18 Things Every Woman Should Know About Pelvic Floor Health
“Why didn’t anyone tell me this?!”
THAT’S the exact reaction I hear from women daily when they finally learn how much their pelvic floor controls everything from bladder leaks to low back pain to the way they breathe during a workout.
Honestly, pelvic floor dysfunction (PFD) isn’t rare. In fact, nearly 1 in 3 women deal with it.
The issue is that most women are dismissed with “just do kegels” or told their symptoms are a normal part of aging or motherhood.
This blog breaks down 18 things every woman needs to know about her pelvic floor. We cover what it actually does, how to spot early warning signs, and the daily habits that either protect it or wreck it.
And because I don’t do fluff, throughout this blog, you will be given a special goodie: a podcast, a video, or a free guide so you can start fixing things today.
👉 If you’re searching for “pelvic floor exercises,” “pelvic floor dysfunction treatment,” or “why do I leak when I sneeze,” you’re in the right place.
1. Anatomy 101: What Is the Pelvic Floor, Really?
Most women are never taught this: your pelvic floor is a group of muscles (not just one!) forming a supportive hammock at the base of your pelvis.
It holds up your bladder, uterus, and rectum. Without it? Leaks, pressure, and pain become way more likely.
Think of it like a trampoline. When it’s strong and flexible, it supports everything that bounces on it.
When it’s overstretched or too tight, the whole system is off.
So you might be thinking, why does this matters?
If you don’t know how this system works, it’s impossible to fix symptoms like leaking or heaviness.
Watch this YouTube video where I break down pelvic floor anatomy
2. More Than Just “Stopping Leaks”
Sure, your pelvic floor helps you not pee your pants when you sneeze. But that’s only part of the story.
It also:
Stabilizes your core (partnering with abs + diaphragm)
Supports posture (bad alignment = pelvic floor overload)
Impacts circulation (blood flow matters for tissue health)
Boosts intimacy (yep—strong, flexible muscles = better sensation + orgasms)
A healthy pelvic floor = confidence. You’ll lift stronger, move without pain, and enjoy intimacy without fear.
Watch this quick youtube video where I explain how your pelvic floor is the real foundation of strength and performance.
3. Causes of Pelvic Floor Dysfunction (That No One Warns You About)
Most women assume it’s just pregnancy that “wrecks” the pelvic floor. Wrong. There are dozens of sneaky culprits and you can have pelvic floor dysfunction without having children! Here are a few examples:
Vaginal or C-section deliveries
Surgeries like hysterectomy
Chronic constipation (aka straining on the toilet)
Obesity or chronic coughing
High-impact exercise done without breath control
Stress + trauma (yes, your nervous system clamps down on your pelvic floor too)
If you don’t know the cause, you’re guessing at the fix. And “just doing kegels” isn’t always the right answer and could be making your symptoms worse
Download the free Pelvic Floor Guide to learn the top 5 MISTAKES women make and how to protect yourself.
4. Pelvic Floor Dysfunction Symptoms You Shouldn’t Ignore
Leaks after a workout. That “falling out” heaviness in your vagina. Pain during sex. Needing to pee right now then only dribbling a little.
These aren’t quirks or things to brush off. They’re red flags of pelvic floor dysfunction. And the earlier you catch them, the easier it is to heal.
Too many women wait until their symptoms are severe before getting help.
We don’t want you to wait. Take our FREE Pelvic Floor Quiz to find out if what you’re experiencing is a sign of dysfunction + how to start healing with action steps customized to your results.
5. Weak or Tight? Here’s the Real Fix for Pelvic Floor Dysfunction
Okay, here’s the confusing part… most women who think they have a weak pelvic floor actually have a tight one.
A muscle that’s clenched all the time is already overworked and exhausted. That’s why it feels weak because it can’t fire properly when you actually need it.
The real cheat code? Learn to relax first and then rebuild strength through intentional training.
I deep-dive into this on my recent podcast episode!
Inside, you’ll learn how to prevent leaks, prolapse, and weakness through intentional training and I will go over the simple ways to start lifting weights and build consistency at any stage of life
So if you’ve ever wondered why some women age strong and symptom-free while others struggle… the difference isn’t luck. It’s the pelvic floor.
Watch this podcast video to learn the exact step that fixes dysfunction and sets you up for strong aging!
6. Posture = Pelvic Floor Pressure (Alignment Counts More Than You Think)
If you spend hours hunched over a desk, slouching on the couch, or walking with your pelvis tucked under, you’re quietly squashing your pelvic floor.
Poor posture tilts everything out of alignment—hips, spine, diaphragm all of which makes your pelvic floor work overtime.
Example: When your pelvis tilts backward, your core can’t support you properly. Your pelvic floor ends up getting “pulled” instead of “supported.”
Quick win: Sit back in your chair, bring your ribs over your hips, lengthen your spine, and soften your shoulders.
Once you are aware of this you will have less pressure = fewer leaks, less heaviness, less pain.
7. Breathing Like You Mean It (360 Breathing + Breath Control)
Your breath isn’t just for oxygen. When done right, it’s your pelvic floor’s best friend.
Most of us take shallow chest breaths: tight shoulders, ribs flaring, diaphragm barely moving.
That means your pelvic floor never cycles through stretch + relaxation + recoil—it just stays braced or tense.
What 360 breathing looks like: Expand in all directions (front, back, sides), let the belly and ribcage move. Exhale fully, then inhale gently.
Why control matters: Proper breathing helps your pelvic floor move with the rhythm of your diaphragm. That builds strength and teaches relaxation.
This reduces internal tension, helps with chronic tightness/hypertonic floors, and supports the “relax then strengthen” model.
Try my 360 Breathing tutorial video below and notice how your body softens and the pressure lifted off your pelvic floor
8. Lift Smart or Don’t Lift at All (Protect Your Floor Under Load)
Carrying a laundry basket, lifting your toddler, doing heavy squats—every lift sends pressure downward. If your breath, core, or pelvic floor isn’t braced properly, that pressure can cause or worsen leaks and prolapse.
Good lift cues: Exhale on exertion. Use your legs/hips, not just your back. Don’t hold your breath.
9. Sleep Is Pelvic Floor Recovery Time
Your body repairs itself during deep sleep, and that includes your pelvic floor.
Poor sleep = poor recovery, higher stress, and muscles that stay tense or fatigued.
Many women notice more leaks and urgency on days they’re running on empty. So make sure you are practicing good sleep habits and getting enough sleep to heal and reset each night!
10. Diet, Hydration & Bowel Care
You probably hear “eat more fiber,” but there’s more nuance.
Constipation = straining.
Straining = overloading your pelvic floor.
Then bladder irritants (yes, caffeine, some spices, sodas) can spike urgency + leaks.
Tips: Plenty of water → helps soften stool.
Fiber from veggies, whole grains, seeds.
Avoid holding it.
Use proper toilet posture (feet supported, knees higher than hips). I loveee my squatty potty for this!
Why does this matter so much? Smooth bowel movements protect your pelvic floor, keeps bladder irritability in check, supports healing.
11. Stress & Your Pelvic Floor (The Nervous System Link)
Most women don’t realize stress doesn’t just live in your mind…it lives in your muscles.
Just like you clench your jaw when anxious, your pelvic floor does the same.
Over time, that “silent clench” keeps your muscles hypertonic (tight), which makes them feel weak.
This is why women under high stress often deal with leaks, urgency, constipation, and pelvic pain, even if they’re doing all the “right” exercises.
If your nervous system is always in fight-or-flight, your pelvic floor never gets the chance to truly relax and reset.
HOW to break the cycle: Start retraining your nervous system.
Join my 7-Day Unbothered Challenge—a simple daily practice to lower stress, calm your body, and give your pelvic floor the reset it’s begging for.
12. Quick Wins Matter!
Quick wins add up! These build confidence in healing and this is HUGE for staying consistent with your pelvic floor healing!
QUICK WIN IDEAS FOR YOU:
Try The 30-Second Stretch! Every time you catch yourself clenching (jaw, shoulders, pelvic floor), pause. Inhale, drop your shoulders, and exhale while gently letting go of your pelvic floor. Just 30 seconds of awareness throughout the day helps “reset” tension.
Quick win: Pair it with a daily habit (waiting for coffee to brew, sitting at a red light).
Add 5 Minutes of Hip Openers- Your hips and pelvic floor are besties. Tight hips = tight pelvic floor. Adding even 5 minutes of stretches like Happy Baby or the butterfly stretch can release tension.
Quick win: Do one stretch before bed or after workouts.
13. Treatments Go Beyond Surgery
Too often, women are given two choices: “just try this medication and do some kegels” or “wait for surgery.” That’s not the whole story.
Physical therapy, lifestyle changes, stress relief, nutrition, and guided training are proven to fix most symptoms.
Just take a look at our wall of wins HERE for the proof of thousands of women we’ve helped!
Surgery is only a small piece of the puzzle and hopefully the last resort.
HOW to get clarity on your options: Book a call with me and my team. We’ll walk through your symptoms, explain your non-surgical options, and help you build a plan that actually fits your life.
14. Exercise Smarter, Not Harder
Running, HIIT, and plyometrics are all AMAZING, but not if your pelvic floor is struggling. High-impact exercise sends pressure downward.
If your floor can’t handle it yet, you’ll end up leaking, feeling heaviness, or worsening prolapse.
That doesn’t mean you can never run or jump again. It means you need a foundation first, core stability, breath work, and gradual loading so your pelvic floor can keep up.
HOW to fix it: Join our free Pelvic Wellness Academy community where you’ll get access to 14 days of pelvic-floor-safe workouts and guidance on returning to higher-impact training.
15. Pain in Other Places Can Be a Pelvic Floor Issue
Back pain. Hip pain. Even jaw pain. Sounds unrelated, right?
But your body is one connected system. The way you breathe, clench, and move affects how your pelvic floor functions. If those muscles are tight, weak, or uncoordinated, you’ll often feel it elsewhere first.
This is why women bounce between chiropractors, dentists, and orthopedists without relief! The real issue could be the pelvic floor.
HOW to start helping yourself naturally: Watch this video where I share 3 simple steps to release tension and rebalance your pelvic floor (and stop the pain chain reaction).
16. Build a Support System (Healing Isn’t Solo Work)
Pelvic floor dysfunction is isolating. Women often feel embarrassed, dismissed by doctors, or like no one else understands what they’re going through.
That shame keeps them silent and stuck.
But I want you to know that healing is SO MUCH easier when you have a community.
Sharing wins, venting struggles, and learning from other women who “get it” makes the journey faster and less lonely. Support creates accountability, encouragement, and relief.
Join our free Pelvic Wellness Academy community with over 2000 other women who GET IT. Inside you’ll find other women on the same path, plus free resources and challenges to keep you moving forward without feeling alone or embarrassed!
17. Your Pelvic Floor Doesn’t Work Alone
Like I mentioned before, our pelvic floor is not an isolated muscle group.
It’s part of your core system—working with your diaphragm, abs, hips, and even your nervous system.
That’s why generic advice often fails for so many women. If you’re only targeting one muscle in isolation, you’ll miss the bigger picture!
HOW to connect the dots: Join the FREE 14-Day Exercise Challenge HERE to train your pelvic floor as part of your whole body, not just a muscle you squeeze.
18. Advocate for Your Health (Be Your Own Champion)
Too many women are brushed off when they bring up leaks, pain, or heaviness, and we are SICK OF IT.
They’re told it’s “normal after kids” or “part of aging.” That dismissal leaves women suffering when real solutions exist.
You know your body better than anyone.
If something feels wrong, it deserves to be addressed. You have the right to ask questions, push for answers, and find providers who listen.
HOW to take the next step: Book a free pelvic floor consultation call with my team! We’ll take your concerns seriously, give you clear answers, and help you create a plan that actually works for your life
