Pelvic floor: the questions you ask us most (and their answers)
What it is, why it weakens, how to train it and when to ask for help. A clear guide for women of any age.
The pelvic floor is still something of an unknown, even though it plays a part in everyday things like laughing, jumping, running or lifting a child. We've gathered the questions that come up most often in our sessions.
What exactly is the pelvic floor?
It's a kind of muscular hammock running from the pubic bone to the tailbone. It supports the pelvic organs and plays a role in continence (controlling urine, wind and stools), in sexuality and in trunk stability, together with the diaphragm and deep abdominals.
What signs suggest it needs attention?
- Leaking urine when coughing, sneezing, laughing or jumping.
- Frequent urgency to urinate.
- A feeling of heaviness or a bulge in the vagina.
- Pain during sex or in the pelvic area.
- Difficulty controlling wind.
These symptoms are common, but they're not “normal” just because you've had children or are getting older. They can be treated and are worth getting checked.
How do you train it?
Pelvic floor exercises (often called “Kegels”) involve contracting the muscles as if you were holding in urine and wind, lifting them inwards, and then relaxing them completely. The UK's National Health Service (NHS) guidelines recommend combining sustained contractions (up to about 10 seconds) and quick contractions, several times a day, for at least three months to notice results.
Training by stopping the flow of urine isn't recommended: it can only be useful, occasionally, to identify the muscles.
What about hypopressives, Pilates or yoga?
They can be good complements for posture, breathing and body awareness, but the evidence shows they don't replace specific pelvic floor training. The ideal combination: guided specific work + overall movement.
Can I play sport or do strength training?
Yes, in most cases. Adjusting loads, coordinating your breath with the effort (exhaling as you exert) and avoiding impact while you have symptoms is usually enough. A professional assessment will tell you what's right for you.
When should you seek professional help?
If you have any of the symptoms above, after giving birth (ideally between 6 and 8 weeks) or during perimenopause, an assessment with a pelvic floor physiotherapist is the best investment. She'll tell you whether your muscles need strengthening, relaxing or better coordination.
How we care for it at INNER
In all our sessions — Yoga, Pilates & Toning, Strength, Hypopressives and Personal Training — we pay attention to the pelvic floor and breathing, and we work in coordination with your physiotherapist when needed.
This content is for general information and does not replace an assessment by a healthcare professional. If you have pain or an injury, are pregnant or have recently given birth, check with your doctor or physiotherapist first.
Frequently asked questions
Is it normal to leak urine after giving birth?
It's common, but it shouldn't be considered normal or permanent. A pelvic floor assessment and specific training help in most cases.
How long does it take for the pelvic floor to improve?
With regular training, guidelines suggest around three months to notice clear improvements.
Does menopause affect the pelvic floor?
Yes. The drop in oestrogen affects the tissues of the pelvic area, so at this stage it's especially advisable to keep up the training and seek advice if symptoms appear.
Do men have a pelvic floor too?
Yes, and it can be trained too. This article focuses on women's most common needs.
Sources
Would you like to work on this in a session?
Request a session
