5 Tips You Can Implement Today for Better Pelvic Floor Health

Your pelvic floor muscles play a big role in your daily life — supporting your bladder, bowels, sexual function, posture, and core strength. When these muscles aren’t working their best, you may notice leakage, pelvic pressure, constipation, pain with intimacy, or lower back discomfort. The good news? There are small steps you can take right now to start improving your pelvic floor health.

Here are 5 tips you can implement today:

1. Practice Diaphragmatic Breathing

Deep, belly-focused breathing helps your pelvic floor naturally contract and relax with your diaphragm. Spend a few minutes each day breathing into your belly and ribs instead of just your chest. This helps reduce tension, improve coordination, and calm your nervous system.

2. Stay Hydrated and Avoid “Just in Case” Peeing

Drinking enough water (about 6–8 cups per day for most adults) keeps your bladder healthy. Try to go to the bathroom every 2–4 hours, not “just in case,” since that habit can actually train your bladder to become more sensitive over time.

3. Improve Your Toilet Posture

When using the bathroom, place your feet on a small stool to elevate your knees above your hips. This position helps relax your pelvic floor muscles and makes bowel movements easier, reducing strain that can lead to pelvic floor dysfunction. We recommend investing in a Squatty Potty to help make defecating easier!

4. Move Your Body Daily

Your pelvic floor is part of your core system and loves gentle, regular movement. Walking, stretching, and low-impact exercise support circulation, coordination, and overall strength. Movement also helps prevent stiffness in your hips and lower back, which are closely connected to pelvic health.

5. Don’t Overdo Kegels

Kegels can be helpful, but they aren’t for everyone — and doing too many can actually create more problems. Your pelvic floor should be able to contract and relax. If you’re not sure what your muscles need, it’s best to get an evaluation with a pelvic floor physical therapist for personalized guidance.

Let’s Work Together

At Rhode Island Pelvic Wellness, we believe pelvic health is about more than exercises — it’s about giving you the tools, education, and support to feel your best. Our one-on-one care helps you understand your body, improve function, and prevent problems from getting in the way of your life.

✨ Want to learn more about our approach? Visit our About Us page.
❓ Have questions about pelvic floor PT? Check out our FAQ page for helpful answers.
🩺 Curious about what we treat? Explore our Services page to see how we can support your health.