5 Ways to Look After Your Pelvic Floor Health

What are the signs that your pelvic floor is not what it is supposed to be?

Pelvic floor muscles should be strong enough to support the bladder, bowel and uterus. Poor pelvic floor health can lead to forms of incontinence or pelvic organ prolapse. Some women experience a feeling of ‘looseness’ or something about to fall out, this can result in issues with bowel and/or bladder control. In more advanced cases, it may affect the way of life such as not being able to visit family or friends because you are scared you may leak

When does your pelvic floor health usually deteriorate?

Pregnancy and childbirth, weaken pelvic muscles as they stretch to accommodate the baby. The relaxing effect of progesterone on the vaginal wall also causes the weakening of the vaginal wall. For some women, the muscle can take a while to get back to its initial natural state, whether it be in the abdominal area or the vaginal muscles.  

Lower estrogen levels during menopause can make pelvic muscles thinner and less flexible. 

What other factors contribute to the weakening of your pelvic floor muscles?

Other factors that deteriorate pelvic floor health include obesity or weight gain, smoking, chronic cough, having a hysterectomy, prostate cancer treatment, chronic constipation, heavy lifting and ageing. 

They can lead to the bladder pushing on the front wall of the vagina and the bowel pushing onto the back wall of the vagina. It is caused by the weakening of the muscles, ligaments, and fascia, which support the tissues that hold those organs in place and the correct positions. Just as with any other part of the body, incorrect form when exercising can cause injury. 

5 Ways to look after your pelvic floor health


Foods rich in omega 3 such as salmon, to reduce inflammation. Foods with magnesium such as bananas, potatoes, wholegrains, beans and nuts. Magnesium improves muscle and nerve function, and can have a laxative effect, helping to ease constipation. Foods with low acidity to prevent irritation. Water to flush out toxins and vitamin D for muscle strength.


Kegels are an effective pelvic floor exercise but many women find it difficult to keep track or make time for them. The correct way to do a Kegel is to tighten your pelvic floor muscles for 3-10 seconds at a time followed by a break which is as long as the contraction was. This is repeated 10-15 times a session and should be repeated 3-6 times a day. It is important to isolate your muscles and flex only the pelvic floor. Results become apparent from within a few weeks to a few months and it is advised that you make Kegel exercises a permanent part of your daily routine for sustained benefits.  

BTL Emsella Chair

The Emsella chair is a non-invasive ‘lunchtime’ solution that uses electromagnetic energy to contract your pelvic floor muscles at a rate of 11 200 contractions per 28 minute session. This is equivalent to 11 200 Kegels done for you.

A pessary (rubber) ring

A pessary (rubber) ring can also be inserted in the vagina by a doctor to assist pelvic floor muscles in holding the organs that may have moved out of place.

Good Posture

Good posture prevents the squashing and potential shifting of vertebrae. Relaxing activities such as meditation, yoga and warm baths can relax overly-tensed muscles. Overall, a healthy lifestyle, good drinking habits, healthy vaginal skin, and healthy bladder wall are all essential. 

And how about Pelvic floor toners for at home use?

The most appropriate way of doing pelvic floor exercises is by seeing a pelvic floor therapist or physiotherapist who would teach you to do it correctly. I usually give my patients an approach that describes how it’s done.


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