The pelvic floor is something that everyone has – not just women. It is a complex network of muscles, connective tissue, and ligaments that sits at the very bottom of a ring of bones situated at the base of your spine, known as your pelvis.
Multiple births, early childbirth, menopause, obesity, heavy lifting, and chronic coughing can all raise your risk of pelvic floor disorder (PFD).
What is PFD?
Pelvic floor disorder is a general term for conditions resulting from problems with the muscles, ligaments, connective tissue and nerves that support the pelvic organs. Despite a common misconception that it is something that affects only women who have given birth, women who haven’t given birth can experience pelvic floor strain, due to high-impact sports like running or gymnastics.
While PFD affects both men and women, Sara Reardon, the author of Floored: A woman’s guide to pelvic floor health at every age and stage, says that more women struggle with bladder control issues than with osteoporosis, high blood pressure, or diabetes.
Why is the pelvic floor important?
Your pelvic floor influences everything from bladder control and pelvic support to enabling sexual function, spinal stability, and quality of life.[1]
Every time you get up out of your chair or cough, your pelvic floor muscles activate. When these muscles are weakened or not functioning properly, it can lead to:
- trouble controlling your bladder or bowels,
- pressure or bulging in the pelvic area,
- pelvic pain,
- sexual dysfunction,
- and even lower back and hip pain – all of which can affect your daily life and wellbeing.[2]
Everyday behaviours matter
More than 50% of women who experience symptoms often won’t seek treatment because they believe that their symptoms are “natural” and don’t require treatment. Other reasons for not seeking treatment could be embarrassment, thinking the symptoms would go away on their own, or believing that there is no treatment available.[3] But this is not the case.
Here are some habits that can lead to weakened pelvic floor muscles over time:
- Regular “power peeing”: Instead of actively pushing, rushing or straining to urinate, rather relax and allow your bladder to empty naturally.
- Delaying urination: While occasional delays are generally ok, regular holding in of urine can lead to pelvic issues, increase your risk of urinary tract infections (UTIs), kidney stone formation, etc.
- Hovering over public toilets: The occasional hovering is ok, however if done on a regular basis, this half-squat position, can prevent complete bladder emptying, leading to urine retention, UTIs, and potential pelvic floor problems.
- Going ‘just in case’: Going when you don’t need to go can be problematic. Only empty your bladder when it’s full.
5 exercises for your pelvic floor and how to do them
These five exercises can help strengthen your pelvic muscles. If you have symptoms or any health concerns, it’s a good idea to first speak to your doctor or a pelvic floor therapist before starting.
- Kegels – Kegel exercises involve the conscious squeezing and releasing of the pelvic floor muscles, similar to stopping the flow of urine midstream (not recommended regularly).
- Bridge pose – Lie on your back, bend your knees, and lift your hips to create an arch that resembles a bridge.
- Bird dog – Bird dog is a core strengthening movement that starts with you on your hands and knees, where you extend one arm and the opposite leg simultaneously, creating a straight line from hand to foot. The key is to keep a stable core and neutral spine throughout the exercise.
- Pelvic tilts – This movement can be done standing or sitting and involves tilting your pelvis forward or backward.
- Squats – To engage your pelvic floor in a squat, focus on relaxing the pelvic floor muscles, and as you rise, exhale and engage the pelvic floor muscles (drawing them up and in).
Final thoughts
Pelvic floor health doesn’t just support the body – it supports identity, intimacy, confidence, and autonomy of a woman. It may be a “silent” cornerstone, but it is clear that when this “forgotten muscle” is negatively impacted, its effects echo across a woman’s overall wellbeing.
