Understanding Your Pelvic Floor: What Every Woman Should Know

Let’s talk about something most women notice… but rarely talk about.

If you’ve ever leaked a little when you laughed, sneezed, or exercised, felt
heaviness or pressure down below, struggled with urgency, or thought “why does my core feel so weak lately?” — you’re not broken, and you’re definitely not alone.

Pelvic floor symptoms often show up during pregnancy, after birth, in
perimenopause and menopause, or following surgery. For many women, they seem to come out of nowhere. But here’s the thing: these changes are physiological,
incredibly common, and very treatable.

Your pelvic floor is a group of muscles and connective tissues that sit at the base of
your pelvis. Think of it as a supportive hammock that helps hold up your bladder,
bowel, and uterus. It plays a huge role in bladder and bowel control, sexual
function, core strength, posture, and confidence with movement.

As life changes, so does your pelvic floor. Pregnancy and childbirth place a lot of
load on these muscles. Postpartum recovery requires time and gradual rebuilding.
During perimenopause and menopause, declining oestrogen affects muscle tone and
tissue elasticity, which is why many women suddenly experience bladder leakage,
urgency, pain with sex, or pelvic organ prolapse later in life.

One really important thing to know is this: a healthy pelvic floor isn’t just about
squeezing harder. It needs to contract, relax, and fully let go. In fact, a pelvic floor
that’s constantly tense can cause just as many problems as a weak one. That’s why
“just do kegels” is rarely the full answer.

Pelvic floor dysfunction can show up as urinary incontinence, constipation, pelvic
pain, heaviness, difficulty emptying the bladder or bowel, or feeling unsure about
exercise. Australian statistics show these issues are incredibly common, yet most
women never seek help, often assuming it’s just part of ageing or motherhood.

The good news? With the right support, pelvic floor health can improve. Real
progress comes from looking at the whole picture: breathing, posture, daily habits,
hydration, fibre intake, stress levels, and building strength through the hips, glutes,
and core. Releasing tension is just as important as strengthening, especially during menopause and periods of high stress.

Pelvic floor exercises should also make sense in real life. Squatting, lifting, carrying
kids or groceries, walking, and exercising all rely on coordination between your
breath, core, and pelvic floor. When those systems work together, confidence
returns and symptoms often ease.

If your symptoms are ongoing, worsening, or stopping you from living comfortably,
that’s your sign to get guidance. Pelvic floor dysfunction is common, but it’s not
something you have to live with. With the right education and support, many
women regain control, strength, and trust in their bodies again.

And honestly? You deserve that. So reach out to me or follow me at @thrive_within_menopause for honest guidance and even download my free pelvic
floor cheat sheet.

Exercise Physiologist & Women’s Health Specialist – Liz Taylor

Director – Revitalize XPP & Thrive Within Menopause

thrivewithinmenopause@gmail.com.au