When people think about pelvic floor health, they often assume problems only happen after pregnancy or with aging. But in reality, everyday habits can place repeated pressure on the pelvic floor over time. Small daily behaviors can either support these muscles or gradually weaken them. The good news is that once you know what to look for, many of these habits are easy to adjust.
1. Constantly Holding Your Breath During Exercise
Many people hold their breath when lifting weights or doing challenging movements. This increases pressure inside the abdomen, which pushes downward on the pelvic floor. Over time, repeated pressure can strain these muscles.
How to fix it:
Focus on steady breathing during exercise. In Pilates, exhaling during the effort of a movement helps the pelvic floor and deep core muscles engage together.
2. Straining During Bowel Movements
Frequent straining when using the bathroom places significant downward pressure on the pelvic floor. This can weaken the muscles over time and contribute to pelvic floor dysfunction.
How to fix it:
Support digestive health by eating enough fiber, staying hydrated, regular exercise, and avoid sitting on the toilet for more than 5 minutes (no phone in the bathroom, 5 minutes max, make it a rule!).
3. Sitting for Long Periods Without Movement
Long hours of sitting can reduce circulation and cause the pelvic floor muscles to become either weak or overly tight. Like any muscle group, the pelvic floor benefits from regular movement.
How to fix it:
Stand up, stretch, or walk around throughout the day. Even short breaks can help maintain healthy muscle function.
4. High-Impact Exercise Without Core Support
Running, jumping, or intense workouts without proper core engagement can place repeated pressure on the pelvic floor. This does not mean these exercises are bad. It simply means the body needs enough strength and coordination to support them.
How to fix it:
Strengthening the deep core through exercises like Pilates helps prepare the body to handle higher-impact movement safely.
5. Peeing “Just in Case”
Many people will go to the bathroom before taking a long trip in the car or before they go to bed at night, not because they feel the urge to go, but because if they can avoid going in the next several hours it is more convenient and comfortable for them. Trying to pee when you don’t actually need to can put pressure on those pelvic floor muscles, causing damage over time.
How to fix it:
Only go pee when you have the urge. Aim for every 2-4 hours.
Keep Your Pelvic Floor Healthy
The pelvic floor is involved in many everyday activities, from breathing and posture to exercise and digestion. Small habits repeated over time can either strengthen or strain these muscles. By improving breathing, strengthening the deep core, and building body awareness through movement like Pilates, you can help keep your pelvic floor healthy and strong.
Sources
National Institute of Diabetes and Digestive and Kidney Diseases. Kegel Exercises.
https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
Cleveland Clinic. Pelvic Floor Dysfunction.
https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunctionSelf. 6 Small, Everyday Habits Pelvic Floor Physical Therapists WIsh You’d Break https://www.self.com/story/bad-habits-pelvic-floor
