Your pelvic floor is one of the most important, yet often overlooked, parts of your body. It’s a group of muscles, ligaments and connective tissues that form a hammock-like sling at the base of your pelvis.
These muscles support the bladder, bowels, reproductive organs (in women, including the uterus and vagina), and play a key role in core stability, continence, sexual function, and even posture.
As a mom who has helped thousands pregnancybirth and postpartum recovery, I know how confusing pelvic floor health can be.
Many women (and men) come to me frustrated after years of “just do more Kegels” advice that didn’t help – or even made things worse.
Choose a pelvic floor specialist
A good pelvic floor physiotherapist (or physiotherapist who specializes in pelvic health) will give you clear, evidence-based information tailored to you, not blanket advice.
Here’s what a pelvic floor specialist should tell you during your assessment and sessions:
1. Your pelvic floor isn’t just “weakness” – it can be too tight, too weak, or both.
One of the biggest myths is that all pelvic floor problems come from weakness, so more compression (Kegels) fixes everything.
In fact:
Underactive / weak pelvic floor:
Common after childbirth, with aging or low activity – leads to leaks (stress incontinence when sneezing, laughing or exercising), weight or risk of prolapse.
Overactive / tight (hypertonic) pelvic floor:
Often from stress, holding, trauma or overexertion – causes pain (pelvic, lower back pain during pregnancyhip, during sex), difficulty relaxing for bowel movements, constipation or urgency.
Many people have a mix – parts loose, parts tight.
Your doctor should explain this and assess whether strengthening, relaxation or balance is needed first.
They will never just say “do more Kegels” without checking.
2. How to properly find and activate your pelvic floor
Most people do the wrong pelvic floor contractions – bearing down instead of lifting or using the glutes/abs/legs instead.
A physiotherapist will teach you: The correct ‘lift and squeeze’ feeling – such as stopping the flow of urine or holding onto air (but never practice while actually urinating as it can disrupt bladder habits).
Total relaxation is just as important as contraction – many issues stem from an inability to let go.
Breath coordination: The pelvic floor moves with your diaphragm – inhale to gently fall/relax, exhale to gently rise.
They will use cues, mirrors or tools like biofeedback (sensors/apps) to confirm you are doing it right.
If internal review is required (with your consent), it is the gold standard for accurate feedback.
3. What an assessment really involves (and why it’s private and comfortable)
Your first session should include:
Detailed history: Symptoms (leaks, pain, sexual problems, bowel/bladder habits), pregnancies/births, exercise, stress, diet.
External examination: Posture, hip/back/pelvis alignment, breathing patterns, core strength.
Optional inner bay: Feel muscle tone, strength, endurance, coordination, tenderness or spasms. You can decline or stop at any time – many use external methods first.
Functional tests: Occupationscough or movements to see support in real life.
They will explain the findings clearly: “Your muscles are tight here, weak there – that’s why the symptoms occur.”
4. Pelvic floor problems are common – and treatable (for everyone)
Pelvic floor dysfunction affects men and women of all ages – not just pregnant or postpartum women.
Common symptoms include:
1. Urinary/bowel incontinence or urgency Pelvic pain, heaviness or pressure Pain during/after sex (dyspareunia)
2. Constipation or straining
3. Lower back/hip pain associated with poor support
A physiotherapist will reassure you that it’s not ‘normal’ to live with them – and it’s not embarrassing.
They treat it like any other muscle problem (knee or shoulder).
Evidence shows that pelvic floor therapy is a first-line, effective treatment for incontinence, prolapse, pain and more – often better than surgery alone.
5. Therapy is not just exercises – it is individualized and holistic
Beyond the basic contractions:
1. Relaxation techniques (reverse Kegels, diaphragmatic breathing, stretches) for tight muscles.
2. Strengthen progressions (with grip, speed, endurance) if they are weak.
3. Manual therapy, massage or tools such as biofeedback/electrical stimulation.
4. Lifestyle advice: Toilet habits (don’t strain), fluid intake, avoid constipation, safe exercise modifications.
5. Integration with core detoxification, posture and daily movements. They’ll set realistic goals, track progress, and empower you with at-home strategies – not endless sessions.
6. When to seek help and red flags
See a pelvic floor doctor if you have symptoms – don’t wait for “bad enough”. Early help prevents worsening (eg prolapse).
Always get permission from your doctor first, especially after giving birth.
Red flags to report: Sudden changes, blood in urine/stools, severe pain – see a doctor urgently.
Final thoughts from a mom who’s been there
Your pelvic floor deserves the same care as any other part of the body.
A great physiotherapist won’t just treat the symptoms – they’ll educate, empower and help you trust your body again.
If preparation for birth, postpartum recoveryor when you are experiencing leaks/pain years later, the right guidance makes all the difference.
Have you seen pelvic floor physiotherapy?
What surprised you the most?
Share it below – let’s normalize this conversation! 💪❤️ Our complete PregActive Pelvic Floor Restoration is a great option to help you regain your confidence. Get started today! You’ve got this – and you’re not alone.
Always consult your healthcare provider for individualized advice. This is general information based on common pelvic health best practices.
