When people hear “pelvic health,” they often think of pregnancy and postpartum recovery. But the truth is, your pelvic floor plays a role in almost every movement you make—whether you’re running, lifting, or simply breathing. A well-functioning pelvic floor is essential for supporting your core and spine, and even influences digestion and bowel and bladder function. If your pelvic floor becomes too weak or too tight, you might experience symptoms you wouldn’t immediately associate with your pelvic floor – like lower back pain.
Pelvic health isn’t just about avoiding problems like incontinence or pain—it’s about optimizing how your body moves, performs, and recovers. Whether you’re an athlete, an office worker, or someone simply looking to move and feel better, understanding your pelvic health is key to unlocking better function and overall well-being. Continue reading to learn more about the pelvic floor and pelvic physiotherapy.
The Pelvic Floor
Tucked away at the base of your core, the pelvic floor is one of the most important yet overlooked muscle groups in the body. This network of muscles, ligaments, and connective tissue forms a supportive hammock at the bottom of your pelvis, playing a crucial role in core stability, bladder and bowel control, sexual function, and even breathing.
Think of the pelvic floor as a foundational part of your body’s movement system. It doesn’t work alone—it’s deeply connected to your diaphragm, lower back, core and hips. your diaphragm and pelvic floor work together to maintain proper intraabdominal pressure, which is essential for supporting your spine and core stability. When this coordination is off—whether due to a pelvic floor that’s too weak or overly tense—it can disrupt the pressure balance, potentially leading to pelvic floor dysfunction and tension that may result in pain and tightness, especially in the lower back.
The Overactive vs. Weak Pelvic Floor:
More Than Just Strength
When people think about pelvic health, they often assume that stronger is better. But the reality is more complex—a pelvic floor can be too weak, too tight, or a combination of both. Just like any other muscle group, it needs the right balance of strength, flexibility, and coordination to function properly.
An overactive pelvic floor occurs when these muscles stay too tight and don’t relax when they should. This can lead to symptoms like:
● Chronic hip or lower back pain that doesn’t improve with traditional stretching or strengthening.
● Constipation or difficulty emptying the bladder.
● Painful intercourse or discomfort with tampon use.
● A feeling of pressure or tightness in the pelvis.
On the other hand, a weak pelvic floor lacks the strength and endurance to properly support the core, bladder, and bowel. This can result in:
● Urinary leakage, especially during exercise, sneezing, or laughing.
● Pelvic organ prolapse, where organs like the bladder or uterus drop due to lack of support.
● Contribution to poor posture and core instability, leading to further pain and dysfunction.
High-impact sports like running or weightlifting can lead to excessive tension, while long hours of sitting can weaken the pelvic muscles. Whether you’re training hard or barely moving, your pelvic floor responds to your lifestyle—sometimes in ways you don’t expect.
Understanding whether your pelvic floor is too tight, too weak, or both is key to finding the right approach to rehab. And no, the answer isn’t always kegels! Sometimes, relaxation and mobility work are just as important as strengthening.
What a Pelvic Physiotherapist Actually Does
A pelvic physiotherapist takes a comprehensive approach, focusing on individualized assessment, movement patterns, and full-body function.
The Importance of an Individualized Assessment
No two pelvic floors are the same, which is why a personalized assessment is essential. A pelvic physiotherapist will evaluate:
✅ Pelvic floor muscle function—Are the muscles too weak? Too tight? Coordinated properly?
✅ Breathing patterns—Does your diaphragm and core work together, or is poor breathing putting pressure on your pelvic floor?
✅ Hip and spinal mobility—Restricted movement in these areas can contribute to pelvic dysfunction.
✅ Posture and core control—How you stand, move, and engage your core all affect your pelvic health.
Depending on the findings, treatment may include external techniques (like manual therapy, mobility work, and breath training) or, when appropriate, internal techniques to assess and treat the muscles inside the pelvis.
Exercises That Go Beyond Kegels
Pelvic physiotherapy isn’t just about squeezing your pelvic floor muscles—it’s about training your entire body to work more efficiently and pain-free. Some of the most effective strategies include:
💡 Hip Mobility Work – Tight or weak hips can contribute to pelvic floor dysfunction. Exercises like deep squats, hip openers, and glute activation drills can help restore balance.
💡 Postural Adjustments – Poor posture puts excess strain on the core and pelvis. Small changes in alignment can reduce tension and improve pelvic floor function.
💡 Relaxation Techniques – Many people unknowingly hold tension in their pelvic floor. Learning to release these muscles (through breathwork, stretching, or manual therapy) is just as important as strengthening them.
When to Seek Help & What to Expect in a Pelvic Physio Session
If you’re experiencing leakage, pelvic pain, hip or lower back discomfort, painful intercourse, or unexplained core weakness, a pelvic physiotherapy assessment can help.
🔹 Your first visit will involve a thorough history and movement assessment, checking how your pelvic floor interacts with the rest of your body.
🔹 Treatment may include manual therapy, guided exercises, breathing techniques, and lifestyle modifications to support your recovery.
🔹 The goal? To restore function, eliminate pain, and give you the tools to move better—without just relying on Kegels.
Your pelvic floor is part of a bigger system, and a pelvic physiotherapist can help you optimize it for better movement, strength, and overall well-being. If something doesn’t feel right, don’t ignore it—getting assessed is the first step toward lasting relief.
Conclusion
Pelvic health isn’t just about avoiding discomfort—it’s about optimizing how your body moves, performs, and recovers. A pelvic health assessment is just as important as any other aspect of your health and fitness. If you’ve experienced leakage, lower back , core weakness, or discomfort with movement, it might be time to assess your pelvic function. You can start by trying simple self-checks, such as breathing exercises, posture adjustments, or mobility drills—but if symptoms persist, an assessment is the next step.
At Sheddon Physiotherapy and Sports Clinic in Oakville, our pelvic health physiotherapists take a full-body approach to treatment, ensuring that your pelvic floor is working in sync with the rest of your movement system. Whether you need strengthening, mobility work, or relaxation techniques, we create individualized plans to help you move and feel your best.
Think you might have pelvic dysfunction? Let’s talk—our clinic can help. Book an appointment today and take the first step toward better pelvic health and performance!
