As women, we speak about a lot of things. Our careers, relationships, self-growth, even skincare and wellness
trends. But there’s something critical—deeply personal and physiologically central—that remains absent from our everyday conversations. I mean pelvic floor wellbeing.
Probably not something you would bring up over coffee with a friend, although it probably should be addressed. Because for years now, women of all ages, most notably in their 30s or 40s, have silently struggled with a host of issues due to this, but one part of their body. But the inert truth is that the majority of us pelvic floor is, let alone how critical it is to our physical, sexual and emotional wellbeing. That, from one woman to another, I wish to change today.
What is the Pelvic Floor?
Think of the pelvic floor as a set of muscles and connective tissues which makes up the base of the pelvis, imagine this as a hammock or basket that props up the uterus, bladder and the bowel. It does this via actively managing bladder and bowel movements, aiding postural control and spinal stability, and surprisingly, even sexual healthcare.
A properly developed pelvic floor is hardly noticeable and effortless. But, when it weakens or becomes dysfunctional, life can have its surprises all long altering.
Why This Matters: The Silent Epidemic
The consultative document highlights: “By 40, nearly one in three women will sustain some form of pelvic floor dysfunction (PFD). This may include:
• Urinary incontinence (leaking when coughing, laughing, or sneezing)
• Pelvic organ prolapses (heaviness/sensation of ‘something falling’ down there)
• Dyspareunia (pain during intercourse)
• Chronic lower back or hip pain
• Chronic constipation
If left untreated, PFD can have a devastating impact on quality of life. Yet most women categorize these complaints like ‘normal after childbirth’ or ‘part of aging’. They remain muted, suffering with profound embarrassment over what they are dealing with.”
What Causes Pelvic Floor Dysfunction?
The reasons are diverse and sometimes well beyond our control:
• Pregnancy and childbirth: Pelvic muscles are put under strain, especially with vaginal delivery.
• Menopause: Decrease of muscle elasticity is caused by reduced estrogen levels.
• Straining: Obsession with exercise and laxative use can lead to chronic constipation.
• Obesity: Increased exposure of abdominal pressure has the effect of weakening the pelvic floor.
• Gynaecological or abdominal surgery trauma: (or non-obstetric type of trauma)
And many more.
What Are the Consequences of Not Addressing It?
Ignoring the pelvic floor does not only cause discomfort, but it can also result in long-term functional disability:
• The risk of incontinence might severely hinder your mobility, confidence, or even career/social life.
• Could require surgical intervention for correctional aids.
• Chronic pain might hinder intimacy, mental health, and daily activities.
• Undiagnosed concerns tend to become more complicated over time, especially post-menopause. It has repercussions beyond just the physical and impacts one’s self image.
What Are the Means to Strengthen and Heal Our Pelvic Floor?
The good news? Like any form of muscle, the pelvic floor can be trained, strengthened, and healed.
1. Physiotherapy for the Pelvic Floor:
This one is incredibly valuable. A specific pelvic floor physiotherapist has the ability to:
• Perform a muscle tone assessment (yes, some have hypertonic pelvic floors!)
• Instruct correct exercise regimens (Kegels cannot always be referred to as Kegels.)
• Implement biofeedback, manual therapy, or electrical stimulation.
Fact: One therapy session of pelvic floor therapy was able to reduce incontinence in 70% of women who had
not undergone surgery.
2. Kegel Exercises (If Done Correctly)
Kegels are contractions of the pelvic muscles. But here’s the kicker: more than 50% of women do them incorrectly.
How to do it correctly:
• Picture halting urine in mid-flow (but don’t actually practice during urination!)
• Squeeze and lift, hold for 5 seconds, and then relax
• Repeat 10 repetitions, 3 times daily
Note: You’re free to speak with a physio if you’re confused – you can do them excessively or incorrectly.
3. Posture & Core Awareness
Slouching, prolonged sitting, and weak core muscles may exacerbate pelvic issues. Add:
• Gentle yoga (especially pelvic tilts, bridges, child’s pose),
• Pilates (with instructor emphasize on pelvic stability),
• Try to refrain from straining while having a bowel movement (consider using a squatty potty)
4. Nutrition & Hydration
• Eat foods high in dietary fibre: This mitigates constipation which puts a strain on pelvic muscles.
• Drink enough water.
• Refrain from drinking bladder irritants such as alcohol, caffeine, or spicy foods.
Maintenance and Prevention Recommendations
Here’s how to maintain long-term pelvic health, even if you do not exhibit symptoms:
• Do Kegel exercises after giving birth.
• Do not postpone going to the restroom.
• Maintain a healthy lifestyle and weight.
• Actively deal with constipation before it becomes a problem.
• Work on pelvic mobility and core stability in exercise sessions.
• Be attentive to your body, pain, pressure, or leakage is NOT “normal.”
My Message to All Women Reading This:
Do not isolate yourself if you sometimes leak a little while laughing, notice a heaviness down there or actively avoid intimacy due to some discomfort. More importantly, you are not broken. Intensifying discussions around pelvic floors in relation to healthcare practitioners, our daughters, friends and even to each other, needs quite a bit of work.
Knowledge is empowering. Power comes from knowledge. It could use a lot of caring; awareness and support opt to speak up openly and indeed, done so much nowadays. Your body deserves that amount of care and concern back for all the times it has been with you throughout the seasons of life.