5 Healthy Habits for Your Pelvic Floor
Because your pelvic floor deserves a little TLC, too.
When people think about muscles, they often picture biceps, quads, or maybe a six-pack. But there’s a whole group of muscles working behind the scenes that play a huge role in your daily life — and they’re easy to overlook.
Let me introduce (or re-introduce) you to your pelvic floor:
Think of it like a muscular hammock sitting at the base of your pelvis. It supports your internal organs, helps control your bladder and bowels, plays a key role in sexual function, is a pump for the lymphatic system and is an important part of your deep core. Not bad for a group of muscles you can’t even see, right?
But when these muscles aren’t functioning well, it can lead to issues like:
Leaking pee or gas (yep, it’s common — but not normal)
Pelvic pain
Low back pain
Pressure or heaviness (especially during or after activity)
Pain with sex
Bladder urgency and going too often
Constipation or difficulty with bowel movements
The good news? There are simple daily habits you can build to keep your pelvic floor strong, functional, and happy. Here are five to get you started:
1. Avoid Straining
We’ve all done it — pushing to pee quickly because you have a busy day or straining with constipation. But forcing things along can throw off the normal emptying reflexes and stress the pelvic floor and pelvic organs, increasing the risk of issues like prolapse over time.
Here’s how to take the pressure off:
Blow into a closed fist while you go #2 instead of pushing or straining.
Use a squatty potty (or just a small stool or garbage can under your feet) to improve your position for bowel movements.
Breathe slowly and deeply — relaxing your pelvic floor and calming the nervous system.
Slow down. Give yourself 5 minutes to go — your body deserves the time.
2. Exercise
Pelvic health is one more reason to move your body. Here’s how exercise helps:
Weight-bearing activities like walking, hiking, or dancing keep digestion regular and the bowels moving.
Hip and core strengthening helps support the pelvis and reduce strain on the pelvic floor.
Pelvic floor exercises (aka kegels — but done right!) can prevent or improve prolapse and incontinence. We’ve got strong evidence to back this up!
Restorative movement like stretching or diaphragmatic breathing helps release tension in overworked pelvic floor muscles.
Bonus: Exercise also supports stress management — and we’ll explain why that matters next.
3. Relax the Pelvic Floor
Many people hold tension in their pelvic floor without even realizing it — especially those who tend to clench their jaw, shoulders, or glutes throughout the day.
Chronic pelvic tension can make it harder for these muscles to relax, stretch, or respond when they’re actually needed — like during a sneeze, a workout, or intimacy.
Try this tip:
Every time you take a sip of water or glance at your phone, say to yourself “drop the pelvic floor.” Not sure how? Take 2–3 slow, deep belly breaths and imagine the pelvic floor softening downward with the inhale. With practice, it gets easier!
4. Hold Your Bladder, Not Your Bowels
Let’s bust a common myth: “just-in-case peeing” isn’t helping. In fact, emptying your bladder before it sends a strong signal (like before you leave the house, after your walk, before dinner, etc.) can actually train your bladder to become less tolerant over time. Hello, frequent trips to the bathroom!
Instead:
Wait until your bladder feels genuinely full.
Distract yourself with light movement, a few deep breaths, or a complex mental task. If the urge fades, it wasn’t the real deal.
But the opposite is true for your bowels — don’t delay! Ignoring that early signal can lead to constipation. Here’s how to support healthy bowel habits:
Start your morning with a warm drink (tea, coffee, or even hot water).
Eat a hearty, warm breakfast (like oatmeal).
Sit on the toilet within half hour of eating and try sitting there for 5 minutes even if you don’t have a strong urge — this can help retrain your body’s natural rhythm for emptying earlier in the day.
5. Manage Stress
Ever had to pee right before something nerve-wracking — like a big presentation or performance? That’s your nervous system and bladder talking to each other.
Stress affects your pelvic health more than you might think. When you’re in “fight or flight” mode:
Pelvic floor muscles may hold tension
Bladder urgency and irritability can increase.
Digestion (and elimination) can slow down.
Incorporating stress-reducing practices can make a big difference:
Daily movement
Quality sleep
Breathing exercises or mindfulness
Time outdoors
Talking with someone you trust (or a mental health professional)
In Summary:
Your pelvic floor does a lot for you — let’s return the favour. These five habits can help prevent issues before they start and support recovery if you’re already noticing symptoms.
If you’re dealing with leaking, pain, pressure, or just not feeling quite “right” down there, you’re not alone — and you don’t have to figure it out on your own!
Click here to learn how we can work together.
