Pelvic Health Education & Awareness: What Everyone Deserves to Know

Pelvic health is one of the most essential foundations of overall wellbeing — yet it’s also one of the least talked about. Many individuals grow up without ever learning how the pelvic floor works, what’s normal (and what’s not), or how to care for this deeply important part of the body.

The truth is: pelvic health affects bladder function, bowel habits, core strength, sexual comfort, posture, hormonal transitions, and emotional wellbeing. When something feels “off,” it isn’t just inconvenient — it can impact confidence, daily life, and quality of movement.

Raising awareness is the first step toward changing that.

Pelvic health refers to the wellbeing of the muscles, connective tissue, nerves, and organs in your pelvis. This includes the:

• Pelvic floor muscles

• Bladder

• Uterus

• Rectum

• Core and hip stabilizers

• Diaphragm (your breathing muscle)

All of these structures work together as one system — supporting your posture, continence, stability, and mobility. When one piece struggles, the rest often has to compensate.

Why Pelvic Health Awareness Matters

1. Pelvic symptoms are common — but not “normal.”

Leaking when you sneeze, pain during intercourse, pelvic pressure, chronic constipation, or difficulty activating your core may be common experiences, but they’re not things you just have to live with.

Awareness helps us understand that these symptoms deserve attention, not embarrassment.

YOU are not Alone!

2. Education empowers early intervention.

The earlier someone understands their symptoms, the earlier they can seek support — preventing worsening discomfort or compensation patterns later.

3. Life stages impact pelvic health.

Pelvic health changes throughout:

• Pregnancy and postpartum

• Perimenopause and menopause

• High‑stress periods

• Athletic training

• Surgery or injury recovery

Awareness allows for proaactivity instead of being reactive.

4. Pelvic health affects whole‑body health.

Your pelvic floor is part of your core system. When it’s not functioning optimally, you may experience:

• Low back pain

• Hip tightness

• SI joint instability

• Difficulty lifting, running, or even standing comfortably

Understanding this connection helps us take a more holistic approach to wellness.

 Key Signs Your Pelvic Floor May Need Support

• Leakage with coughing, sneezing, or exercise

• Urgency or frequency with urination

• Pelvic pressure or heaviness (especially by day’s end)

• Pain with intercourse

• Difficulty emptying your bladder or bowels

• Core weakness or doming/coning

• Persistent hip, SI joint, or low back discomfort

• Feeling “disconnected” from your core

If you relate to one or more of these, you’re not alone — and help is available.

Myths That Need to Go

❌ “Just do more Kegels.”

Not everyone needs to strengthen their pelvic floor. So many pelvic floors need relaxation and coordination, not tightening.

❌ “It’s normal after kids.”

Common? Yes. Normal or permanent? No.

❌ “It will go away on its own.”

Some symptoms do improve naturally, but many linger until the underlying mechanics are addressed.

❌ “I’m too old to fix this.”

Pelvic floor improvements can happen at any age — including post‑menopause.

Simple Daily Habits That Support Pelvic Health

1. Breath first

Your diaphragm and pelvic floor work together. Deep, 360° ribcage breathing is the foundation of pelvic floor balance.

2. Move regularly

Walking, gentle stretching, and core‑based mobility keep tissues healthy and responsive.

3.  Avoid straining

Use a footstool or squatty potty during toileting, stay hydrated, and support healthy digestion.

4.  Relax your pelvic floor

Softening (not tightening!) the pelvic floor helps reduce tension — a major cause of pain and leakage.

5.  Build core coordination

Focus on slow, controlled movements instead of high‑intensity core exercises if symptoms appear.

Why Awareness Leads to Empowerment

When women understand their pelvic health, they can:

• Advocate for their bodies

• Feel more confident and connected

• Navigate life’s transitions with less fear

• Recognize symptoms early

• Seek support without shame

• Move, exercise, and live with more freedom

Awareness is not about fear — it’s about possibility.

Pelvic health education invites us to trust our bodies again, to feel strong in our core, and to know that discomfort is not something we owe silence or acceptance.

Let’s Keep the Conversation Going

The more we talk about pelvic health, the more people can get the support they need — whether you are postpartum, post-surgical, perimenopausal, athletic, or simply ready to reconnect and love your body.

Cheers to stronger cores and happier floors,

Heather Studsrud