When Life Gets Busy:

How Stress Shows Up in Your Pelvic Floor

Most of us know what stress feels like — the tight shoulders, the clenched jaw, the racing thoughts at 3am. But there’s one place stress loves to hide that almost no one talks about: your pelvic floor. Yes, the same group of muscles that help keep you dry when you sneeze, support your organs, and form the foundation of your core can also become tense and overworked when life gets busy.

Here in Mackay, it’s no surprise that many women are carrying tension in places they don’t even realise. Between work demands, kids’ sport, the heat, the housework, the mental load, and the endless rushing from one task to the next, the body learns to stay in constant “go mode.” And while we often notice stress in our neck, shoulders, or jaw, the pelvic floor responds in the same way, by tightening.

Most people associate pelvic floor problems with weakness, but many women actually experience the opposite; a pelvic floor that is too tight. Just like clenching your jaw when you’re overwhelmed, the pelvic floor can become subconsciously activated throughout the day. Over time, that tension adds up. A pelvic floor that never gets the chance to switch off can create a whole range of symptoms that are easy to misinterpret, and easy to dismiss.

A tight pelvic floor doesn’t always feel like tightness. It might show up as bladder urgency, that “I need to go right now” feeling that appears out of nowhere. It can cause urinary leaks despite doing pelvic floor exercises (aka Kegels), because muscles that are already overactive can’t contract properly or functionally when we need them to. Some women notice pelvic heaviness, constipation, incomplete emptying of the bladder, or discomfort during intimacy. Others feel lower back or hip tension that never quite resolves. These symptoms can be confusing, frustrating, and often dismissed or misunderstood.

Stress also affects the bladder directly. When your nervous system is constantly switched on, your bladder becomes jumpy, too. You may find yourself going to the toilet more often, relying on “just in case wees,” or feeling caught off guard by sudden urgency. The bladder and pelvic floor communicate closely, and stress can make their signals louder, sharper, and harder to ignore.

The empowering part is that pelvic floor health isn’t just about strength, it’s about balance. Relaxation is every bit as important as activation. Just as you wouldn’t walk around with your shoulders shrugged up to your ears all day, your pelvic floor also deserves moments of softness and release. Small changes like slow belly breathing, taking movement breaks, gentle stretching, or walking outdoors can help calm the nervous system and give the pelvic floor permission to relax. Even simply noticing when you’re clenching; often during concentrating, rushing, or lifting; can help you start to let go.

If symptoms persist, a pelvic health physiotherapist can assess what your pelvic floor is actually doing and tailor an individualised plan to help everything function better again. Many women feel immediate relief just from understanding that there is a reason for what they’re experiencing, and that it’s treatable.

Stress may be part of modern life, but suffering through its silent effects doesn’t have to be. The tension you carry on the inside matters just as much as what people see on the outside, and your pelvic floor deserves a chance to breathe, too.

💜 Quick Tips to Relax a Stressed Pelvic Floor

Your calm down check list:

• Take slow belly breaths — soften your tummy and let your pelvic floor drop.
• Avoid 'just in case' wees — wait for a real urge.
• Relax your jaw and shoulders — your pelvic floor often follows.
• Add movement breaks to your day — even 2 minutes helps.
• Try gentle stretching, walking or yoga to calm your system

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