It is something that we do not talk about nearly enough, but the truth is your pelvic floor health matters a lot. It quietly supports our everyday health and well-being, and it affects women and men at different stages of life. Whether you are in your twenties or navigating midlife, those muscles play a bigger role than you think.
Understanding the Pelvic Floor
Picture your pelvic floor like a supportive sling made of muscles and connective tissue. The sling stretches from your pubic bone to your tailbone, and for both men and women, it helps hold up the bladder, rectum and bowels. For women, pelvic floor muscles also cradle the uterus and are key to supporting a growing baby. These muscles are behind some essential functions, like controlling when you go to the bathroom, keeping your core stable, supporting your organs, and even sexual function.
But like any other muscle group, the pelvic floor can weaken over time. In men and women, obesity, aging, high-impact exercise, and even chronic coughing can strain these muscles. For women, the changes experienced during pregnancy and childbirth can stretch and potentially weaken these muscles. When one’s pelvic floor muscles weaken or become imbalanced, a host of issues can arise.
Common Signs of Pelvic Floor Dysfunction
- Urinary incontinence (leaking when you sneeze, laugh, or exercise)
- Fecal incontinence
- Heavy feeling or pressure in the pelvic area
- Painful intercourse
- Lower back pain
- Difficulty emptying your bladder or bowels
While these symptoms are common, they are not normal, and they are definitely not something people should have live with.
Why Strengthening Your Pelvic Muscles Matters
There are perks to building a strong pelvic floor, including improved bladder and bowel control, enhanced sexual satisfaction, and support in postpartum recovery. It also lowers the chances of pelvic organ prolapse and gives your core extra support.
A strong pelvic floor is also essential for athletes, especially those who run, lift weights, or do high-impact workouts. When those muscles are weak, your performance can be affected and there is an increased risk of injury.
How to Strengthen Your Pelvic Floor
The operative word is kegels. They are often seen as a woman-only thing, but that is a myth; men can benefit from them too. Strengthening the pelvic floor is not just about preventing leaks or boosting one’s core; for men, it can also ease symptoms tied to an enlarged prostate and reduce swelling.
While these targeted contractions are the go-to pelvic floor exercise, lots of people are not sure if they are doing them right or whether they are even working. To do a Kegel properly:
- Pretend you are trying to stop the flow of urine or avoid passing gas – squeeze and lift the muscles inward.
- Hold for 3–5 seconds, then relax for the same amount of time.
- Repeat 10–15 times, three times a day.
Other helpful tools and practices:
- Pilates and yoga, which focus on core and pelvic stability.
- Lifestyle changes like staying hydrated, avoiding constipation, and maintaining a healthy weight.
When to Seek Help
If you are experiencing persistent symptoms, talk to your doctor. Do not let embarrassment hold you back; millions face the same issues, and there are effective solutions.
Your pelvic floor plays a bigger role in your well-being than most people realize. Strengthening it can have powerful ripple effects, emotionally, physically, and mentally. It is about more than avoiding leaks or aches. It is about reconnecting with your body, building confidence, and reclaiming control.
Strong foundations start from within.
