The pelvic floor plays a vital role in bladder control, core stability, and overall health. But when these muscles weaken or become dysfunctional, women experience issues like urinary leaks, discomfort, and postpartum weakness.
If you’ve been struggling with pelvic floor problems, you’re not alone! Let’s break down the most common challenges and how you can restore strength naturally.
1. Urinary Leaks & Loss of Bladder Control
Do you notice leaks when you laugh, sneeze, or work out? This is a common sign of muscle weakness in the lower core and surrounding areas.
Why it Happens:
- Pregnancy & childbirth can stretch and weaken muscles.
- Aging & menopause reduce elasticity and control.
- High-impact exercise without proper support increases strain.
How to Fix It:
- Learn simple exercises to strengthen your deep core—click here to discover effective strategies.
- Practice breathing techniques to support muscle coordination.
- Make lifestyle adjustments, like reducing bladder irritants.
2. Chronic Lower Back & Hip Pain
Tightness in the lower core can contribute to hip instability and back discomfort. Many women don’t realize these areas are directly connected.
Why it Happens:
- Poor posture and muscle imbalances.
- Tension from stress or repetitive movement.
- Lack of proper rehabilitation after pregnancy.
How to Fix It:
- Work on core stability & posture alignment—learn more here.
- Incorporate gentle stretching & movement therapy.
- Address daily habits that contribute to discomfort.
3. Weakness & Postpartum Recovery Challenges
Many women struggle to regain core strength after pregnancy due to muscle separation and weakened deep stabilizers.
Why it Happens:
- Abdominal separation (diastasis recti) leads to instability.
- Lack of proper rehab slows recovery.
- Ignoring the issue can cause long-term dysfunction.
How to Fix It:
- Learn safe postpartum recovery exercises—get expert guidance here.
- Focus on breathwork & gentle strengthening movements.
- Avoid high-impact activities too soon.
4. Discomfort During Intimacy
Muscle dysfunction can cause pain and tension during intimacy, making it difficult to relax.
Why it Happens:
- Tightness & overactive muscles from stress.
- Scar tissue or past injuries from childbirth.
- Hormonal changes affecting tissue elasticity.
How to Fix It:
- Work on muscle relaxation & breath control.
- Try gentle stretching & mobility exercises.
- Seek specialized guidance from a therapist.
5. Pressure or Heaviness in the Lower Body
A heavy sensation in the lower abdomen may be a sign of muscle dysfunction, leading to difficulty with movement, balance, or lifting.
Why it Happens:
- Weak or imbalanced core stabilizers.
- Repetitive straining from lifting or exercise.
- Loss of tissue support from hormonal changes.
How to Fix It:
- Strengthen core muscles & improve posture alignment.
- Avoid excessive straining when lifting heavy objects.
- Explore alternative support techniques, like guided therapy.
Take Control of Your Health
Dealing with any of these challenges? You don’t have to live with discomfort!
✨ Join our FREE Pelvic Health Workshop on Wednesday, February 26th at 6 PM and discover proven solutions to restore strength and confidence.
📍 Location: LEVEL4 PT & Pilates
681 Encinitas Blvd #308, Encinitas, CA 92024
🔗 Sign Up Here: https://info.level4pt.com/pelvic-floor-education-class-2704
Take the first step toward feeling stronger, healthier, and more confident today!
Prior to living in Carlsbad, CA, she worked at Nike Headquarters in Portland, OR as a physical therapist and consultant. She has always enjoyed fitness and working with the athletic population as a former dancer and gymnast. Dawn has also completed certification through Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, and the weekend warrior to enhance their chosen sport. After having 2 kids she saw a need for more highly skilled programs for women who are struggling with common body struggles after having a baby so she went on to seek more training in Pelvic floor rehab and the female athlete through Herman & Wallace Institute. As a spine specialist with a Manual Therapy Certification from University of St. Augustine and Pilates background she has helped men and women of all ages stay active and feel their best.This combined with her passion to educate women, especially the peri and post-menopausal women who want to resolve their physical concerns as they age.
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