Why Your Pelvic Floor Isn’t Just About Kegels

Why Your Pelvic Floor Isn’t Just About Kegels

If you’ve ever Googled “how to fix pelvic floor issues,” I would bet Kegels came up within the first 0.8 seconds.

Kegels have become the universal “answer” to everything from leaking to heaviness to postpartum recovery. And sure, Kegels can be helpful in some cases. But here’s the part everyone forgets:

The pelvic floor isn’t automatically weak. Sometimes, it’s working way too hard.

Many people who are leaking, clenching, or feeling pressure already have a pelvic floor that is overactive, tight, or protective. Adding more squeezing to a muscle that’s exhausted from holding on for dear life is like telling someone having a panic attack to “just relax.” And no, a glass of wine isn't going to help either.

Advice like this doesn’t work because it doesn’t address the root cause.

So what does the pelvic floor actually do?

Your pelvic floor is part of your deep core system. It works with your:

• Diaphragm (the muscle sitting at the bottom of your ribcage)

• Deep abdominal muscles

• Deep back stabilizers

• Hips and glutes

Together, they create stability, support organs, manage pressure, control continence, and allow comfortable sex and pain-free movement.

This system works best when it is coordinated, not just strong.

If one area is gripping too hard or quits early, the whole system compensates.

Why Kegels Don’t Fix Everything

A Kegel is simply a pelvic floor contraction, so on it's own, it's not the enemy everyone makes it out to be. But, why do we think just squeezing a muscle with no other input is going to help? That's like tensing your your abs 100 times and expecting a 6-pack. That's just not how the body works. Symptom relief often requires:

• Relaxation

• Lengthening

• Breathing

• Coordination

• Load management

• Hip and core strength

• Nervous system regulation

• Pressure management

So when someone is told to “just do more Kegels,” it’s a bit like prescribing knee extensions for knee pain without checking the hip, spine, foot, or gait.

We’re missing the bigger picture.

Common signs your pelvic floor needs relaxation, not more Kegels:

• You leak when you sneeze, cough, or jump

• Sex is painful or uncomfortable

• You feel pressure or heaviness

• You clench your abs all day

• You suck in your stomach constantly

• You have trouble fully emptying your bladder

• Your low back or hips always feel tight

• You feel the urge to use the bathroom all the time

• Getting a bowel movement out is hard

If any of these sound familiar, your pelvic floor may be in a pattern of tension, not weakness.

The Role of Breath in Pelvic Floor Function

Your pelvic floor and diaphragm work like dance partners. When you inhale, your pelvic floor lengthens and relaxes. When you exhale, it gently lifts and engages.

Try this simple check-in right now:

Inhale through your nose: Can you let your rib cage expand all the way around and your belly just rise how it wants to (aka stop forcing it)?

Exhale slowly: Can you let those ribs gently fall back down? Do you notice a gentle lift from the pelvic floor upward?

If breathing feels tight, forced, or hard to sense, your body might be holding onto stress or bracing. Heck, you may be just bringing those ears to your shoulders like a turtle retreating into its shell...please remember you are, in fact, NOT a turtle.

This is where pelvic physical therapy changes everything.

So What Helps?

We focus on:

• Restoring natural breathing patterns

• Releasing pelvic and core tension (this goes way beyond just the muscles)

• Building hip and core strength gradually and systematically

• Teaching your body how to handle load and movement again

• Improving confidence and awareness

We don't focus on "fixing" you because your body doesn't need "fixing," it needs healing. We're not bouncing back, because that's just silly goose behavior. In life and in PT, we move forward, not backward.

You may feel broken, and that feeling is real. But your body is not broken. Your Body Just Needs Better Information.

Whether you’re postpartum, training hard, managing stress, or navigating chronic symptoms, your pelvic floor is responding to your life. And it can adapt. It always can.

Sometimes the real work is simply learning what your body has been trying to tell you.

Ready to Find Out What Your Pelvic Floor Actually Needs?

If you’ve tried Kegels and still feel stuck, it's not because your body is failing. You just need a different approach that actually considers you and your goals.

Click here to schedule a pelvic or core evaluation. We’ll take the guesswork out of healing and build a plan that feels like you again.

Disclaimer: This content is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare professional with any questions you may have regarding your health or a medical condition.