The Little Muscles Doing a LOT of Work

When was the last time you thought about your pelvic floor? If the answer is “never” or “only when I sneeze,” you’re definitely not alone! Your pelvic floor might not be something you chat about over coffee, but these hardworking muscles deserve a little more attention.

As part of our Women’s Health focus, we’re breaking down the facts, busting a few myths and explaining why looking after your pelvic floor is an important part of looking after you.

So, what exactly is your pelvic floor?

Think of your pelvic floor as a supportive sling of muscles and tissues at the base of your pelvis. It helps support your bladder, bowel and uterus, contributes to bladder and bowel control and plays a role in sexual function. In other words, these little muscles have a pretty big job!

FIVE fun facts you might not know

ONE. It's not just about bladder control.
Your pelvic floor does much more than help you avoid those unexpected bathroom dashes. It supports your pelvic organs, contributes to bowel control and plays a role in sexual function.

TWO. Strong doesn't always mean tight.
One of the biggest misconceptions about pelvic floor health is that you should constantly be squeezing these muscles. In reality, a healthy pelvic floor needs to contract when required and relax fully. Overactive or tense pelvic floor muscles can also cause problems, which is why more exercises aren't always the answer.

THREE. You can train your pelvic floor.
Just like other muscles in your body, your pelvic floor can benefit from regular, correctly performed exercises. However, the right approach depends on your individual needs. A pelvic health physiotherapist can help you work out whether strengthening, relaxation or a combination of both is best for you.

FOUR. Pregnancy isn't the only thing that affects your pelvic floor.
Pregnancy and childbirth can place additional demands on these muscles, but pelvic floor health matters throughout life. Hormonal changes, menopause, ageing, chronic coughing, constipation and certain types of physical strain can all influence pelvic floor function. And yes, even people who have had a caesarean birth can experience pelvic floor symptoms!

FIVE. Your pelvic floor works with your breath.
Your diaphragm, deep abdominal muscles and pelvic floor work together to help manage pressure inside your body. Coordinating your breathing with movement can support good pelvic floor function during everyday activities and exercise.

The Sneeze Test: Have you heard of “The Knack”?

Ever crossed your legs before a sneeze, laughed a little too hard or felt a small leak during a workout? You're not alone, and you don't need to feel embarrassed about it. “The Knack” is a technique that involves gently contracting your pelvic floor just before coughing, sneezing or another activity that increases pressure on your bladder. It can help some people reduce leakage. However, if you're regularly experiencing leaks, don't simply accept them as part of life. Bladder leakage is common, but effective assessment and treatment options are available.

Your toilet habits matter, too!

Here's a fun fact you might not expect: your bowel habits can affect your pelvic floor. Regular constipation and straining can place additional pressure on the pelvic floor. Staying hydrated, eating enough fibre, moving regularly and responding to your body's natural urge to go can help support healthy bowel habits. And one important reminder: you shouldn't routinely stop your urine midstream to practise pelvic floor exercises.This can interfere with normal bladder emptying.

When should you seek help?

Pelvic floor symptoms are common, but that doesn't mean you have to put up with them. It may be worth speaking with your GP or a pelvic health physiotherapist if you experience:

• Leaking urine when coughing, sneezing, laughing or exercising.

• A frequent or urgent need to urinate.

• Difficulty controlling bowel movements or passing stool.

• A feeling of heaviness, pressure or bulging in the vagina.

• Pain during sex or persistent pelvic discomfort.

• Difficulty relaxing your pelvic floor muscles.

You don't have to wait until symptoms become disruptive to ask questions or seek advice.

Give your pelvic floor a little love.

Your pelvic floor is working behind the scenes every day, supporting your body in ways you might not even realise. Understanding how it works, recognising changes and seeking professional guidance when needed are all important steps towards better pelvic health.

And remember: pelvic floor care isn't just for mums, isn't just about doing Kegels, and definitely isn't something you need to feel awkward discussing.