Tips For A Healthy Pelvic Floor
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TIPS FOR A HEALTHY PELVIC FLOOR
While there are many things that can be done to help heal a weakened pelvic floor, even better is to keep it strong from the start and prevent any damage, to begin with. The tips below can help ensure that you’re maintaining good pelvic health at all times. These tips are particularly useful for women who have suffered a setback or are just trying to prevent one.
Maintain a healthy weight
This is important for everyone to strive for, but for those with pelvic floor issues, being overweight or obese can cause even more problems. Obesity can place increased pressure on the pelvic floor and the bladder, and this can lead to incontinence or even pelvic organ prolapse.
The extra weight placed on the pelvic floor can also strain the muscles and weaken them, further worsening any issues you may have or increasing your chance of developing them if the strain persists. Obesity is associated with gastrointestinal symptoms like constipation, abdominal pain, and diarrhea, which may cause strain on the anal muscles.
Avoid becoming constipated
Constipation is often a symptom of a pelvic floor disorder since some people with PFD are unable to relax and coordinate their pelvic floor enough to have a bowel movement. In addition to being a symptom, constipation can also be a cause of pelvic floor disorder: If you experience chronic constipation, there’s a chance that you may also be adversely impacting your pelvic floor muscles.
Sitting too long on the toilet or straining to have a bowel movement can put a lot of pressure on your pelvic floor, and this may lead to muscle dysfunction, weakness, or even a pelvic organ prolapse, especially if your condition is ongoing.
Avoid becoming constipated by drinking plenty of water, exercising regularly, and eating a balanced diet with lots of fruits and vegetables, making sure to get at least 20 grams of fiber in your daily nutritional intake.
Lift with care
Yes – there is a right and a wrong way to lift objects to protect your pelvic floor! Lifting things that are too heavy can place added stress on your core and pelvic floor muscles. First, make sure the load is manageable for you. Then, be sure to bring the item close to your body to avoid lifting things from too far away. Before you lift, remember to activate your pelvic floor muscles and bend from the hips in a squat-like position versus bending forward from your back.
Lifting and carrying from waist to shoulder level heights is safer on your back and your pelvic floor than lifting something off the floor. This may mean making some adjustments in your life in order to lift wisely, such as using a wheeled suitcase, packing smaller bags of groceries, using a wheeled cart as your laundry basket, etc.
Exercise your pelvic floor muscles and your core
As with any muscle, you can’t neglect your pelvic floor muscles if you want them to remain strong. Learning how to properly do a kegel and also how to relax your pelvic floor is important. Your training doesn’t stop there – because the pelvic floor is connected with many muscles as part of the pelvis and torso, it’s important to work them along with your core, hips, and back muscles too.
If you already suffer from a pelvic floor disorder, these exercises may look different than what you’re used to. When your muscles are already compromised, you may need to be careful with the motions you make initially, as many common exercises that work the abdomen can place a lot of pressure on your pelvic floor muscles, causing further stress or strain. A pelvic floor therapist can help you develop a routine that may include exercises like modified planks, wall pushups, or single-leg extensions.
Learn to relax your pelvic floor
It’s just as important to learn to relax your pelvic floor as it is to strengthen it. When your muscles are in a continuously contracted state, they’re unable to work as they should. This can lead to problems with bladder pain, incontinence, constipation, and even pain during sex. The pelvic floor muscles need to be able to fully contract at will (which helps when you are trying to hold urine or brace your pelvic floor when lifting something heavy) and fully relax to be able to properly do their jobs like passing stool and urine.
This may seem hard to master at first, but with some practice, it will become second nature. Read our article on how to relax the pelvic floor.
Practice good posture
It might seem easy to fix your posture, but it can actually be harder than you realize! How you carry yourself plays a big part in the health of your pelvic floor. Your pelvic floor muscles actually work in conjunction with other core muscle groups, including your spinal cord, diaphragm, and abdominals. When your body is unbalanced, some of those groups may end up carrying more or less of the load. This can lead to an imbalance in the pelvic floor too, which can create problems.
Pay attention to your posture, both when you’re sitting as well as standing. Aim for a neutral spine, which follows the natural curve of your body and puts the least amount of stress on your muscles and bones. A neutral spine is when your lower abs are flat, with just a slight curve of the spine off the floor. Avoid positions that exaggerate tilting too far out (like Donald Duck) or too far in (like the Pink Panther).
Protect your pelvic floor when you work out – modify exercises if you have a pelvic floor issue
Good posture is important for anyone who’s doing a workout, but that’s particularly true for those with a pelvic floor disorder. Without good posture, lifting could cause injury or even bladder leaks. Always make sure to maintain your posture and activate your pelvic floor muscles before lifting weights (remember to relax them when you’re done!).
If you do have a pelvic floor issue, that doesn’t mean you can’t, or shouldn’t work out. You just need to make some modifications until your pelvic floor muscles (PFMs) are stronger or capable of providing the support needed to do the activity. Avoid exercises that place repeated pressure on your pelvic floor, like fast running or jumping. Lift weights with caution. Be cautious with certain abdominal exercises when you’re not able to maintain good posture.
If you need help modifying your routine or developing a new one, see a physical therapist for suggestions.
NOTE: The information shared within NAFC’s Pelvic Floor Health Center is meant to be used as a guide but should not be considered a replacement for medical advice. Not all pelvic floor exercises are for everyone, and we strongly urge you to talk to your doctor before beginning any new workout routine, and, if possible, see a physical therapist trained in pelvic floor health to receive a diagnosis and treatment recommendation.
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Aging and the Bladder: What Changes?
As we grow older, the urinary system naturally undergoes changes that can affect bladder function.
Common age-related changes include:
Reduced bladder capacity
Increased bladder sensitivity
Changes in pelvic floor muscle strength
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Urinary urgency
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Urinary incontinence
Nocturia (waking at night to urinate)
While these symptoms become more common with age, they should never be viewed as something people simply have to live with.
The Hidden Connection Between Bladder Problems and Falls
One of the most overlooked consequences of bladder symptoms in older adults is an increased risk of falling.
Many falls occur during urgent trips to the bathroom, particularly at night. An individual may wake suddenly with a strong urge to urinate, rush through a dark room, become dizzy when standing, or trip over furniture, rugs, or other obstacles.
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Broken bones
Head injuries
Hospitalization
Loss of independence
Reduced mobility
Increased risk of future falls
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Waking multiple times each night to urinate is more than a sleep disturbance.
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Reduced concentration
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Mood changes
Increased fall risk
Lower overall quality of life
Older adults who experience frequent nighttime bathroom trips often report feeling less energetic and less able to participate in activities they enjoy.
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Many older adults quietly manage bladder leakage without discussing it with family members or healthcare providers.
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Social withdrawal
Anxiety
Depression
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Fear of leaving home
Loss of confidence
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Healthy Aging Includes Bladder Health
The good news is that many bladder conditions can be improved or successfully managed.
Treatment options may include:
Pelvic Floor Muscle Training
Strengthening the pelvic floor muscles can help improve bladder control and reduce leakage.
Bladder Training
Scheduled voiding and urge-suppression techniques may help reduce urgency and frequency.
Lifestyle Modifications
Small changes can make a meaningful difference, including:
Managing constipation
Maintaining a healthy weight
Limiting bladder irritants when appropriate
Staying physically active
Monitoring fluid intake patterns
Medical Treatments
Depending on the cause of symptoms, treatment options may include:
Medications
Neuromodulation therapies
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Prostate treatments for men
Surgical interventions in select cases
Fall Prevention Tips for Older Adults with Bladder Symptoms
If urgency or nighttime bathroom trips are a concern, consider these safety measures:
Keep pathways clear of clutter
Use nightlights between the bedroom and bathroom
Wear supportive, non-slip footwear
Install grab bars when appropriate
Rise slowly from bed to avoid dizziness
Discuss medications with your healthcare provider
Seek evaluation for persistent bladder symptoms
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A Conversation Worth Having
Too often, people assume bladder leakage is simply the price of getting older. The reality is that while bladder problems become more common with age, they are not an inevitable part of aging.
National Senior Citizens Day reminds us that healthy aging means more than managing chronic diseases—it means preserving independence, confidence, mobility, and quality of life.
If bladder symptoms are interfering with sleep, daily activities, or peace of mind, don’t ignore them. Talk with a healthcare provider and explore your options. Effective treatments and management strategies are available.
Because aging well isn’t just about adding years to life—it’s about adding life to those years.
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