Pelvic Floor Therapy: The Essential Guide Every Woman Needs in 2025

Hey mama, it’s time for a little self-care talk! I know, I know, you’re probably juggling a hundred things right now—making sure your kids eat their veggies, get enough sleep, and don’t forget their homework. But when was the last time you stopped to think about your own health? Specifically, your pelvic floor health?

You might be raising an eyebrow right now. Pelvic floor therapy? Isn’t that just for new moms or women recovering from childbirth? I get it—this topic isn’t something we usually chat about during playdates or coffee runs. But trust me, your pelvic floor deserves some serious attention! Whether you’re a mom, a woman in your 20s or 40s, or even someone simply looking to improve their long-term health, pelvic floor therapy can make a world of difference.

In fact, did you know that pelvic floor dysfunction affects over 28 million women in the U.S.? And it’s not just an issue for postpartum moms! From urinary leaks to sexual discomfort, pelvic health impacts every woman, no matter her age or stage of life. So, let’s dive in and explore why pelvic floor therapy is something every woman should consider!

“If you don’t make time for your wellness, you’ll be forced to make time for your illness.” — Unknown

What Is the Pelvic Floor?

Okay, let’s get down to the basics. The pelvic floor is a group of muscles at the base of your pelvis that forms a hammock-like structure, stretching from your pubic bone to your tailbone. These muscles support your bladder, bowel, and uterus. Pretty important, right? They also control functions like urination, bowel movements, and gas. When these muscles are strong and functioning well, we don’t even think twice about it. But when something goes awry, that’s when we notice.

The pelvic floor also plays a significant role in sexual health. When these muscles contract and relax properly, they contribute to sexual pleasure and sensation. Think of your pelvic floor as the foundation of a house—it supports everything else above it!

What Can Go Wrong?

Unfortunately, life can take a toll on our pelvic floor. For many women, pregnancy, childbirth, chronic constipation, or even stress can weaken these muscles. When the pelvic floor weakens, it can lead to problems like urinary incontinence (leaking), pelvic organ prolapse (where organs shift out of place), and even pain during intercourse. But here’s the kicker: pelvic floor dysfunction isn’t just about weakness—it can also involve tightness or tension in the muscles, which can cause discomfort.

So, how do you know if you might need pelvic floor therapy? Here are some signs to look out for:

• Leaking urine when you cough, sneeze, laugh, or exercise
• A constant feeling of urgency to pee (and not always making it in time)
• Passing gas when bending over or during physical activity
• Pain during intercourse
• A sensation of heaviness or a bulge in the pelvic area
• Difficulty reaching orgasm or reduced sexual sensation

Many women assume these issues are just a part of aging or motherhood, but they don’t have to be! Pelvic floor therapy can help restore balance and get you back to feeling like yourself again.

Why Pelvic Floor Therapy Is a Game Changer

You might be wondering, “Why should I try pelvic floor therapy?” Well, let me tell you, this form of therapy can be a total game changer for your physical and emotional well-being. Here’s how it can help:

1. Helps with Postpartum Recovery: If you’ve recently had a baby, you may be experiencing pelvic floor weakness or even prolapse (when organs like the bladder or uterus shift out of place). Pelvic floor therapy can work wonders here. It helps to strengthen these muscles, improve bladder control, and reduce the risk of prolapse down the road.
2. Improves Bladder and Bowel Control: Do you experience bladder leaks when you cough or sneeze? Or maybe you have difficulty holding in your bowel movements? Pelvic floor therapy can make a significant difference in both of these areas. By strengthening these muscles, you’ll regain control over your bladder and bowels, meaning fewer embarrassing moments and more freedom in your daily activities.
3. Increases Sexual Sensation: A healthy pelvic floor doesn’t just mean fewer leaks—it can also enhance your sexual health! These muscles play a key role in sexual pleasure, and pelvic floor therapy can improve muscle function and blood flow, making intimacy more enjoyable.
4. Reduces Pain and Discomfort: Whether you’re dealing with pain during sex, pelvic heaviness, or even discomfort from constipation, pelvic floor therapy can help. It targets the root cause by relieving tension and relaxing those overworked muscles. This can help you feel more comfortable and at ease.
5. Prevents Long-Term Problems: Pelvic floor issues, like prolapse, don’t just go away on their own. In fact, they tend to worsen over time. By addressing these issues early on, you can avoid bigger problems down the road. Pelvic floor therapy is a proactive step toward improving your quality of life and preventing future complications.

“Being healthy as a parent is not just about adding years to your life, but quality to the life you share with your children.” — Unknown

It’s Not Just for Moms—Everyone Can Benefit

Pelvic floor therapy is not just for new moms. In fact, it can benefit women at any age or stage of life. Whether you’re in your 20s, 30s, or beyond, pelvic floor dysfunction can happen to any of us. Pregnancy and childbirth are common triggers, but so is stress, lack of physical activity, or even chronic constipation.

Here’s an eye-opening statistic: nearly 1 in 4 women will experience pelvic floor dysfunction at some point in their lives! That’s a lot of us, and it’s not something that only happens with age or after childbirth. It’s important to take care of your pelvic floor at every stage of life, and pelvic floor therapy can help you do that.

My Personal Journey: Why I Turned to Pelvic Floor Therapy

Let me take a moment to share my own story with you. A few years ago, I found myself in my late 20s, dealing with a pretty embarrassing issue. I had been to multiple gastroenterologists, all of whom told me I was perfectly fine. But deep down, I knew something wasn’t right. I had started experiencing something that no one really talks about—pooping my pants. Yes, I said it. On more than one occasion, I would have an accident, and it felt like my body was betraying me. I was way too young for this!

After exhausting all other options, I finally decided to visit a pelvic floor therapist. To be honest, I didn’t really know what to expect, but I was desperate for a solution. She gave me some simple, yet life-changing advice: drink warm water and do a stomach massage every day—and yes, you read that correctly. Just those two things, consistently done each day, helped me establish a regular schedule for going to the bathroom. The difference was night and day!

It might sound too simple, but this routine not only stopped the accidents but also improved my overall digestive health. I became less gassy and bloated, something I didn’t even realize had been affecting me for years. In fact, within just a couple of visits, all of those issues were resolved. I was blown away by how effective it was.

But that was just the beginning. The more I saw her, the more I realized how much more there was to pelvic floor health. She explained something to me that I had never even considered before—just like any other muscle in your body, your pelvic floor can develop knots. These knots can contribute to discomfort, incontinence, and even pain. So, pelvic floor therapy isn’t just about Kegels; it’s about truly addressing the muscles layer by layer to release these knots and restore function. She would do internal treatments on me, working through each of the three layers of pelvic floor muscles, and it was amazing to feel the difference. I also started doing daily stretches to keep the muscles flexible and relaxed.

Later, when I found out I was pregnant, the therapist helped me prepare for labor in a way that changed how I approached childbirth. Once I was past the halfway point of my pregnancy, she introduced me to breathing techniques and specific positions that would help me during each stage of labor. One of the most impactful things she did was bring my boyfriend in to teach us both how he could support me during labor. She showed us how to “shake the apples” (trust me, it sounds stranger than it is) and apply counter-pressure to alleviate pain.

You might be wondering, “How could this help you get excited for labor?” Well, here’s the thing—understanding my body and learning about labor in such a hands-on, informative way made me feel empowered. I wasn’t walking into labor with fear; I felt like I had a solid game plan and knew exactly what to expect. Turning what’s often the scariest part of pregnancy into something I looked forward to was truly life-changing.

And it didn’t end there. After giving birth, my pelvic floor therapist was by my side again, helping me recover—especially since I had a C-section. She didn’t just focus on my pelvic muscles; she also addressed the scar tissue from the surgery, making sure I healed properly.

This experience opened my eyes to just how beneficial pelvic floor therapy can be, whether you’re pregnant, postpartum, or just wanting to improve your overall health. It’s not just about managing symptoms—it’s about understanding and supporting your body, inside and out.

Why You Should See a Pelvic Floor Therapist First

You might be thinking, “Can’t I just do some Kegels at home?” Well, before you grab your yoga mat, know this: while Kegels are great for strengthening the pelvic floor, they’re not the right approach for everyone. In fact, some women need to stretch their pelvic floor muscles, not strengthen them! That’s why it’s essential to consult a pelvic floor therapist first.

A therapist can assess whether your muscles are too tight or too weak and create a tailored plan for your needs. Trust me—this personalized approach will save you time, frustration, and possibly even discomfort!

This post may contain affiliate links. When you buy through links or my site, I may receive a commission at no additional cost to you. Also, the information on this site is NOT intended to be medical advice. Please seek professional medical care if needed. See disclosures for more information.

Practical Tips for Pelvic Floor Health

You don’t have to wait for pelvic floor problems to arise to take care of yourself! Here are some easy, everyday tips to keep your pelvic floor in top shape:

1. Don’t Hold It In: If you feel the urge to pee or poop, don’t hold it in! Holding it can create unnecessary pressure on your pelvic floor, leading to long-term problems.
2. Stay Hydrated: Drinking enough water is crucial for preventing constipation, which can strain your pelvic floor muscles.
3. Mind Your Posture: Good posture does more than make you look confident—it supports your pelvic floor! Make sure you’re sitting and standing tall, with your hips aligned and shoulders back.
4. Avoid Bladder Irritants: Certain foods and drinks, like caffeine, alcohol, and spicy foods, can irritate your bladder. If you’re dealing with pelvic floor issues, try limiting these irritants to reduce discomfort.
5. Practice Relaxation: Sometimes, pelvic floor dysfunction is caused by too much tension. Learning relaxation techniques or practicing deep breathing exercises can help your muscles relax and relieve tension.

When to Seek Help

If you’re dealing with any pelvic floor symptoms that are affecting your daily life, don’t hesitate to reach out to a pelvic floor therapist. Whether it’s leaks, pain, or discomfort, therapy can help you regain control and feel your best again. The sooner you seek help, the sooner you can start living without worrying about those little things that hold you back.

“Pelvic floor therapy is about more than just fixing problems; it’s about reconnecting with your body and improving your quality of life.” — Anonymous

Final Thoughts

Pelvic floor therapy might not be a topic of conversation at lunch with your friends, but it’s something every woman can benefit from. Whether you’re recovering from childbirth, struggling with incontinence, or simply want to improve your overall pelvic health, therapy can truly enhance your quality of life.

So take a moment to check in with your pelvic health. If you’re experiencing any symptoms—or even if you’re just curious about how to keep everything in tip-top shape—talk to a pelvic floor therapist. You’ll be amazed at how much of a difference it can make.

References

• https://www.continence.org.au/who-it-affects/women/female-pelvic-floor-muscles
• https://continence.my.salesforce.com/sfc/p/#A0000000KUc9/a/0f000000HbyQ/cP2bPxCeob3V7Njr3YleN831wYHNXnypuoGESHGrsYM
• https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pelvic-floor#symptoms-of-pelvic-floor-muscle-dysfunction
• https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction
• https://columbiasurgery.org/colorectal/pelvic-floor-disorders-frequently-asked-questions
• https://www.beaumont.org/conditions/pelvic-floor-dysfunction
• https://www.nichd.nih.gov/health/topics/pelvicfloor/conditioninfo/causes
• https://www.uchicagomedicine.org/conditions-services/obgyn/urogynecology/pelvic-floor-disorders
• https://medlineplus.gov/pelvicfloordisorders.html
• https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/treating-patients-with-pelvic-floor-dysfunction/mac-20431390
• https://www.dignityhealth.org/conditions-and-treatments/womens-services/pelvic-floor-tension-myalgia
• https://my.clevelandclinic.org/health/diseases/22870-hypertonic-pelvic-floor
• https://www.nhs.uk/conditions/pelvic-organ-prolapse/
• https://www.massgeneral.org/pelvic-floor/patient-resources/self-help-measures
• https://www.massgeneral.org/pelvic-floor/patient-resources/self-help-measures
• https://www.unitypoint.org/find-a-service/therapy-and-rehabilitation/pelvic-floor-dysfunction
• https://fascrs.org/patients/diseases-and-conditions/a-z/pelvic-floor-dysfunction-expanded-version