Updated Blog Post:Pelvic Floor Health and Hormones: What Every Woman Needs to Know

I’m just going to say it — pelvic floor health, bladder leaks, and hormones aren’t things most women talk about out loud. But we should. Because recently, I started experiencing light bladder leakage myself. Not every day, but enough for me to notice — a little leakage when I sneezed, a drip when I laughed too hard. And for a moment, I caught myself thinking the same thing so many of my patients say:

“Is this just part of getting older? Is this my new normal?”

It’s not. And if you’ve ever crossed your legs before a sneeze, mapped out every bathroom before going somewhere new, or felt embarrassed after a workout, you’re not alone — and you’re not broken. That’s exactly why I’m writing this blog on pelvic floor health and hormones — because this is the conversation we should be having, woman to woman.

So… What Exactly Is the Pelvic Floor?

Your pelvic floor is a group of muscles, ligaments, and connective tissues that sit like a hammock across the bottom of your pelvis. It holds up your bladder, uterus, and rectum. It helps you control urination, bowel movements, posture, core stability, and yes, even sexual function.

And here’s something most people don’t realize:
Pelvic floor dysfunction doesn’t just come from weakness. It can also come from muscles that are too tight, overworked, or stuck in constant tension.

A healthy pelvic floor is flexible — able to contract, relax, and respond when you cough, lift, laugh, or jump.

What Messes It Up?

• Pregnancy or Postpartum: Muscles stretch or tear; even C-sections affect pelvic stability.

• Chronic Constipation: Constant pushing strains your pelvic floor.

• Scars: From C-sections or episiotomies can cause tightness and pain.

• Chronic Coughing or Allergies: Every cough adds downward pressure.

• Poor Breathing or Posture: Sucking in your stomach or slumping at a desk disrupts pelvic pressure balance.

The Hormone Connection No One Talks About

Here’s where pelvic floor health and hormones really intersect.

Estrogen is like skincare for your pelvis — it keeps tissues stretchy, hydrated, and responsive. When estrogen drops — during postpartum, breastfeeding, perimenopause, or menopause — pelvic tissues thin out and lose tone.

That’s why perimenopause and bladder control often go hand-in-hand. Low estrogen weakens the urethral seal, increases dryness, and slows reflexes, leading to more bladder leaks.

Progesterone dips can make the bladder more irritable, adding urgency and frequency. So no, you’re not crazy or weak — your hormones are playing a big role in what’s happening.

What You Can Start Doing at Home (No Equipment, No Embarrassment)

Here’s the part that matters most — what you can actually do to start healing.

Step 1: Awareness Before Kegels

Most women start squeezing first, but if your pelvic floor is tight, you’re only making it worse. Learn to relax before you strengthen.

Step 2: Breathe Like This

Inhale → belly expands → pelvic floor softens down.
Exhale → belly gently draws in → pelvic floor gently lifts.

Do this while lifting groceries, getting out of bed, or exercising. These simple pelvic floor exercises for bladder leaks retrain your core system to work the way it’s meant to.

Step 3: Stop Peeing “Just in Case”

It trains your bladder to send urgency signals too early. Aim to urinate every 3–4 hours instead.

Step 4: Fix Your Posture

Stack ribs over hips. No tucking your pelvis or leaning back. Alignment is key for pelvic stability.

Step 5: Hydrate Properly

Dehydration irritates the bladder. Sip water regularly and consider adding electrolytes or minerals.

Strength Training + Hormones: The Full-Body Approach

Your pelvic floor doesn’t work alone — it’s part of your entire core system. Strength training for glutes, inner thighs, and back muscles supports your pelvic floor and improves posture and control.

When you pair strength work with balanced hormones, you’re not just preventing leaks — you’re creating long-term stability and confidence.

Hormone Testing Matters If…

You’re leaking and experiencing hot flashes, dryness, mood swings, or low libido. Ask your provider about testing for:

• Estradiol, progesterone, FSH, LH

• Thyroid hormones (affect tissue strength)

• Cortisol (chronic stress tightens pelvic muscles)

Local vaginal estrogen therapy can be a game-changer — or you can explore natural treatment for pelvic floor dysfunction options such as herbal support, stress reduction, and targeted nutrition with a provider who understands women’s hormones.

You are not broken. You are not alone. And bladder leaks are not “just part of aging.” They’re your body’s way of asking for support.

When you address pelvic floor health and hormones, posture, breath, and strength — you’re not just fixing leaks, you’re rebuilding trust with your body.

If this resonated with you, forward it to a friend. Share it. Normalize it.

And if you’re ready to support your hormones, energy, pelvic floor health, and whole body in a way that feels doable and intelligent — not overwhelming — join the waitlist for Well Women Rx.  It’s where I teach you what your provider never had time to explain.