Physical Health
6 Everyday Habits That Can Weaken Your Pelvic Floor Health And What to Do Instead
Your pelvic floor is a crucial but often overlooked part of your core. This group of muscles supports your bladder, bowels, and reproductive organs. When working properly, the pelvic floor plays a big role in bladder control, posture, sexual function, and even stability.
But did you know that some small, everyday habits could be silently weakening your pelvic floor over time?
Pelvic floor therapists often see patients struggling with pelvic pain, urinary leakage, or pressure—not from injury, but from things they do every day without realizing the harm.
Below are 6 common habits that can put your pelvic floor at risk—and what to do instead to keep those muscles strong and healthy.
1. Holding In Your Pee Too Long
It may seem harmless to delay a trip to the bathroom, but regularly holding your urine for extended periods can lead to an overstretched bladder and weaken your pelvic floor muscles.
What to do instead:
Use the restroom when you feel the urge—but not every time you “might” need to go. Avoid making your bladder wait too long or too often.
2. Peeing “Just in Case” All the Time
On the flip side, constantly going to the bathroom “just in case” can actually train your bladder to send early signals—even when it’s not full. Over time, this can create urgency issues.
What to do instead:
Stick to urinating every 2 to 4 hours and respond to natural cues—not out of habit or anxiety.
3. Straining During Bowel Movements
Pushing or straining during constipation increases abdominal pressure, which transfers directly onto your pelvic floor. Over time, this can cause prolapse or muscle fatigue.
What to do instead:
Support healthy bowel movements by drinking plenty of water, eating fiber-rich foods, and using a footstool to raise your knees into a squat-like position.
4. Overdoing Kegel Exercises
Yes, Kegels can help strengthen the pelvic floor—but doing them too often or without proper guidance can backfire, causing muscle tension or imbalance.
What to do instead:
Focus on both contracting and relaxing the pelvic floor. A balanced approach is key. If unsure, consult a pelvic floor physical therapist for a customized plan.
5. Sucking In Your Stomach All Day
Many people constantly “hold in” their belly to look slimmer, but doing this long-term can disrupt normal breathing and place pressure on the pelvic floor.
What to do instead:
Allow your abdomen to expand naturally when breathing. Engage your core only when needed—for example, during lifting or workouts.
6. Ignoring Pain During Sex or Exercise
Discomfort during intercourse or certain exercises might indicate pelvic floor dysfunction. Ignoring these signs could lead to more serious issues over time.
What to do instead:
Talk to your doctor or a pelvic floor specialist if you experience pain. Addressing early symptoms helps prevent long-term damage or dysfunction.
🧠 Why Pelvic Floor Health Matters
A weak or overactive pelvic floor can lead to a host of problems including:
- Urinary leakage
- Constipation
- Pelvic organ prolapse
- Lower back pain
- Pain during sex
Maintaining good habits, listening to your body, and getting professional help when needed can make a huge difference in your core and overall well-being.
✅ Final Thoughts
Most of us don’t think twice about our pelvic floor until something goes wrong. But by avoiding these six everyday habits—and replacing them with smarter strategies—you can keep your pelvic floor strong, balanced, and healthy.
If you’re experiencing ongoing pelvic issues, don’t hesitate to seek guidance from a pelvic floor therapist. They can assess your needs and build a recovery plan that’s specific to your body.
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Understanding Pelvic Floor Conditions from Youtube
