Bladder Health + Pelvic Floor: What’s the Connection?
If you’ve ever felt like your bladder has a mind of its own—or you plan your errands around bathroom stops—you’re not alone. While it’s common for bladder leaks, urgency, or frequent trips to the bathroom to show up during pregnancy, postpartum, or later in life, these symptoms aren’t something you just have to live with.
The good news? Your pelvic floor may hold the key to better bladder control.
Let’s explore the connection—and how to strengthen it.
Your Pelvic Floor: The Unsung Hero
Your pelvic floor is a group of muscles at the base of your pelvis. These muscles help support your bladder, uterus, rectum, and the surrounding organs. Think of your pelvic floor as one piece of the foundation of your core (The Big Three!)—and your first line of defense when it comes to bladder control.
When these muscles are working well, they:
Keep urine (and stool) in until you're ready to go
Coordinate with your bladder to release at the right time
Adjust to pressure changes from sneezing, laughing, running, or lifting
Signs Your Bladder + Pelvic Floor Might Need Support
You pee “just in case” constantly—even if you don’t really have to go
You leak when you sneeze, cough, laugh, jump, or lift
You feel pressure or heaviness in your pelvis
You wake up multiple times at night to pee
You cross your legs before you sneeze—or always scout the nearest bathroom
All of these are common—but not normal.
And they’re often tied to pelvic floor dysfunction.
So, What’s the Connection?
Your pelvic floor and bladder are in constant communication. As your bladder fills, the pelvic floor gently contracts to help keep things closed. When it’s time to urinate, the pelvic floor needs to relax to allow the bladder to empty. That means good bladder habits require more than a strong pelvic floor—they require a coordinated one.
When there’s a disconnect between your pelvic floor and your bladder, symptoms start to show up.
Let’s reconnect.
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My Story: From Urgency to Understanding
I’ve dealt with urinary urgency for as long as I can remember. I even recall having “accidents” as a kid—and I was definitely an “older kid” because I remember completely keeping it to myself.
Back then, I didn’t realize it was something to be concerned about. It wasn’t until I was in my 30s, when symptoms started worsening, that I began to pay attention. I wasn’t just dealing with urgency anymore—I was experiencing leakage.
I had taken up running and was doing longer distances for a while, and urinary leakage during my runs became a normal occurrence. But here’s the thing: this isn’t normal.
And honestly, it wasn’t until after I had my kids and began specializing in pelvic health as a physical therapist that I truly resolved my symptoms.
Why do I share this? Because even your Pelvic PT is likely resolving their own pelvic floor concerns. And it is these small shifts that I implemented as part of my recovery.
Small Shifts That Support the Connection
Ditch the “just in case” pee trips – Unless you’re heading out on a long drive or about to go to sleep, try to wait until your bladder actually signals it’s time.
Practice 360° breathing – This type of diaphragmatic breathing helps regulate intra-abdominal pressure and improves the coordination between your core and pelvic floor.
Unclench – Notice if you’re holding tension in your pelvic floor throughout the day (common if you sit a lot, have stress, or do lots of high-intensity exercise). A chronically tight pelvic floor can interfere with bladder function.
Stay hydrated – Dehydration can actually irritate the bladder and make urgency worse. Aim for consistent water intake throughout the day.
Train your core the smart way – Your pelvic floor is part of your deep core system. Gentle, progressive core and pelvic floor exercises can improve bladder control and confidence in movement. Want some extra guidance? Check out my Postpartum Recovery Guide in my Store! Perfect for Busy Moms during any season of postpartum.
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