Pelvic Health Tools
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Tools To Help Maintain Pelvic Floor Health
It takes work to ensure that your pelvic floor continues to function as it should. And while there are many things you can do on your own to see improvement or manage your condition, there are also tools that can help. Whether you’re looking for something to help you perform a kegel correctly, prevent leaks while you’re working out, or even make sex a bit more comfortable, there are a number of products you can choose from. Keep reading for more information about some of these, and ask your doctor or physical therapist for more information if they sound like something you’d like to try.
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Kegel Exercise Devices
What are kegel exercise devices?
Kegel exercise devices are tools that help you contract your pelvic floor muscles. While a kegel contraction is technically just the tightening and releasing of the pelvic floor muscles, they can be difficult to do if you’ve never done them before. Many women find it hard to locate these muscles and are often surprised to learn that they’ve been contracting the wrong ones once they are finally able to meet with a pelvic floor specialist.
Kegel exercise devices take some of the guesswork out of this process by stimulating the pelvic floor muscle and causing an automatic contraction. This not only makes it easier to do a kegel when you’re first starting out, but it’s also extremely helpful in teaching women exactly which muscles they should be focusing on.
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What types of kegel exercise devices are available and how do they work?
Kegel Weights
Kegel weights are exactly what they sound like – they are weights that you hold in your vagina which helps you to build muscle control and manage bladder leaks. Kegel weights come in various sizes and shapes (usually balls or cones) and have a string attached to them. You insert the weights as you would a tampon, and simply by holding them in place and not letting them fall out, you’ll be working to strengthen the muscles of the pelvic floor.
Women typically are advised to start with low weights and progressively work their way up to larger weights as they become stronger.
Biofeedback
Biofeedback is a tool that allows women to actually see how they are contracting their pelvic muscles and how strong (or weak) their contractions are. It’s a process that is often done in a PT exam and uses sensors and a monitor to help show patients their muscle activity. Patients are able to see on-screen when they are contracting and relaxing the correct muscles, and they are able to measure how strong those contractions are.
If done regularly over time, biofeedback helps build up muscle control and strengthen the pelvic floor.
Electrical Stimulation – Internal
Electrical stimulation devices deliver a small amount of electrical current to the pelvic floor muscles, causing them to contract automatically. This is a painless sensation and helps women recognize what a kegel contraction feels like. Internal devices that use electrical stimulation involve placing a probe inside the vagina. Women can do this in a PT’s office or in the comfort of their own homes. Done regularly, electrical stimulation can help “wake up” the pelvic floor muscles and can be very beneficial to women who have trouble identifying where these muscles are or who are unable to contact them or hold the contraction for very long.
Some popular examples of internal stimulators are:
Electrical Stimulation – External
Like internal stimulators, external electrical stimulators also deliver small amounts of an electrical current to the pelvic floor muscles, but do so through the skin, making them less invasive and more comfortable. These come in different forms – some are placed inside your underwear, similar to how you would wear an absorbent pad. Some are in the form of biking-style shorts.
A great benefit of using an external stimulator is that they are wearable and do not take up your time, as you can do other things during your sessions. Some can be discreetly worn under clothing and allow you to move around your house.
An example of an external stimulator is:
Pelvic Floor Therapeutic Devices
New FDA-cleared, at-home devices are becoming available that can help treat urinary incontinence by helping to strengthen the pelvic floor muscles. Ask your doctor or other prescriber about available treatment options.
An example of a pelvic floor therapeutic device is:
Who Can Benefit From Using A Kegel Exercise Device?
Anyone who would benefit from doing Kegels could benefit from using one of these devices for a period of time. As you become more comfortable with where the pelvic floor muscles are and are more familiar with how to do a kegel contraction, you can slowly start doing them on your own without the aid of a device.
Who Should Not Use A Kegel Exercise Device?
In some cases of pelvic floor dysfunction, the pelvic floor is actually not too loose, but too tense. In women who have an overactive pelvic floor, doing additional Kegels (with, or without an exercise device) will only add to the problem.
Think about it this way – imagine you’re lifting weights and you develop a cramp in one of your muscles. Continuing to lift weights without loosening that cramp will only make the cramp worse.
So, how do you know which camp you fall into – too tense or too loose? It’s surprisingly easy to mistake the two, which is why we strongly recommend a visit to a physical therapist before starting a kegel exercise plan. A PT will give you a thorough exam, diagnose you with either a tight or a weak pelvic floor, and then show you the exercises to address your issues specifically, including how to relax your pelvic floor as well as tighten it.
It’s also important to remember that the pelvic floor does not work in isolation – incorporating your breathing and other connected muscles into your workout routine is important in developing a strong pelvic floor. A physical therapist can show you how to do this and help guide you through the workouts to ensure you’re addressing your whole body.
Vaginal Dilators
What Are Vaginal Dilators?
Vaginal dilators are tube-shaped devices that are used to help relax the muscles and expand the tissues around the opening of the vagina, helping to make a woman more comfortable with penetration.
How Do They Work?
If women are completely unable to accept penetration, it’s recommended that they start by learning to control their pelvic floor muscles. By practicing at their own pace and with what they are comfortable with, they can learn to accept the insertion of something small, such as a finger, while they learn to control their pelvic floor.
Vaginal dilators come in different sizes, and it’s recommended that women start with a dilator that is comfortable for them, then gradually work their way up to larger ones until they are able to feel comfortable with the pressure.
Who Can Benefit From A Vaginal Dilator?
Some women experience a condition called vaginismus, which is when the muscles around the opening of the vagina squeeze or tighten, making any type of penetration (such as with tampons or sexual intercourse) painful, or even impossible. Doctors aren’t sure why this happens, but it can cause anxiety in those it affects, create pain during intercourse or make it impossible for intercourse to happen at all.
Vaginal atrophy is another common condition that can occur during menopause and is often associated with other medical issues. It can cause dryness in the vagina, making penetration painful and difficult.
Women who experience vaginismus or vaginal atrophy can benefit from vaginal dilators by using them regularly to expand the tissues and relax the muscles of the pelvic floor, making sex more enjoyable and comfortable.
Vaginal Lubrication
What Is A Vaginal Lubricant?
Vaginal lubricants are artificial lubricants that help reduce vaginal dryness. They come in various textures and materials and are used to help reduce the friction of sexual intercourse, making it more comfortable and enjoyable.
How Do Lubricants Work?
Vaginal lubricants work by providing artificial lubrication to the vagina, making penetration more comfortable.
Who Can Benefit From Using A Lubricant?
Vaginal lubrication is naturally produced by the body during arousal and aids in providing comfort during sex. However, due to hormonal changes (as in menopause), or other medical conditions, the body does not always produce enough lubrication. As we age, our vaginal tissues also become thinner which can make sex more uncomfortable. In these instances, a vaginal lubricant can provide additional, artificial lubrication that can decrease the friction of sex and make it more enjoyable.
Vaginal lubricants may also assist people who are using other treatment devices, like dilators, by making them more comfortable to insert.
Pessaries
What Is A Pessary?
A pessary is a device that is often used to provide pelvic floor support. Pessaries are commonly used as a treatment for mild symptoms of pelvic organ prolapse, such as a cystocele (dropped bladder) or a rectocele (dropped bowel). They are also often used for cases of stress urinary incontinence.
How Does A Pessary Work?
There are different types of pessaries that are used for different conditions. Some look like small discs, while others may appear cube or donut-shaped.
For prolapse patients, the pessary works by inserting it into your vagina, providing support to your pelvic organs. For patients with urinary incontinence, the same type of pessary may be used, or a pessary that provides increase support to the neck of the bladder may be used to prevent leaks.
Pessaries are not one-size-fits-all. If your doctor thinks a pessary may be a good option for you, you will be fitted for it in the office. It may take several tries to get the right fit, but it’s an important step to make sure the pessary works correctly.
Once fitted, you may need regular follow-ups with your doctor to ensure that the pessary isn’t causing you any discomfort or irritation. It’s also important to keep the pessary sanitary, so regular cleaning is a must.
Who Can Benefit From Using A Pessary?
Pessaries are good options for women with pelvic organ prolapse or stress urinary incontinence – especially when they want to avoid other options that may include surgery. They’re also a great option for women who experience bladder leaks only during strenuous activity, such as working out, since they can be inserted and removed whenever you want.
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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There is an array of pelvic health tools available that can help women improve their symptoms and reduce, or even eliminate bladder leaks. Things like vaginal weights, internal or external stimulation, or training devices can make a big difference in reducing bladder leaks. Learn more about pelvic floor health tools here.
Ask your doctor or other prescriber about available treatment options.
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Why Bladder Health Matters More as We Age
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
Hormonal changes, particularly after menopause
Enlarged prostate in men
Increased prevalence of chronic conditions such as diabetes, stroke, and neurological disorders
These changes can contribute to symptoms such as:
Urinary urgency
Frequent urination
Overactive bladder (OAB)
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.
Research has shown that urinary urgency, frequency, and nocturia are associated with a higher risk of falls and fractures in older adults.
For seniors, a fall can have life-changing consequences, including:
Broken bones
Head injuries
Hospitalization
Loss of independence
Reduced mobility
Increased risk of future falls
In many cases, addressing bladder symptoms can be an important part of a comprehensive fall-prevention strategy.
How Nocturia Impacts Healthy Aging
Waking multiple times each night to urinate is more than a sleep disturbance.
Nocturia can contribute to:
Daytime fatigue
Reduced concentration
Memory difficulties
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.
Protecting sleep is an important part of protecting overall health.
The Emotional Impact of Bladder Leaks
Many older adults quietly manage bladder leakage without discussing it with family members or healthcare providers.
Unfortunately, untreated bladder symptoms can lead to:
Social withdrawal
Anxiety
Depression
Reduced physical activity
Fear of leaving home
Loss of confidence
Some people stop exercising, traveling, attending social events, or spending time with friends because they worry about finding a bathroom or experiencing leakage in public.
The result can be a cycle of isolation that negatively affects both physical and mental health.
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
Vaginal estrogen for postmenopausal women
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
Addressing both bladder health and home safety can significantly reduce fall risk.
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.
UTI and Your Period: What You Need to Know
If you menstruate, experiencing a UTI while on your period can be an uncomfortable experience.
While a menstrual period may bring pain, pelvic pressure, and make you feel like you need to urinate more, a UTI can tack on additional symptoms.
Feeling a sudden, strong urge to use the restroom, burning when you pee, noticing cloudy urine, or pain that feels different than your usual cramps shouldn’t be ignored.
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