This is one of the biggest misconceptions women have about their pelvic floor muscles. Unlike your abs or glutes, your pelvic floor is out of sight—but trust us, it should never be out of mind.
The pelvic floor is a group of muscles that plays a crucial role in bladder control, sexual health, core stability, and even posture. Yet, thanks to misinformation and silence around women’s intimate health, many myths still circulate—some of which could actually be damaging to your well-being.
Today, we’re setting the record straight. Let’s bust the top 7 pelvic floor myths every woman needs to stop believing so you can take back control of your health, confidence, and comfort.
Myth 1: Only Older Women Need to Worry About Their Pelvic Floor
The truth is that pelvic floor issues can affect women of any age, including teenagers, new moms, and active gym-goers.
Although age and childbirth can weaken the pelvic floor, younger women are not immune. High-impact sports, chronic constipation, poor posture, or even genetics can trigger dysfunction early in life. It’s never too early to start caring for these muscles—prevention is far better than cure.
Myth 2: Kegels Are the Only Solution
The truth: Kegels are not a one-size-fits-all exercise—and they’re not always the answer.
Some women actually have overactive pelvic floor muscles that are too tight rather than too weak. Doing Kegels in this case can make things worse, not better. The right pelvic floor care plan often includes relaxation techniques, breathwork, and tailored physical therapy—not just repetitive squeezing.
Pro tip: Always consult a pelvic floor physiotherapist before jumping into exercises.
Myth 3: Leaking During Exercise Is Normal—Just Deal With It
The truth: Common doesn’t mean normal.
Incontinence during jumping, running, or laughing (called stress urinary incontinence) may be widespread, but it’s not something you should just accept. It’s a sign your pelvic floor isn’t functioning optimally. With proper strengthening and guidance, most women can eliminate this problem.
Let’s normalize fixing the issue—not enduring it.
Myth 4: If I Had a C-Section, My Pelvic Floor Is Fine
The truth: A cesarean birth does not guarantee pelvic floor protection.
Pregnancy itself—regardless of how you deliver—places immense pressure on the pelvic floor. Hormonal changes, carrying the baby’s weight, and postural shifts can all contribute to pelvic dysfunction. So yes, even if you didn’t push, your pelvic floor deserves attention.
Myth 5: Painful Sex Is Just Something Some Women Have to Live With
The truth: Painful intercourse is not “normal”—it’s a red flag.
Tight, imbalanced, or weakened pelvic floor muscles are often behind discomfort during intimacy. Addressing the underlying issue through pelvic floor therapy can dramatically improve your experience and confidence. You don’t have to suffer in silence—help is available.
Myth 6: I Don’t Have Symptoms, So I Don’t Need to Do Anything
The truth: Just because you feel fine now doesn’t mean your pelvic floor doesn’t need care.
Preventative exercises, posture correction, and pelvic alignment routines help reduce future risks like incontinence or prolapse. Think of it like dental hygiene: you brush your teeth daily to avoid problems down the line. Your pelvic floor deserves the same proactive love.
Myth 7: Pelvic Floor Issues Are Only About Peeing
The truth is that while bladder control is a big part of it, the pelvic floor is connected to so much more.
These muscles influence sexual health, organ support, core strength, lower back pain, and even your emotional well-being. They’re deeply interconnected with your diaphragm, spine, and hips. A dysfunctional pelvic floor can even lead to digestive issues, posture problems, and pelvic pain.
Bonus Insight: Pelvic Floor and Mental Health
Here’s something most women don’t realize: Stress, anxiety, and trauma can cause pelvic floor tension. That’s right—your mental and emotional state can directly affect these muscles. Holistic approaches like yoga, breathwork, and therapy can complement physical exercises for better overall outcomes.
Final Thoughts: Knowledge Is Power—Especially Below the Belt
Your pelvic floor is foundational to your health, yet so many myths still surround it. The good news? You don’t need to live with misinformation—or the symptoms that come with it.
By busting these myths, you’re already taking the first step toward strength, confidence, and control. Whether you’re in your 20s, pregnant, postpartum, or approaching menopause—it’s never too late (or early) to start prioritizing your pelvic floor.
Frequently Asked Questions (FAQs)
What are the signs of a weak pelvic floor?
Common signs include urine leakage during coughing, laughing, or exercise, a frequent urge to urinate, pelvic heaviness, difficulty emptying the bladder or bowels, and decreased sensation during intercourse.
Can I strengthen my pelvic floor without doing Kegels?
Yes. While Kegels are helpful for some, not everyone benefits from them. Alternative methods include deep core breathing, yoga, posture correction, and seeing a pelvic floor physical therapist for personalized exercises.
Do pelvic floor issues go away on their own?
Usually, no. Without targeted care or professional intervention, symptoms can worsen over time. Early management through exercise, therapy, or lifestyle changes is key to long-term improvement.
Can stress really affect my pelvic floor?
Yes. Chronic stress can cause the pelvic floor muscles to stay tight or tense, leading to pain and dysfunction. Mind-body techniques like breathwork, meditation, and stretching are great additions to your routine.
Is pelvic floor dysfunction common after childbirth?
Absolutely. Vaginal and cesarean deliveries both put pressure on the pelvic floor. Up to 50% of postpartum women may experience some level of dysfunction. Postnatal pelvic floor care is essential for recovery.
When should I see a pelvic floor therapist?
You should consider seeing a therapist if you’re experiencing symptoms like incontinence, pelvic pain, painful sex, or even chronic constipation. Even if you’re symptom-free but recently gave birth or want to be proactive, it’s a smart move.
