Pelvic Health: Simple Daily Habits to Strengthen Your Core, Bladder, and Confidence

Pelvic Health Matters: Simple Daily Habits to Strengthen Your Core, Bladder, and Confidence

Taking care of your pelvic health is one of the most powerful things you can do for your body. It impacts everything from bladder control and core stability to posture, sexual health, and overall well-being. At Maud Medical Clinic in Calgary, our team of doctors, physicians, and pelvic floor physiotherapists empower patients to take proactive steps in caring for their pelvic floor.

The pelvic floor is a group of muscles, ligaments, and connective tissue that form a supportive foundation at the base of your pelvis. These muscles control bladder and bowel function, stabilize your core, and play an important role in sexual satisfaction. Like any muscle group, your pelvic floor benefits from mindful attention, healthy movement, and proper rest.

In this blog are some daily habits to help support your pelvic health, along with insights from the pelvic floor specialists at Maud Medical Clinic in Calgary.

Mindful Diaphragmatic Breathing

Breathing deeply isn’t just relaxing but  key to maintaining pelvic balance and function. Its very common for people to unconsciously hold tension in their pelvic muscles, especially during stress. Over time, this can contribute to pain, urinary urgency, or feelings of tightness.

Diaphragmatic breathing, also known as belly breathing, encourages coordination between your diaphragm and pelvic floor. When you inhale deeply, your diaphragm lowers, your ribs expand, and your pelvic floor gently lengthens. As you exhale, everything returns upward naturally. This movement strengthens your core and releases unnecessary tension.

How to practice diaphragmatic breathing:
Find a comfortable position, lying on your back with knees bent or sitting upright.
Place one hand on your chest and the other on your belly.
Inhale slowly through your nose, feeling your belly rise.
Exhale gently through your mouth, letting your belly fall.
Repeat for 5–10 slow breaths daily.

This simple practice supports your pelvic floor’s natural rhythm and improves oxygen flow, helping your body move and function with ease.

Tune In, Listen, and Trust Your Body

Your pelvic floor constantly gives you feedback. You might notice sensations like heaviness, tightness, or pressure during certain movements. These signals are your body’s way of communicating what it needs.

If your pelvic floor feels tight or uncomfortable, focus on relaxation and gentle stretching. If it feels weak or you experience leaks during coughing, laughing, or exercise, you might benefit from strengthening work under the guidance of a pelvic floor physiotherapist.

Common signs your pelvic floor may need attention include:
• Leaking urine during physical activity or sneezing
• Difficulty emptying your bladder or bowels
• Pain during sex or tampon use
• A heavy, bulging, or dragging sensation in the pelvis
• Ongoing lower back, hip, or pelvic pain

At Maud Medical Clinic, our pelvic floor physiotherapists provide personalized assessments to help you understand what your body is telling you. Using specialized techniques and education to restore comfort, strength, and function.

Rest, Recharge, and Rise

Pelvic floor recovery thrives on balance. Just like your other muscles, the pelvic floor needs both movement and rest to stay healthy. Overdoing exercise or ignoring fatigue can strain these delicate tissues, especially after childbirth or surgery.

Prioritizing adequate sleep and gentle recovery practices helps reduce inflammation and supports hormonal balance, both of which are vital for tissue repair. Try restorative yoga poses such as child’s pose or supported bridge to allow your pelvic area to relax.

Rest is a critical part of healing. Whether you’re postpartum or simply feeling run down, your pelvic floor benefits from moments of stillness. Give yourself permission to pause and take care of your body. The recommended time of sleep is 7-9 hours.

Stay Active and Move Regularly

Movement is medicine for your pelvic floor. Regular physical activity promotes circulation, reduces stiffness, and helps maintain muscle tone throughout your core and pelvis.

Choose gentle, mindful forms of exercise that engage your deep core without excessive strain. Great options include walking, pelvic tilts, stretching, and low-impact strength training or yoga.

Avoid holding your breath during exercise, stay steady, diaphragmatic breathing supports core engagement while protecting your pelvic floor.

If you’re unsure which movements are safe for you, the physiotherapists at Maud Medical Clinic can design a customized exercise plan based on your goals, recovery stage, and pelvic floor condition.

Here is a short video on some detailed examples of pelvic floor exercises:

Supporting Your Pelvic Floor Beyond Exercise

Caring for your pelvic health involves more than movement. Daily habits, posture, hydration, and nutrition also play a role in maintaining balance and function.

Healthy habits for pelvic support include maintaining good posture to distribute weight evenly and relieve pelvic pressure, staying hydrated to support healthy bladder function, managing constipation by eating fiber-rich foods, avoiding “just in case” bathroom trips that train your bladder to signal too early, and exhaling during lifting to prevent excess pressure on the pelvic muscles.

The Mind–Body Connection

Your pelvic floor is deeply connected to your mental and emotional health. Chronic stress, anxiety, or trauma can lead to pelvic tension and discomfort. Likewise, pelvic pain can affect confidence, intimacy, and overall quality of life.

Maud Medical Clinic takes a whole-person approach to pelvic care. Our Calgary-based team of doctors, pelvic floor physiotherapists, and healthcare providers address not only the physical symptoms but also emotional well-being. Whether you’re managing incontinence, postpartum recovery, or sexual pain, we empower you to understand your body and make informed choices about your care.

When to See a Pelvic Floor Specialist

If pelvic symptoms are interfering with your daily life such as bladder leaks, discomfort during intimacy, or pelvic pressure then it’s time to see a professional. Early care prevents symptoms from worsening and helps restore your body’s natural strength.

At Maud Medical Clinic in Calgary, our team uses advanced assessment tools and evidence-based treatments to create individualized care plans. 

Empower Your Pelvic Health with Maud Medical

Your pelvic health is worth nurturing every day. Small, consistent actions like mindful breathing, gentle movement, and self-compassion ca build a strong foundation for lifelong wellness. Whether you’re navigating postpartum changes, recovering from surgery, or simply aiming to feel your best, Maud Medical Clinic in Calgary is here to help.

We empower you to take control of your health with expert guidance, advanced pelvic floor physiotherapy, and a compassionate team that truly listens. Start supporting your pelvic floor today, your body will thank you for it.

To learn more or book your pelvic floor physiotherapy appointment, visit Maud Medical Clinic Calgary or contact our medical clinic to speak with a doctor or physiotherapist.

Sources
Maud Medical Clinic Calgary – Pelvic Floor Physiotherapy
MyHealth Alberta – Pelvic Floor Health
Mayo Clinic – Pelvic Floor Exercises
NHS – “Pelvic Floor Health and Postpartum Recovery”
Healthline – “Pelvic Floor Dysfunction: Causes and Treatment”
https://www.youtube.com/watch?v=JFJtUtKQCuM