause. Hormonal shifts such as the drop in estrogen during menopause can reduce pelvic tissue elasticity and blood flow, weakening the pelvic floor muscles and contributing to bladder issues.1 2
Pregnancy and childbirth, particularly vaginal delivery, can also stretch or injure these muscles, leading to lasting changes in bladder and bowel function. Even if you’ve never been pregnant, chronic constipation, physical strain, or years of poor posture can put strain on the pelvic floor.1 3
The good news? It’s never too early, or too late, to start supporting this essential muscle group.
Pelvic Floor Exercises You Can Start Today
Just like your biceps or glutes, your pelvic floor muscles can be trained and strengthened with targeted exercises. One of the most well-known techniques is the Kegel exercise, which involves contracting and relaxing the pelvic floor muscles as if you’re trying to stop the flow of urine. Keep in mind, you should not perform Kegels if you have recently given birth or have had a recent pelvic floor injury.1 3
Other helpful pelvic floor exercises include:
- Bridge pose (with a focus on lifting from the pelvic floor)
- Bird-dog (for core and pelvic coordination)4
- Squats (when done with proper form, these engage the pelvic floor and glutes)
When to Seek Professional Help
If you're unsure whether your symptoms are related to your pelvic floor, or if exercises don’t seem to help, it’s a good idea to check in with a medical expert. Consider reaching out to:
- A pelvic floor physical therapist (also called a pelvic health PT), who specializes in assessing and treating pelvic floor issues6
- A urogynecologist, a doctor with advanced training in female pelvic medicine and reconstructive surgery7
- Your OB/GYN or primary care provider who can help refer you to specialists
These professionals can use physical exams, imaging, or biofeedback to assess muscle tone and coordination and help you find the best path forward.6
Supplement Support
Exercise is a key part of maintaining a healthy pelvic floor, but what you put into your body matters, too. Staying hydrated, eating a balanced diet, and limiting bladder irritants, like caffeine and alcohol, can also help keep things functioning smoothly.
Supplements designed for urinary and bladder health can be a helpful addition to these lifestyle habits. When paired with regular pelvic floor exercises, they can work together to promote long-term comfort and resilience.
Taking Charge of Your Pelvic Floor Health
Pelvic floor health isn’t just a niche fitness trend; it’s a vital component of everyday strength and comfort. Whether you’re managing symptoms or looking to prevent future issues, understanding and caring for your pelvic floor can help you feel more in control of your body at every life stage. With a combination of awareness, exercise, and smart support, like pelvic floor exercises, and targeted supplements, you’re well on your way to optimal pelvic floor health.
