The pelvic floor may be out of sight, but it should never be out of mind.
This important group of muscles supports the bladder, uterus, and bowel, playing a critical role in core stability, continence, and sexual health. Just like any muscle group, your pelvic floor changes with time—and maintaining its strength is key to lifelong wellness.
Whether you’re in your 20s or navigating post-menopause, here’s how pelvic floor care can support your health at every stage of life.
In Your 20s & 30s – Building a Strong Foundation
During your reproductive years, the pelvic floor experiences significant demands. Pregnancy, childbirth, high-impact exercise, and even prolonged sitting can all affect pelvic health.
Common concerns-
- Urinary leakage when laughing, coughing, or exercising
- Pelvic pain
- Recovery post-childbirth
What you can do-
- Start Kegel exercises to strengthen the pelvic floor. Not sure you’re doing them correctly? A pelvic floor physical therapist can help.
- Mind your posture and core—slouching or poor alignment can increase pressure on pelvic muscles.
- See a physiotherapist postpartum to assess pelvic floor recovery, even if you had a “normal” delivery.
In Your 40s & 50s – Preparing for Menopause
Perimenopause can bring hormonal changes that affect pelvic floor tone, elasticity, and function. You might start to notice changes in bladder control or intimacy.
Common concerns-
- Urinary urgency or frequency
- Vaginal dryness or discomfort
- Beginning signs of pelvic organ prolapse
What you can do-
- Continue or begin pelvic floor exercises with added focus on relaxation as well as strength.
- Consider working with a pelvic health physiotherapist for personalised support.
- Talk to your healthcare provider about estrogen therapy or vaginal moisturizers if dryness is an issue.
In Your 60s & Beyond – Supporting Function & Quality of Life
Aging, reduced estrogen, and decreased muscle mass can all weaken pelvic floor function. But it’s never too late to start strengthening and improving your pelvic health.
Common concerns-
- Pelvic organ prolapse
- Incontinence
- Constipation
- Reduced sexual sensation
What you can do-
- Engage in gentle pelvic floor exercises daily—consistency is more important than intensity.
- Use supports like pessaries for prolapse if needed, with guidance from a clinician.
- Prioritise hydration, fiber, and movement to support healthy bowel function.
When to Seek Help
Pelvic floor dysfunction is common, but it’s not something you have to “just live with.” If you’re experiencing –
- Leaking urine
- Pain during intercourse
- Difficulty emptying your bladder or bowels
- A sensation of heaviness or bulging in the pelvic area
…it’s time to see a specialist. Pelvic health physiotherapy is a non-invasive, effective treatment option for most women.
Pelvic Floor Physiotherapy at Sandgate Physical Health Clinic
Pelvic floor health is essential to overall wellbeing, and it’s never too early—or too late—to start working on it. At Sandgate Physical Health Clinic, we have highly trained and experienced Women’s Health Physios and we’re here to support women through every stage of life with personalised pelvic health assessments, diagnosis, therapy, and education.
Ready to take a positive step in your health journey?
Contact us today to book a pelvic health consultation and take control of your wellness from the inside out.