Everyday Habits That Hurt (or Help) Your Pelvic Floor

When most people think of the pelvic floor, they imagine pregnancy or ageing. But the truth is, our pelvic floor is working hard every single day — whether we’re lifting shopping bags, running after kids, or just going to the loo. And just like any other muscle group, daily habits can either protect it or put it under strain.

The pelvic floor is a group of muscles, ligaments and connective tissue that support your bladder, bowel, and reproductive organs. When these muscles and connective tissues are strong and coordinated, they keep everything working smoothly. When they’re under pressure, however, you may notice leaks, urgency, heaviness, or discomfort.

So what are the little things we do day-to-day that can make a difference?

Breath holding while lifting is a big one. Whether it’s carrying a toddler, lifting boxes at work, or moving heavy laundry baskets, many of us instinctively hold our breath and bear down. This increases downward pressure on the pelvic floor. Instead, try exhaling as you lift — a small change that offers big protection.

The “just in case” toilet stop is another sneaky habit. Many people get into the routine of going to the toilet before they actually need to. While it feels convenient, over time this can train the bladder to signal urgency before it’s really full. A better approach is to wait until you genuinely feel the need, unless you know you’ll be without a bathroom for a while.

Constipation and straining also put significant pressure on the pelvic floor. If you find yourself pushing hard on the toilet, it’s worth looking at fibre intake, fluid levels, and toilet posture. Simple changes like sitting correctly on the toilet and adding more dietary wholegrains, fruit, and water can reduce straining and protect your pelvic floor in the long run.

Posture matters too. Slumping in chairs or standing with poor alignment can change the way the pelvic floor muscles activate. Sitting tall, keeping both feet on the ground, and avoiding long stretches of time in one position can all help keep the system working well.

Of course, not all habits are harmful. Small, positive changes make a big difference. Taking the time to learn how to correctly activate and relax your pelvic floor (with help from a pelvic floor physiotherapist), walking regularly, and including strength training in your week all build long-term resilience.

The good news is, it’s never too late to make changes. Whether you’re a teenager, a new mum, or well into midlife, your pelvic floor responds to care and attention. Many women and men live for years with issues like leaking or prolapse, thinking it’s just part of life — but common doesn’t mean normal, and help is available.

The little habits you change today can protect your pelvic floor for decades to come. Strong and functional pelvic floors mean more confidence, more freedom, and more joy in the activities you love.

So next time you lift, sit, or even head to the bathroom, remember: the little habits add up. Protecting your pelvic floor today helps keep you strong, confident, and active for tomorrow.

Five Habits That Make or Break Your Pelvic Floor

• Exhale when you lift — don’t hold your breath.
• Go when you need to — avoid “just in case” toilet trips.
• Don’t strain on the loo — add fibre and fluids instead.
• Sit tall, stand strong — posture supports your pelvic floor.
• Move daily — walking, stretching, or strength training all help

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