When we think about muscles, we usually picture arms, legs, or even our abs—but there’s another group of muscles that’s just as important, though we rarely talk about it: the pelvic floor. These hidden muscles play a huge role in how we feel and function every day. So, what happens when your pelvic floor is trying to tell you something?
Let’s dive into a topic we often shy away from but really shouldn’t!
First Things First: What Is the Pelvic Floor?
Imagine a small hammock made of muscles at the base of your pelvis. That’s your pelvic floor. It supports your bladder, bowel, and for women, the uterus—basically the organs that help you pee, poop, and (for some) give birth.
It works day and night, helping you:
- Control bladder and bowel function
- Maintain core stability
- Support sexual function
- Carry and deliver a baby (for those who are pregnant)
But just like any other group of muscles, the pelvic floor can become too weak—or too tight. And when that happens, your body starts dropping hints.
Common Signs Your Pelvic Floor Needs Attention
Sometimes, the signs are subtle. Other times, they’re loud and clear. If you’re experiencing any of the following issues, your pelvic floor might be trying to wave a red flag.
1. Leaking When You Laugh or Sneeze
This is called stress incontinence and it’s one of the most common symptoms of pelvic floor dysfunction. A little urine might escape when you cough, sneeze, jump, or run. It might feel like something you should just accept after having a baby or getting older—but it doesn’t have to be that way.
2. That Urge “I’ve Gotta Go!” Coming Out of Nowhere
Do you suddenly feel like you have to race to the bathroom but barely make it in time? That could be urge incontinence. Your bladder and brain aren’t communicating properly—and your pelvic floor muscles might be part of the problem.
3. Painful Intercourse or Pelvic Pain
Sex shouldn’t hurt. Chronic pelvic pain or discomfort during intimacy can often point to overly tight pelvic floor muscles. Just like holding your shoulders up all day can make them sore, a clenched pelvic floor can cause pain too.
4. Constipation or Trouble Emptying the Bladder
If you feel like you’re straining, or it’s hard to fully “go,” your pelvic muscles may not be relaxing like they should. That tension can affect both bowel and bladder function.
5. Pressure or Bulging Down There
This could be a sign of pelvic organ prolapse, which is when pelvic organs start sinking because of weak support muscles. It might feel like heaviness, a dragging feeling, or something “falling out.”
Wait, This Happens to Everyone?
Not everyone—but you’re definitely not alone. Pelvic floor issues are extremely common, especially among:
- Women who’ve given birth (especially vaginally)
- People going through menopause
- Folks who lift heavy at work or the gym
- People who’ve had pelvic surgery
- Men with prostate issues
It’s not just a “women’s issue.” In fact, men can experience pelvic floor dysfunction too, often in the form of pain, bladder problems, or sexual dysfunction.
So, What Can You Do About It?
First off, don’t panic. Pelvic floor issues are super treatable—with the right help. One of the best steps you can take is seeing a pelvic floor physiotherapist (sometimes called a pelvic health therapist). They’re trained to assess and treat the muscles you can’t see.
What Does a Pelvic Floor Physiotherapist Do?
They’ll take the time to understand your symptoms, check your muscle function (it’s more comfortable than you might think), and guide you through exercises to help you retrain and reconnect with your pelvic floor.
- Have a tight pelvic floor? You’ll learn how to relax and release.
- Have weak muscles? You’ll practice gentle strengthening exercises.
- Not sure what’s going on? You’ll get a tailored plan just for you.
And nope, it’s not all kegels. In fact, doing kegels the wrong way—or when your muscles are already too tight—can actually make things worse. That’s why getting expert guidance is so important.
Real Talk: Why Do We Avoid Talking About This?
There’s no getting around it—pelvic health still feels a little taboo. But here’s the truth: talking about peeing, pooping, or sex shouldn’t be embarrassing. It’s part of how our bodies work.
If you had a tight neck or injured hamstring, you wouldn’t think twice about going to a physiotherapist. So why hesitate when it comes to your pelvic floor?
Listen to Your Body—It’s Okay to Ask for Help
When your pelvic floor isn’t happy, it can impact your entire life—from playing with your kids to enjoying intimacy or simply not stressing about finding a bathroom. The good news is, with the right care, you can restore your pelvic health and feel like yourself again.
If you’re experiencing symptoms, don’t ignore them. Reach out to a qualified pelvic health physiotherapist near you. It might feel awkward at first, but your future self will thank you.
In Summary: Know the Signs, Take Action
Your pelvic floor is more important than you might think. It keeps things functioning behind the scenes—and deserves just as much attention as your other muscles. Here’s a quick recap:
- Common signs include leaking, urgency, pain, constipation, and pressure
- Both women and men can have pelvic floor issues
- A physiotherapist can help fix the problem, not just cover it up
Ready to take the next step? Book a consultation with a pelvic health physiotherapist and start listening to what your body’s been trying to tell you all along.
You don’t have to live with discomfort. Relief is possible, and help is closer than you think.
