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Think strengthening your pelvic floor is all about doing more Kegels? Not quite. In fact, doing too much — or doing it the wrong way — can be just as damaging as doing nothing at all.
From straining on the toilet to poor posture, daily habits can quietly wear down your pelvic support system without you even noticing. And let’s not forget the well-meaning advice that leads people to clench constantly or train while peeing (please don’t).
This guide breaks down the most common pelvic floor mistakes and gives you practical, research-backed tips on what to avoid. Whether you’re postpartum, dealing with leaks, or simply getting proactive, this is your roadmap to protect, not pressure.
Here’s the truth: even if you’re doing your Kegels religiously, some everyday habits might be working against your pelvic floor. Think of these as silent saboteurs — no cape, just consequences.
Straining during bowel movements: Chronic constipation and pushing can stress the pelvic floor and increase prolapse risk. One study linked straining to greater vaginal and perineal descent.
💡 Tip: Increase fiber and hydration before reaching for laxatives. Think chia seeds, leafy greens, and water.
Heavy lifting without proper core engagement: Whether it’s deadlifts at the gym or a toddler with tantrums, lifting without core and pelvic coordination can spike intra-abdominal pressure.
Engage your transverse abdominis first, exhale as you lift.
Chronic coughing (especially from smoking or allergies): Each cough is a mini slam on your pelvic muscles. Over time? That adds up.
Consider this your friendly nudge to ditch the cigarettes and see a doc about persistent coughs.
Poor posture and slouching: Believe it or not, how you sit affects how your pelvic floor functions. A tucked pelvis reduces activation and circulation.
Skipping movement altogether: A sedentary lifestyle leads to pelvic floor underuse, making the muscles weak and unresponsive — not ideal if you’re aiming for continence or stability.
So, you’ve decided to work on your pelvic floor — amazing! But hold up… before you start clenching away, let’s make sure you’re doing it right.
Overdoing it (Yes, it’s possible!)
Doing hundreds of Kegels a day won’t speed up results. In fact, it can lead to muscle fatigue, pelvic pain, or even trigger pelvic floor dysfunction.
Skipping the relaxation phase
Just like biceps, pelvic floor muscles need to contract and release. Not relaxing can create a chronically tight pelvic floor — think tension headaches, but… down there.
Holding your breath
This increases intra-abdominal pressure, pushing down on your pelvic organs. Instead, always exhale gently during the squeeze.
Doing Kegels while peeing
You’ve probably heard this trick, but it’s outdated. Stopping your urine stream regularly can confuse your bladder and lead to urinary retention or infections.
Not sure if you’re doing it right?
If you’re squeezing your glutes, thighs, or holding your breath… it’s time to revisit technique. Consider seeing a pelvic health physiotherapist for a quick form check.
✅ Pro Tip: A good pelvic floor workout includes short pulses, long holds, and complete relaxations. Quality > quantity.
You’ve seen the pitfalls — now let’s focus on what actually works. Good pelvic floor training isn’t about doing more; it’s about doing it mindfully and correctly.
Start with awareness
Find the right muscles first. Try stopping gas (not urine!) or imagine lifting your pelvic floor up and in. You should feel a subtle, internal lift — not a big squeeze.
Use your breath
Inhale to relax, exhale to contract. Your diaphragm and pelvic floor move together, so syncing breath with movement protects against pressure buildup.
Engage, then release fully
Each rep should have two parts: a controlled contraction and an intentional relaxation. Don’t skip either!
Mix short and long holds
Short pulses build responsiveness. Long holds improve endurance. Combine both for well-rounded strength.
Be consistent, not obsessive
Just 5–10 minutes a day is enough. More isn’t better if your muscles are tired, tight, or sore.
Done right, pelvic floor exercises improve bladder control, core strength, and confidence — no overexertion required.
You might be surprised at how much your daily lifestyle — from what you wear to how you breathe — can impact your pelvic health. Here are some everyday habits that quietly undermine progress:
Wearing tight clothing all the time
Compression jeans and shapewear may look snatched, but they limit pelvic movement and can worsen symptoms of pelvic congestion or pressure.
Ignoring your core and breath connection
Your diaphragm, transverse abdominis, and pelvic floor are a team. If your breathing is shallow or disconnected from movement, your pelvic floor won’t engage efficiently.
Lack of rest and recovery
Chronic stress and poor sleep raise cortisol, which can contribute to muscle tension and inflammation, including in the pelvic floor.
Skipping hydration
Dehydration leads to concentrated urine, bladder irritation, and increased urgency — a triple threat if you’re already dealing with urge incontinence.
High-impact workouts without pelvic floor prep
Running, jumping, and CrossFit are great, but only if your pelvic floor is ready for the ride. Skipping foundational training can lead to leakage or discomfort.
Ah yes — the daily routines we don’t talk about at brunch but definitely should. Your gut and bladder habits are more connected to pelvic floor health than most people realize.
Low-fiber diets = Constipation City
If your meals are missing fiber, you’re more likely to strain during bowel movements — and remember, straining is the pelvic floor’s nemesis.
Add foods like oats, beans, chia seeds, and berries to keep things flowing.
Too much caffeine or alcohol
Love your morning coffee or evening glass of wine? We get it. But both are bladder irritants, which can worsen urgency and leaks — especially with a sensitive pelvic floor.
Not enough water
Ironically, drinking less water can increase bathroom trips because it concentrates urine and irritates the bladder lining.
Aim for clear to pale-yellow urine. That’s your hydration sweet spot.
Hovering over public toilets
Yep, the hover squat. It tenses your pelvic floor, preventing full bladder emptying, which can lead to retention, urgency, or even infections.
Going “just in case” too often
Peeing every time you think you might need to? That trains your bladder to hold less, not more — which means more trips and less control in the long run.
Pushing to “speed things up”
Whether it’s pee or poop, rushing the process puts pressure on your pelvic floor and can disrupt coordination.
✅ Pelvic-friendly bathroom routine: Sit fully, relax your abs, take your time, and avoid multitasking (yes, that includes scrolling TikTok on the toilet!).
Wait — isn’t doing pelvic floor exercises always a good thing? Well, not always. Sometimes, more effort leads to more tension, not strength. If your body’s waving a red flag, it’s time to pay attention.
If you feel pain during or after exercises
Soreness isn’t the goal. Sharp, burning, or aching sensations could indicate a hypertonic pelvic floor (aka muscles that are too tight, not too weak).
You’ve just had surgery or given birth
Your pelvic floor is in recovery mode. Jumping into Kegels too soon could delay healing or aggravate stitches.
You’re experiencing symptoms like:
Increased urinary urgency
Pelvic heaviness or bulging
New or worsening pain during intimacy
These might signal you’re over-recruiting muscles that need rest and rehab, not more reps.
A Note on Individual Needs:
Not every pelvic floor is the same. Some people need relaxation training before strengthening. Others may benefit from manual therapy or biofeedback.
When in doubt, consult a pelvic health physio — they can assess whether your muscles need more squeeze or more stretch.
Your pelvic floor deserves care, not strain. It’s not just about avoiding leaks — it’s about supporting your core strength, posture, and confidence for the long run.
Learning what not to do is the first step. The next? Giving your pelvic floor the expert attention it deserves.
Discover the Smart Way to Support Your Pelvic Floor
At Beauty Sculpting Room, we offer non-invasive pelvic floor strengthening chair treatment designed to activate and strengthen your muscles without the guesswork. Our advanced technology provides deep, targeted stimulation — safely, comfortably, and with results you can feel.
Whether you’re recovering postpartum, managing incontinence, or simply want to feel more confident in your body, we’re here to help.
Feel supported. Feel strong. Feel like yourself again.
Can high heels affect pelvic floor health?
Yes, they can! Wearing high heels shifts your posture forward, putting more pressure on your pelvic organs and disrupting core alignment. Over time, this can subtly strain your pelvic floor muscles — especially if worn frequently.
Is it bad to hold in urine for too long?
Definitely. Regularly delaying bathroom trips can over-stretch your bladder and confuse the signals between your brain and pelvic floor. This might lead to urgency issues, leakage, or incomplete emptying. When your body says it’s time to go — go.
Can sexual activity harm the pelvic floor?
Only if there’s pain involved. Pain during or after intimacy may signal a tight or overactive pelvic floor. If sex causes discomfort, it’s worth consulting a pelvic floor therapist — not avoiding intimacy altogether.
Do menstrual products like tampons or cups affect the pelvic floor?
Used properly, most menstrual products are safe. But incorrect insertion, wearing products too long, or using the wrong size (especially with a prolapse) can create pressure or discomfort. Listen to your body and consult a provider if anything feels “off.”
What’s the connection between stress and pelvic floor tension?
Great question. When you’re anxious or stressed, your body tends to tense up — and yes, that includes your pelvic floor. Chronic stress can lead to tight, overworked muscles and even contribute to pelvic pain or incontinence.
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