5 Common Habits That Are Secretly Hurting Your Pelvic Floor

We have talked already about the pelvic floor, what is it and its role - a vital role in continence, posture, sexual function, and even how we breathe. But despite its importance, the pelvic floor is often unknowingly misused, overworked, or neglected.

We oftern look at pelvic floor, when you’ve given birth, are approaching menopause or beatling chronic pelvic pain. However, we need to take care of it at anytime in our life. And we often do small habits we think are harmless—or even healthy—but can actually quietly sabotaging the pelvic floor health.

Let’s explore five everyday habits that pelvic health specialists repeatedly see contributing to pelvic floor dysfunction, along with simple, therapist-backed solutions.

1. Pushing to Pee or Poop

It’s a common sight: someone leaning forward on the toilet, bearing down to hurry things along. But rushing your bathroom time by forcing urine or stool out can place excessive pressure on the pelvic floor muscles. Over time, this pressure can lead to a weakening of the support structures, contributing to symptoms like urinary leakage, urgency, and even prolapse (when pelvic organs shift out of place).

What To Do Instead:

• Allow yourself time in the bathroom. Don’t rush.

• Sit upright, with feet elevated on a stool (like a Squatty Potty, or a kids stool), to open the anorectal angle for easier bowel movements.

• Relax your belly and take deep breaths to allow the pelvic floor to release naturally.

• If you feel the urge to push, check in with your hydration and fiber intake — chronic constipation is often the culprit.

  
  

2. Poor Posture and Core Tension

We live in a world that glamorizes a flat stomach. As a result, many people unconsciously "suck in" their abs all day long. This persistent tension disrupts the natural movement of the diaphragm and pelvic floor, which work as a coordinated team. Slouching or sitting with poor spinal alignment also pulls on pelvic muscles, preventing them from functioning optimally. Whether you're at a desk or on your feet, your posture can either support or sabotage your pelvic health.

What To Do Instead:

• Practice "neutral spine" alignment: ears over shoulders, ribs stacked over hips.

• Let your belly expand naturally as you breathe — your core should move, not stay rigid.

• Stand and stretch frequently if you're seated for long periods.

• Avoid holding in your stomach for appearance. Engage your core only when needed for support.

  

  
  

3. Only Doing Kegels

Kegels — the contraction of the pelvic floor muscles — are often the go-to advice for anyone experiencing leakage or core weakness. But here’s the thing: more isn’t always better. Many people perform Kegels without guidance, incorrectly isolating the wrong muscles, over-tightening already tense muscles, or forgetting to allow for relaxation. The pelvic floor needs both strength and flexibility, and focusing only on contraction can create imbalance.

What To Do Instead:

• Focus on the full range of motion: contract and fully release the pelvic floor.

• Use breath as a guide: inhale to relax, exhale to engage.

• Incorporate functional movement: squats, bridges, and breath-coordinated exercises support real-life pelvic floor use.

  
  

4. Wearing High Heels All the Time

Heels may look fabulous, but they come with a hidden cost to your posture — and your pelvic floor. Wearing heels regularly causes the pelvis to tilt forward, disrupting the spine’s natural curve and throwing off alignment. This altered position can cause chronic tension in the lower back and create excess pressure on the pelvic floor, especially during walking or prolonged standing.

What To Do Instead:

• Alternate between heels and supportive flats.

• Stretch your calves, hamstrings, and hip flexors regularly to offset the impact of heel-wearing.

• Go barefoot or wear minimalist shoes when possible to restore foot and pelvic alignment.

• Save heels for special occasions, not daily wear.

  
  

5. Ignoring Pelvic Symptoms

This might be the most damaging habit of all: assuming that leaking, pelvic pain, or heaviness is "just normal after kids" or "part of getting older." Pelvic floor dysfunction is common — but not normal. And ignoring these signs can lead to worsening symptoms, reduced quality of life, and longer recovery times down the road.

What To Do Instead:

• Listen to your body. Early signs like leaking, urgency, or discomfort are signals to seek help.

• Work with a trainer (like me:) or see a pelvic floor specialist) — they can assess your alignment, movement, and coordination.

• Start a daily habit of connecting to your breath and pelvic floor awareness.

• Advocate for your pelvic health. You deserve care, support, and symptom-free living.

  
  

Final Thoughts: Awareness is Everything

Your pelvic floor is involved in nearly every movement you make — walking, breathing, lifting, sneezing, even laughing. Taking care of it isn’t just about doing more Kegels; it’s about unlearning habits that place strain on it daily. By letting go of these common (and often overlooked) behaviors, you're giving your body the support it needs to function well, feel strong, and move freely.

Remember, small changes in your habits can lead to big shifts in your health. Start today — your pelvic floor will thank you.