Your Pelvic Floor Is Paying Attention to Your Daily Habits…
If you’re dealing with pelvic symptoms—leaking, pressure, discomfort—and nothing seems to explain them, the answer might be in how you go about your day.
Not what workout you’re doing or whether you remembered your pelvic floor exercises… but how you’re sitting, breathing, holding tension, drinking water, or reacting to stress.
All the stuff that seems too basic to matter. But it does.
In the clinic, we see this constantly: someone comes in thinking something is “wrong,” when really, their body has been adapting to daily habits that aren’t working with their pelvic floor.
Here are a few that come up all the time—and what to do about them.
Posture: How You Sit, Stand, and Move All Day Long
This isn’t about “sitting up straight.” It’s about whether your body has options or is stuck in one position all day.
Sitting slouched on the couch for hours? Tucking your pelvis while holding your baby? Standing with your weight dumped into one hip?
All of these affect how your pelvic floor works, especially if it’s happening day in and day out.
💡 Try this: When you’re sitting, keep your feet flat, untuck your pelvis slightly, and think “stacked but relaxed.” Small shifts matter.
Breathing: The Way You Breathe Changes How Your Pelvic Floor Moves
If you’re holding your breath a lot (especially when stressed or focused), or only breathing high into your chest, your pelvic floor may never fully relax—or engage.
That leads to symptoms like pressure, urgency, and a feeling like you can’t fully let go.
💡 Try this: Put one hand on your ribcage and one on your belly. Inhale through your nose and see if both hands gently expand. No forcing. Just see what your breath is doing.
Hydration: It’s Not Just About Peeing “Enough”
If you’re chugging all your water in the evening, or barely drinking anything because you don’t want to pee all the time—it can confuse your bladder and irritate your pelvic floor.
💡 Try this: Sip consistently throughout the day. Watch the color of your pee—it should be pale yellow. And stop peeing “just in case” before every errand. Your bladder needs trust, not control.
Poop Habits: Straining Hurts More Than You Think
If you’re dealing with constipation or just pushing a little too hard to go, that pressure builds up against your pelvic floor. Over time, it can lead to symptoms like leaking, prolapse, and pain.
💡 Try this: Use a footstool (like a Squatty Potty or a cheap stepstool), don’t rush, and give yourself time. Eating enough fiber and moving your body regularly also makes a difference.
Stress: What Your Mind Feels, Your Body Holds
When you’re overwhelmed, your body doesn’t just feel tired. It tenses up. That often shows up in your jaw, your shoulders, your abs, and yes—your pelvic floor.
💡 Try this: Check in once or twice a day: Are you clenching your glutes? Holding your breath? Tension in your jaw? Take a few deep breaths and soften what you can.
Hormones: Your Cycle and Life Stage Change How Things Feel
Around your period, you might feel more pressure or pain. During perimenopause or menopause, things can feel drier, weaker, or more unpredictable. None of this is “just aging”—but it is common.
💡 Try this: Track your symptoms and bring them to your provider. These shifts matter when it comes to how your muscles function and how we treat them.
The Bottom Line
Your pelvic floor responds to your entire environment—not just the exercises you do once a day. So if you’re feeling stuck, start by looking at the stuff you do without thinking. Because those small, repeated habits? They’re shaping how your body feels.
And if you’re not sure where to start, that’s where we come in. At Imagine Pelvic Health we help you figure out what’s working, what’s not, and how to build a plan that makes sense for your body and life.
