Pelvic Health: Let’s Talk About It

Pelvic health problems are extremely common — but they are not something you have to live with. Many women experience bladder, bowel, pelvic floor, intimacy or post-birth symptoms that can be improved with the right support.

Leaking When You Laugh or Exercise

You may be experiencing Stress Incontinence. Up to 40% of women experience this — it’s the most common form of urinary incontinence.

Rushing for a Wee

Urgency, frequency or not making it in time may indicate Urge Incontinence or Overactive Bladder. This affects nearly 1 in 5 adults over 40, twice as common in women.

Feeling Pressure “Down There”

A heaviness, pressure, or a bulge in the vagina may be a vaginal prolapse. This is treatable and early help makes a difference.

When Intimacy Hurts

Pain during sex, loss of sensation or reduced confidence are common but not normal. At least 15% of women report pain during intercourse, but the true number is likely higher. Pelvic health can affect relationships — support is available.

Post-Birth & Pregnancy Changes

Pregnancy places extra pressure on the pelvic floor, and birth — including caesareans or tears — can weaken or injure the muscles. You don’t need to live with discomfort.

Bowel Trouble

Constipation, urgency, or leaking wind or poo can sometimes be linked to pelvic floor dysfunction. Help is available.

Menopause: The Hidden Link

Reduced oestrogen can weaken the pelvic muscles, leading to leaks, prolapse, or pain. It may also cause dryness or discomfort. Pelvic floor physiotherapy and GP hormonal support can help.

Your pelvic floor muscles act like a sling supporting your bladder, bowel and reproductive organs. Everyone should exercise their pelvic floor — it is never too late to start.

How to Do a Pelvic Floor Squeeze

• Contract the pelvic floor as if trying to stop wind, then lift as if stopping a wee.
• Hold for up to 10 seconds, then relax. Repeat up to 10 times.
• Complete up to 10 fast contractions.
• Repeat exercises around 3 times a day.

Key Points

• Do not hold your breath.
• Avoid clenching bottom cheeks or tummy muscles.
• Do not practise during urination.

• Stay active — walking, swimming, cycling, Pilates and yoga are great choices.
• Aim for a healthy weight.
• Avoid “just-in-case” wees.
• Drink 1.5–2 litres of fluid a day.
• Limit caffeine, alcohol and fizzy drinks.
• Avoid constipation — don’t strain.
• Stop smoking.

Physiotherapists are experts in pelvic floor function. They can help you:

• Assess – understand your pelvic floor strength and function.
• Treat – create a personalised exercise and management plan.
• Educate – explain pelvic anatomy and symptom management.
• Empower – build confidence to manage your pelvic health long-term.

If you are experiencing any pelvic floor symptoms, speak to your GP or a pelvic health physiotherapist. You may benefit from further assessment and treatment.