Everyday Habits That Affect Your Pelvic Health...and What To Do Instead!
When we think about pelvic health, we often focus on symptoms like bladder leaks, pain with intimacy, or core weakness after having a baby. But did you know your everyday habits—from how you breathe to how you go to the bathroom—can have a big impact on your pelvic floor?
At Rhode Island Pelvic Wellness, we help you connect the dots between your daily routine and how your body feels. Here are some of the most common habits that could be affecting your pelvic health—and how small changes can make a big difference.
🚽 1. Pushing or Straining on the Toilet
Whether it’s with peeing or pooping, bearing down puts excessive pressure on your pelvic floor over time. This can lead to symptoms like urinary urgency, incomplete emptying, prolapse, or even hemorrhoids.
Try this instead:
Use a stool under your feet for bowel movements to support better alignment (hello, Squatty Potty!).
Focus on relaxed breathing instead of breath-holding or pushing.
Don’t hover over public toilets—fully sit down so your pelvic floor can relax.
😤 2. Breath-Holding During Daily Tasks
Whether lifting a heavy laundry basket or reaching for your toddler, many people instinctively hold their breath—which increases intra-abdominal pressure and puts stress on your core and pelvic floor.
Try this instead:
Exhale gently as you lift—this helps your deep core activate and protect you.
Avoid “bracing” or sucking in your stomach constantly, which can lead to tension and imbalance.
🚰 3. Not Drinking Enough Water
It may seem counterintuitive, but limiting fluids to avoid leaks or frequent trips to the bathroom can actually irritate your bladder and make urgency worse.
Try this instead:
Aim for half your body weight in ounces of water (not just coffee or tea).
Sip throughout the day rather than chugging all at once.
Watch out for bladder irritants like caffeine, carbonation, or artificial sweeteners if you’re experiencing urgency.
💻 4. Sitting (or Standing) Too Much
Long periods of sitting, especially with poor posture, can create tension in the pelvic floor and hips. On the flip side, standing all day without movement can do the same!
Try this instead:
Mix up your posture throughout the day—alternate between sitting, standing, and walking.
Incorporate hip stretches, pelvic tilts, or light movement breaks.
Sit on a cushion or support if you're feeling tailbone or pelvic pressure.
🧠 5. Ignoring Stress and Tension
Stress doesn’t just live in your head—it lives in your muscles, too. For many people, emotional tension shows up in the pelvic floor as tightness, pain, or dysfunction.
Try this instead:
Practice diaphragmatic breathing to calm your nervous system.
Incorporate gentle movement like yoga, walking, or stretching.
Consider mental health support—we can connect you with trusted local therapists if needed.
🛑 6. Overdoing Kegels (Or Doing Them Without Guidance)
Not everyone needs to strengthen their pelvic floor! If you’re doing lots of Kegels without knowing whether your muscles actually need strengthening, you could be creating more tension or imbalance.
Try this instead:
Focus on full range of motion—learning to both contract and relax the pelvic floor.
Get a pelvic floor assessment to know what’s right for your body (hint: that’s what we’re here for!).
Small Changes = Big Wins for Your Pelvic Health
We’re not here to overhaul your whole life—but we do believe that when you understand your body, you can take better care of it. These small shifts in your daily routine can help prevent or reduce pelvic floor symptoms and keep your body functioning the way it’s meant to.
Why Work With Us?
At Rhode Island Pelvic Wellness, we offer:
One-on-one care focused on your goals, not a generic checklist
Whole-body, movement-based therapy—not just internal exercises
A judgment-free, supportive environment where your story matters
A network of trusted providers—from doulas and lactation consultants to chiropractors and mental health professionals—for a well-rounded, team-based approach to care
Your Pelvic Floor Deserves Better Than "Just Deal With It"
If you’re dealing with leaks, pelvic pain, or pressure—or just want to be proactive about your health—we’re here for you.
📍Based in East Greenwich, Rhode Island
Let’s book your first appointment! Click here to book. Contact us today if you have any questions. You deserve answers, support, and care that meets you where you are.
