As a mom, I’m always trying to do what’s best for my family—but somewhere along the way, I realized I needed to start doing what’s best for me too. Lately, that’s meant learning more about pelvic floor health, a topic I honestly didn’t think much about until I had kids and started noticing symptoms like bladder leaks and lower pelvic pressure.
To help me (and other women like me) better understand what’s going on down there, Iturned to an expert: Dr. Gena Dunivan, a Urogynecologist with UAB Medicine. She answered my questions, and her insights were too valuable not to share. Whether you’re postpartum, navigating perimenopause, or just starting to notice changes, here’s what you need to know.
Q: Are there lifestyle habits or activities that might weaken the pelvic floor without realizing it?
Anything that puts pressure on the pelvic floor may weaken it. Some big risk factors include chronic heavy lifting, chronic cough, constipation, and smoking. Even something like poor posture can effect the pelvic floor.
Mom Takeaway: I never realized that everyday things like picking up my toddler or even slouching at my desk could contribute to pelvic floor strain. Small changes in posture and habits can go a long way in prevention.
Q: How does pregnancy, childbirth, or menopause affect the pelvic floor?
All of the above can impact the pelvic floor. Pregnancy increases pressure, and constipation is common during pregnancy, which can further weaken the area. Hormonal changes make the pelvic floor more flexible, which can lead to instability.
Childbirth, especially vaginal delivery, can cause stretching, tearing, and even nerve injury. Then with menopause, declining estrogen and progesterone can lead to weakness and atrophy, contributing to incontinence or pelvic organ prolapse.”
Mom Takeaway: This was a huge “aha” moment for me. Our bodies go through so much at every stage, and it’s no wonder the pelvic floor can struggle to keep up.
Q: What are early warning signs of pelvic floor dysfunction?
Any symptoms of pelvic floor disorders, like pelvic organ prolapse, urinary or bowel control issues, are worth paying attention to. These might include vaginal pressure or heaviness, urinary frequency or pain, a sensation of incomplete bladder emptying, leakage, or difficulty controlling bowel movements.
Mom Takeaway: I used to brush off the occasional leak or urgency, but now I know they’re signs worth paying attention to and not something I just have to live with.
Q: Is leaking urine ever normal?
Leaking is common, but that doesn’t make it normal. Some women may not be bothered, but if leakage is affecting your quality of life, it’s time to talk to your doctor.
Mom Takeaway: This was reassuring to hear. I felt validated and encouraged to bring it up at my next check-up.
Q: What role does posture, core strength, or breathing play in pelvic health?
Posture, core strength, and breathing are all very important. Poor posture increases pelvic floor stress. A strong core stabilizes the pelvis and reduces strain. Proper breathing helps you contract and relax your pelvic floor effectively.
Mom Takeaway: I’ve started paying more attention to my posture and am integrating simple core and breathing exercises into my routine. It’s already making a difference.
Q: Are there certain foods or habits that contribute to bladder irritation or pelvic discomfort?
Yes. Common bladder irritants include caffeine (even chocolate), carbonated drinks (including sparkling water), alcohol, artificial sweeteners, and acidic or spicy foods. Smoking is also a big contributor. For some women, processed foods and dairy may cause cramping or discomfort in the pelvic area.
Mom Takeaway: Cutting back on bubbly drinks and watching my caffeine intake helped ease some of my discomfort and I never connected the dots until now.
Q: When should a woman see a pelvic floor physical therapist or specialist?
Any woman interested in improving pelvic floor strength, especially after childbirth or surgery, can benefit. And if you’re experiencing symptoms like urinary or bowel incontinence, pelvic pain or pressure, or pain with intercourse, it’s definitely time to see a specialist.
Mom Takeaway: I used to think pelvic floor therapy was only for severe cases, but it’s really for any woman who wants to feel stronger and more in control of her body.
Final Thoughts
I’m so grateful for the expert guidance from Dr. Gena Dunivan at UAB. As a mom, it’s easy to put our own health on the back burner, but understanding and caring for our pelvic floor is not only empowering, it’s essential.
If you’re experiencing pelvic floor dysfunction, dealing with postpartum incontinence, or just want to be proactive about women’s pelvic health, you’re not alone—and help is available.
