How Stress Impacts Your Pelvic Floor (and How to Help It)
You’ve probably felt stress in your shoulders or stomach before — but did you know your pelvic floor can hold tension too?
Stress doesn’t just live in your mind. It affects how your muscles move, how your body holds tension, and even how your bladder and bowels function. Over time, chronic stress can play a big role in pelvic floor dysfunction, contributing to pain, leakage, constipation, and more.
The good news? With the right awareness and tools, you can learn to relax and support your pelvic floor even when life gets busy.
How Stress Affects the Pelvic Floor
When you feel stressed, your body activates its “fight or flight” response. Your breathing becomes shallow, your shoulders lift, and your muscles, including your pelvic floor, tighten up.
If this pattern happens occasionally, it’s not a big deal. But when stress becomes ongoing, your pelvic floor muscles may stay contracted and have a harder time relaxing. Over time, that can lead to:
Pelvic pain or tightness
Pain with intimacy
Urinary urgency or leakage
Constipation or straining
Lower back or hip pain
Chronic stress can also change how you breathe. Shallow chest breathing limits the natural movement between your diaphragm and pelvic floor, reducing coordination and circulation in the area.
Common Signs of a “Stressed” Pelvic Floor
Everyone experiences stress differently, but some subtle signs your pelvic floor may be affected include:
Feeling tension or heaviness in your lower abdomen or pelvic area
Clenching your glutes or inner thighs without realizing it
Trouble fully relaxing to urinate or have a bowel movement
Increased pain before or during your period
Trouble with deep breathing or feeling like you can’t “let go”
How to Support Your Pelvic Floor When You’re Stressed
You can’t always avoid stress — but you can change how your body responds to it. Here are a few ways to help your pelvic floor relax and reset:
1. Practice Diaphragmatic Breathing
Take slow, deep breaths into your belly and sides of your ribs. As you inhale, feel your belly and pelvic floor expand. As you exhale, let them gently relax. Just a few minutes a day can reduce muscle tension and calm your nervous system.
2. Take Movement Breaks
If you sit for long periods, your hips and pelvic floor can become stiff. Try gentle stretches, short walks, or hip circles throughout your day to keep your body moving and your muscles relaxed.
3. Check in With Your Body
Notice if you’re subconsciously clenching your jaw, glutes, or pelvic floor when stressed. Take a moment to soften those areas. This small awareness can make a big difference over time.
4. Support Your Nervous System
Stress management is pelvic floor care. Prioritize rest, hydration, and grounding habits like journaling, therapy, or spending time outdoors to help your body reset.
5. Work With a Pelvic Floor Physical Therapist
If you’ve been dealing with pain, leakage, or pelvic tightness, pelvic floor physical therapy can help. We’ll guide you through relaxation techniques, soft tissue work, and movement patterns that restore balance and reduce tension from the inside out.
Let’s Work Together
At Rhode Island Pelvic Wellness, we treat pelvic health from a whole-body perspective — because your mind, body, and nervous system all work together. Our one-on-one sessions are tailored to your unique needs and focus on helping you move, breathe, and live more comfortably.
🌿 Learn more about our philosophy and team: About Us
❓ Not sure what to expect at your first visit? Visit our FAQ page for answers and guidance.
💪 Ready to get started? Explore our Services page to see the full range of conditions we treat and how we can support you.
