Most women don’t think about their pelvic floor until something feels off.
Maybe you leak a little when you sneeze.
Maybe intimacy doesn’t feel the same.
Maybe your lower back aches, you constantly feel pressure “down there,” or you’re running to the bathroom every hour.
The truth is, these aren’t just things you have to accept because you’ve had children, you’re getting older, or you’re busy.
They’re messages.
Your body is trying to tell you something.
What is the pelvic floor?
Your pelvic floor is a group of muscles that acts like a hammock at the base of your pelvis. These muscles support your bladder, bowel, uterus, and core while helping with breathing, posture, stability, and movement.
When these muscles aren’t functioning well, your body often compensates in ways you don’t even realize.
Signs your pelvic floor may need attention
- Leaking urine when coughing, sneezing, laughing, or exercising
- Frequent urges to urinate
- Constipation or difficulty emptying your bowels
- Pain during intimacy
- A feeling of heaviness or pressure in the pelvis
- Low back, hip, or tailbone pain
- Difficulty returning to exercise after pregnancy
Many women assume these symptoms are “normal.”
They’re common—but common doesn’t mean normal.
It’s not always about weakness
One of the biggest misconceptions is that every pelvic floor problem means your muscles are weak.
In reality, many women have a pelvic floor that is too tight, lacks coordination, or isn’t working in sync with their breathing and core muscles.
That’s why simply doing endless Kegels isn’t always the answer.
The goal isn’t a stronger pelvic floor—it’s a better-functioning one.
Small habits make a big difference
Improving pelvic floor health doesn’t always require hours of exercise.
Start with these simple habits:
- Breathe deeply into your ribs and abdomen instead of holding your breath.
- Avoid straining during bowel movements.
- Stand up and move regularly if you sit for long periods.
- Learn how to engage your core naturally instead of constantly “sucking in” your stomach.
- Practice exercises that coordinate your breath, core, and pelvic floor together.
Consistency beats intensity every time.
You’re not broken
As a physical therapist specializing in pelvic health, I’ve worked with countless women who believed their symptoms were just part of motherhood or aging.
The good news? Most pelvic floor issues can improve with the right education, movement, and guidance.
Your body is incredibly adaptable when you give it what it needs.
If you’ve been ignoring those little signs because you thought they were “just part of life,” consider this your reminder: you deserve to feel strong, confident, and comfortable in your body.
Let’s stop normalizing symptoms and start supporting women with the knowledge they should have had all along.
Thank you for being here. I’m excited to share practical tips, evidence-based education, and simple movement strategies to help you move better, feel better, and build confidence from the inside out.
Until next time,
Sarah Zanotti, PT, DPT, OMPT, FAFS
Founder of WHOW (Women Helping Other Women)
Click HERE To look up all of my pelvic floor courses
