The Importance Of Pelvic Floor Health For Women Over 50

Many women over 50 believe that experiencing leaks, a weak bladder, or pelvic discomfort is just a normal part of aging. After all, it seems like every other woman is dealing with the same thing. But while these issues are common, they are not inevitable or something you simply have to accept.

Your pelvic floor muscles, like any other muscles in your body, can be strengthened and supported to function properly. You don’t have to live with discomfort, embarrassing leaks, or the fear of losing control! There are proven steps you can take to regain strength and confidence.

So what exactly is the pelvic floor anyways?

The pelvic floor is a group of muscles and connective tissues that sit at the base of your pelvis, kind of like a hammock or a supportive sling. These muscles help hold up your bladder, uterus, and bowel, keeping everything in place and functioning properly. They also play a big role in core strength, stability, and even sexual function. When these muscles weaken or become too tight, it can lead to issues like bladder leaks, discomfort, and even pelvic organ prolapse. Keeping them strong and balanced is essential for overall health and well-being.

Signs Of A Weak Pelvic Floor

A weak pelvic floor can cause a variety of issues that impact daily life. Some of the most common symptoms include:
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• Urinary leakage when sneezing, coughing, or exercising
• Frequent urges to urinate or difficulty fully emptying the bladder
• Pelvic organ prolapse, where organs shift downward due to lack of support
• Lower back pain or a feeling of heaviness in the pelvic area
• Discomfort during intimacy due to weak or tight pelvic muscles

If you’re experiencing any of these, don’t worry. There’s a lot you can do to regain strength and control.

5 Key Steps To Strengthen Your Pelvic Floor

The good news is that you can rebuild pelvic floor strength at any age. Here are five effective ways to get started:

1. Master the Core Breath

Many women unknowingly hold their breath or brace their core incorrectly, which can put unnecessary strain on the pelvic floor. Core breathing, also known as diaphragmatic breathing, helps engage the deep core muscles and improve pelvic floor coordination.

Practice deep belly breaths, allowing your ribcage to expand on the inhale.

As you exhale, gently engage your lower belly and lift your pelvic floor muscles.

Avoid forceful contractions—this is about connection, not clenching.

2. Do More Than Just Kegels

Kegels, or contracting and relaxing the pelvic floor muscles, are helpful but not a one-size-fits-all solution. Many women do them incorrectly or overuse them without balancing with relaxation.

Instead of mindlessly squeezing, practice contracting and fully relaxing the muscles.

Combine Kegels with core breathing for better effectiveness.

If you’re experiencing tightness or discomfort, focus on gentle stretching before strengthening.

3. Strengthen the Supporting Muscles

Something I think a lot of people forget is that your pelvic floor doesn’t work alone! It’s part of a network that includes your glutes, inner thighs, core, and lower back. A well-balanced strength routine will help these muscles support your pelvic floor better.

Try glute bridges, squats, and side lunges to improve pelvic stability.

Avoid excessive abdominal crunches, which can create pressure on the pelvic floor.

Work on overall posture, as poor alignment can weaken pelvic muscles.

4. Fuel Your Muscles with Proper Nutrition

Muscle strength isn’t just about exercise. It’s also about giving your body the right nutrients to support tissue repair and function.

Focus on protein-rich foods like lean meats, fish, eggs, and plant-based sources.

Include collagen-boosting foods (bone broth, citrus, berries) to support connective tissue health.

Stay hydrated, as dehydration can lead to bladder irritation and worsen symptoms.

5. Move Throughout the Day & Reduce Sitting

Sitting for prolonged periods puts excess pressure on the pelvic floor and weakens it over time. Movement is key to keeping these muscles engaged.

Take regular standing and stretching breaks if you sit for work.

Incorporate gentle activities like walking, yoga, or pilates to encourage circulation and mobility.

Use a stability ball or ergonomic chair to improve posture and reduce pressure.

Need More Help?

If you’re ready to take control of your pelvic floor health, our Pelvic Floor: Strengthen & Restore program is designed specifically for women over 50. This step-by-step program will guide you through exercises, breathing techniques, and lifestyle changes to help you regain strength, confidence, and comfort.

Click here to learn more and start your journey to a stronger pelvic floor today!