Why pelvic floor health matters and how it can boost your wellbeing

Key takeaways

• The pelvic floor is a group of muscles at the base of the pelvis that support pelvic organs, aid continence and contribute to core stability.
• Pelvic floor health is not just a postpartum concern; it affects women, men and children. Early intervention can prevent lifelong issues and it is never too late to start strengthening these muscles.
• Strengthening your pelvic floor is easier than you think; building a consistent daily habit can make a big difference. 

When it comes to women’s health, pelvic floor health can – through no fault of its own – be left out of the conversation.  

Yet these small, tucked away muscles (literally) have a big job to do and neglecting them can lead to a cascade of physical and emotional challenges. 

The pelvic floor is a group of muscles and sphincters that sit like a hammock at the base of the pelvis. 

These small but mighty muscles help us stay continent, support our pelvic organs and work with our core muscles to regulate pressure and provide stability, explains Clare Bourne, Pelvic Health Physiotherapist and author of Strong Foundations. 

“Every morning when I brush my teeth, I’ll do five pulses or I’ll do it when I’m making a coffee”

Jessica Ennis-Hill, Vitality Ambassador

“These muscles are important as they are crucial for many daily functions that we often take for granted,” she explains. 

Despite their importance, many women don’t know where these muscles are, let alone how to engage with them and strengthen them. 

As Vitality Ambassador Jessica Ennis-Hill states: “Pelvic floor is so important because you forget that all of those little muscles do a really big job. 

“If you don’t train those muscles in the right way then they are going to be too relaxed and you’re going to have lots of problems.” 

Pelvic health for every life stage

While pelvic floor therapy is often associated with postpartum recovery, it’s relevant for women of all ages. 

From teenagers to older adults, pelvic floor dysfunction can affect bladder and bowel control, sexual function and even mobility.

“It can help anyone of any age or life stage,” says Bourne.  

“I work with women, men and children to support a variety of symptoms relating to the bladder, bowels, sexual function or pain in the pelvic region. 

“Supporting children is key to help prevent problems becoming lifelong, but the good news is that it is never too late.”

In fact, pelvic floor training is the first line treatment for urinary incontinence, according to NICE guidelines, explains Bourne. 

And there’s a strong link between incontinence and falls – especially in older women. 

She adds: “Falls are common, one third of those over 65 and 50% of those over 80 will have at least one fall a year.  

“Some of these falls are due to decreased bladder control and individuals trying to rush to the toilet.”

Beyond physical health, pelvic floor issues can impact emotional wellbeing.

“Pelvic health symptoms can significantly impact an individual's mental health, as they are often symptoms that hold a lot of shame and are taboo, and not easy to talk about,” says Bourne. 

“Many suffer in silence for years before seeking help or feel dismissed for their symptoms when they do reach out.”

She adds: “Over time this can impact quality of life, including women not being able to do the exercise they love, or symptoms impacting their relationship.” 

Training your pelvic floor 

Despite its importance, pelvic floor care is often neglected. One reason? Many women simply don’t know how to do the exercises.

“It’s one of those exercises that you can’t just see and demonstrate really easily, it’s more of a feeling,” says Ennis-Hill. “That’s something that stops people doing them so much.”

The good news is that you don’t have to spend hours at the gym or have special equipment to train you pelvic floor.

What it does require is consistency – and the right approach to habit formation.

Vitality’s Habit Index shows that it takes between seven to 15 weeks to form a strong habit, with most people reaching consistency around the nine or 10 week mark.

This means that with just a few minutes a day, you can build a pelvic floor routine that becomes second nature. 

Here’s how to get started:

Start small

Choose a simple, practical pelvic floor exercise. Try ‘slow holds’ where you gently contract your pelvic floor muscles, hold for five seconds, then release; repeat 10 times. You can also try ‘quick pulses’: short, sharp contractions and releases. 

Set a trigger

Link your pelvic floor exercises to an existing habit. As Jessica Ennis-Hill suggests: “Every morning when I brush my teeth, I’ll do five pulses or I’ll do it when I’m making a coffee. It’s just about finding a routine.”

This technique, known as habit stacking, helps embed the new behaviour into your day.

Repeat, then intensify

Once you’ve integrated your exercises into your daily routine, you can increase the intensity – for example, by adding more repetitions or trying different types of contractions.

Track your progress

Use a journal, app or calendar to log your exercises. Seeing your progress builds motivation and helps you stay consistent.

Overcoming barriers to pelvic care

As well as the ‘out of sight, out of mind mentality’, there’s the issue of embarrassment when it comes to pelvic floor. 

Seeking help for pelvic health can feel daunting, but healthcare professionals are trained to handle these conversations with sensitivity. 

“Please know that as healthcare professionals we are so used to talking about everything, including taboo topics and will do our best to make you feel as comfortable as possible,” says Bourne. 

“Make notes and write down any questions beforehand, so even if you feel nervous you make sure that you get what you need from the session.

“Making the appointment is always the hardest part.”  

Related: Why Pilates is good for you at every life stage