On the Blog: How Stress Affects Your Pelvic Floor (And How to Manage It)

When we think about stress, we often think of tension headaches, poor sleep, or feeling mentally overwhelmed. But one area of the body that’s deeply affected by stress—yet rarely talked about—is the pelvic floor.

If you’re experiencing pelvic discomfort, urinary urgency, or pain that doesn’t seem to have a clear cause, it may not be just physical. Stress can play a significant role in pelvic floor dysfunction, and once you understand the connection, you can start making changes that truly help.

MY STORY

Before I trained as a pelvic floor physiotherapist, I had my own unexplained symptoms—recurrent thrush, pain with sex and urgency. It wasn’t until I was fully treated for the thrush after changing GPs, and I realised that stress and trauma, and a relationship that involved a lot of coercive control had a massive impact on this.

It took understanding my body more deeply, and my tendency for my pelvic floor not to relax easily (thank you gymnastics) —and learning about stress, tension, and nervous system overload—to resolve my symptoms.

That lived experience is why I take this work so seriously. And it’s why I want more women—especially those going through pregnancy or recovering after birth—to understand the role stress plays in their pelvic health.

How Stress Impacts Your Pelvic Floor

When your body is under stress, it shifts into “fight or flight” mode. Muscles tense, breathing becomes shallow, and your pelvic floor often holds that tension—quietly, continuously.

Over time, this can lead to:

• Leaking or urinary urgency

• Pelvic pain or tightness

• Difficulty relaxing during intimacy or toileting

• Increased anxiety during pregnancy or birth

If your pelvic floor muscles are constantly bracing, they can’t relax properly when they need to—and this affects both function and comfort.

Signs Stress Is Affecting Your Pelvic Floor

You don’t need to feel “stressed out” all the time to have stress-related pelvic symptoms. Some signs to look for include:

• Frequent or urgent trips to the toilet

• A feeling of tightness, heaviness, or pressure in the pelvis

• Pain or discomfort during sex

• Trouble connecting to your breath or pelvic floor in exercise

• Longer or more difficult labours (yes, anxiety can impact oxytocin levels)

What You Can Do

The good news? There’s a lot you can do to reduce the impact of stress and start supporting your pelvic floor with intention. Here’s where to begin:

1. Relaxation Techniques That Support the Pelvic Floor

Breath Work
Deep belly breathing helps down-regulate the nervous system and allows the pelvic floor to soften. Try inhaling for 4, holding for 4, and exhaling for 4. I’ve shared how-to videos on my socials if you need guidance.

Mindfulness or Meditation
Even five minutes a day can calm your system. Start small—use an app or simply sit quietly and focus on your breath. Apps like Headspace and Calm even have free guided meditations and I find this the most accessible way.

Progressive Muscle Relaxation
Tensing and releasing each muscle group (including the pelvic floor) can help you recognise and reduce stored tension.

2. Movement That Releases Tension

Movement is one of the best ways to shift stress from the body. For pelvic health, gentle, targeted exercises work best:

• Child’s Pose – relaxes the pelvic floor

• Hip Flexor Stretches – relieves tension in the front of the pelvis

• Cat-Cow – encourages breath, mobility, and connection

Even walking daily can make a big difference.

3. Pelvic Floor Exercises (That Include Letting Go)

If you’re only ever “doing Kegels,” it might be time to reassess. The pelvic floor needs to be both strong and able to relax.

Try:
Activate and Release – Contract for 1 second, then release fully. Rest, then repeat.
Pelvic Floor Drops – Sit comfortably, inhale, and visualise the muscles letting go or melting downward, like butter on a countertop with sun shining in the window.
Deep Squats – Open the pelvis and improve circulation to the area.

Need support with technique? That’s exactly what we cover in 1:1 sessions and in the Pelvic Floor Prep for Birth course.

4. Build a Routine That Supports Nervous System Regulation

You don’t need a perfect routine—just a consistent one. Build small moments into your day:

• Morning breathwork or gentle stretching

• Tech-free wind-down time in the evening

• Short walks outside to reconnect to your body and breath

This isn’t just about stress relief—it’s about long-term pelvic health.

When to Seek Help

If symptoms like pain, leaking, or pelvic tightness are lingering—even after trying self-care—it’s time to speak with someone who understands.

A pelvic health physiotherapist can assess your muscle function, help you identify patterns of tension, and create a plan that’s tailored to you.

And if you're pregnant or preparing for birth, understanding these patterns now can make a real difference to how you labour, birth, and recover.

You Deserve to Feel at Ease in Your Body

Pelvic floor dysfunction is real. It’s common. And it’s treatable.

If stress is showing up in your pelvis, you’re not alone—and you’re not stuck. Book a session, reach out with questions, or explore my online course Pelvic Floor Prep for Birth if you’re looking to feel more confident and in control as you head into labour.

I’m here to help you get there—calm, informed, and supported.