10 Tips to Heal Pelvic Floor Dysfunction Without Medication or Surgery
Pelvic floor dysfunction affects 1 in 3 women but most don’t even know they have it.
That back pain during workouts?
The urge to pee right now even though you just went?
That pressure or heaviness you feel by the end of the day?
It’s not “just aging.” And it’s definitely not something you just accept.
At Three Sixty Wellness, we believe healing your pelvic floor starts with knowledge, not fear. With movement, not restriction. And with a full-body strategy, not a list of random kegels you downloaded off Google.
Here are 10 real, research-backed tips to help you start healing your pelvic floor dysfunction at home. PLUS tons of free resources, tools, and education to guide you every step of the way.
First, stop guessing.
Before you Google another core workout or try to “squeeze and lift” your way out of symptoms, pause.
The pelvic floor is more than muscles. It’s part of a pressure system—connected to how you breathe, move, and manage stress.
If you’ve been doing the “right” things and not seeing progress, it’s probably not a strength issue. It’s a coordination issue.
Start with this: What Is Your Pelvic Floor Telling You? (Free Quiz)
You’ll get a short video based on your results to walk you through the next steps of healing.
2. Kegels aren’t a magic fix.
If you’ve been told to do kegels 3x/day… and nothing’s changed… you’re not alone.
But the thing is, if your pelvic floor is already tight, overactive, or simply not coordinating with the rest of your core, adding more squeezes isn’t going to solve the problem. In fact, it can make symptoms worse.
That’s why so many women come to us saying, “I tried everything” when really, they were just given the wrong plan.
Instead of doing the same squeeze over and over and wondering why nothing’s changing, what if you had a simple, step-by-step plan that actually teaches your pelvic floor and the rest of your body to work together?
That’s exactly what we built the Pelvic Wellness Academy for. Inside, you’ll get instant access to our 14-Day Core & Pelvic Floor Challenge! It’s two weeks of guided workouts that show you what your body really needs (and no, it’s not endless kegels).
Join the Pelvic Wellness Academy + Start the Free 14-Day Challenge HERE
3. Learn how to breathe (yes, really).
Not the “breathe in through your nose, out through your mouth” kind.
We're talking 360° breathing into your ribs, back, and belly.
This one shift helps reset core pressure, reduces pelvic tension, and supports every lift, lunge, and sneeze you do all day.
Watch Quick 360° Breathing Tutorial Below!
4. Your core isn’t just your abs.
If you're doing sit-ups and clamshells trying to fix leaking or prolapse, you're working the wrong system.
Real pelvic floor healing happens when you strengthen your whole body, not isolate the problem area.
We focus on:
Deep core muscles (like your transverse abdominis)
Glutes, hamstrings, and lats
Full-body pressure control during movement
Want a full breakdown?
Get instant access to our FREE online training: How to Work Out With Pelvic Floor Dysfunction here
5. Your nervous system is part of the puzzle.
If you’re clenching all day, always “on,” running from one task to the next, your pelvic floor is probably holding tension too.
And you can’t outwork a tight, reactive system.
You need tools that calm your body’s baseline, like:
Restorative movement
Breathwork with intention
Shifting out of stress-mode before you hit burnout
Inside the Pelvic Wellness Academy, we walk you through this in our 5-Day Unclench Challenge. It’s free, and women say it’s one of the most impactful things they’ve done.
Join the Pelvic Wellness Academy + Start the Free Unbothered and Balanced 5 Day Challenge HERE
6. The way you breathe during workouts matters.
Most women don’t even realize they’re holding their breath during lifts, jumps, or even something as simple as standing up from the couch. The problem? That breath-holding spikes pressure straight into your pelvic floor, and symptoms show up fast
A simple fix:
Inhale on the easy part (like lowering into a squat)
Exhale on the hard part (like standing back up)
It sounds small, but this shift can completely change how your core and pelvic floor handle stress, in the gym and in daily life.
BOOK A VIRTUAL TELEMED VISIT TO GET 1:1 SUPPORT
And if you’re not sure if you’re doing it right, or you want a pelvic floor physical therapist to walk you through how to apply this to your exact workout. This is something we break down step by step in our 45-minute telemed visits.
It’s all virtual, all from home, and you’ll leave with a plan that actually fits your body.
7. Your symptoms might be hiding in everyday habits.
A lot of what’s making pelvic floor dysfunction feel inescapable isn’t dramatic or workout related… it’s in the subtle stuff we do all day!
Some of the biggest triggers we see daily:
Constantly gripping your abs
Tight waistbands or posture habits
Holding in pee or “just in case” bathroom trips
Straining on the toilet
High-impact workouts with zero pressure strategy
And yes, even skipping strength training entirely.
If you want to know the 5 BIGGEST mistakes that almost every woman makes and how to fix them, this guide is made for you.
FREE DOWNLOAD: The 5 Biggest Mistakes Women Make For Their Core and Pelvic Floor Free Guide
8. Your hormones play a role.
Hormones shift across your cycle and that affects your pelvic floor.
During certain phases (like the luteal phase or period week), your tissues are more sensitive and symptoms may flare.
Learning how to adjust your workouts and recovery based on your cycle isn’t just about performance…it’s about healing smarter.
READ Blog: Hormonal Changes, Training & Cycle Syncing for Women + Get FREE Cycle Syncing Guide
9. You don’t have to do this alone.
If you’ve been dismissed by doctors, told to “just rest,” or feel like no one gets it… I promise you’re not alone.
That’s why I created the Pelvic Wellness Academy. It’s a free space where you can:
Access our 14-Day Pelvic Core Challenge
Ask questions in our community forum
Get actual support without sifting through Reddit threads at midnight
Come join us: Pelvic Wellness Academy on Skool
10. Virtual help actually works.
Still not sure if online pelvic floor support is the real deal? Let me introduce you to Zara.
Her story says it all and it’s not what you’d expect.
And if you’re ready for your own turning point, you don’t have to wait months for an in-person appointment.
Our 45-minute telemed visits are completely virtual and designed around your body, your goals, and your life.
The bottom line
Pelvic floor dysfunction doesn’t have to control your workouts, your daily routine, or your confidence. You don’t need to settle for quick fixes or spend months waiting for an appointment that only gives you a generic plan.
What you really need is clarity on what’s happening in your body and a strategy that actually works for you.
That’s exactly what we do on a free consultation call. Book today and we’ll listen to your story, walk you through what’s really going on, and lay out your next step so you finally know how to move forward!
