Pressure Management: Protecting Your Core & Pelvic Floor in Everyday Life
Have you ever noticed leaking when you sneeze, heaviness after lifting something, or discomfort when getting out of bed? Often, these symptoms are connected to something called intra-abdominal pressure—and learning to manage it can make a huge difference for your core and pelvic floor health.
TL;DR: Pressure Management in 3 Steps
Want the short version? Start here:
Pair breath with effort → Inhale to prepare, exhale as you lift, push, or move.
Protect your core in transitions → Inhale to prepare, exhale as you move through big efforts (like standing, lifting, or sneezing). Avoid straining or bearing down.
Reduce strain on the toilet → Feet on a stool, lean forward slightly, breathe (don’t push), and exhale gently to release.
What Is Pressure Management?
Pressure management means learning how to control and reduce intra-abdominal pressure (the pressure inside your abdomen).
This isn’t just something to think about during workouts—it’s about how you move and breathe in everyday life: lifting groceries, standing up from a chair, getting out of bed, or even going to the bathroom.
When you know how to use your breath and core muscles effectively, you reduce unnecessary strain on your pelvic floor, protect your spine, and make daily movements feel easier and more supportive.
✨ Quick Tip: The golden rule of pressure management is inhale to prepare, exhale on effort.
Why Is It Important?
Your pelvic floor and core act like a pressure system. When that system is out of balance—say, if you hold your breath while lifting or strain on the toilet—the pelvic floor can become overloaded.
Over time, this added strain can contribute to:
Bladder leaks (stress incontinence)
Heaviness or prolapse symptoms
Back or hip pain
Core weakness or abdominal pressure
✨ Prolapse Connection: Pressure management is one of the most effective strategies for both preventing and managing prolapse. By reducing unnecessary strain, you help protect the supportive tissues of the pelvic floor. (Want to learn more about prolapse itself? Check out my full blog post here →)
Strategies for Everyday Pressure Management
Here are simple, actionable ways to start practicing pressure management in your daily routine:
1. The Log Roll (Getting In and Out of Bed)
Roll onto your side first.
Use your arms to help push yourself up as you swing your legs off the bed together.
Exhale gently as you rise.
To lie down, reverse the steps: sit, lower onto your side, then roll onto your back.
✅ Why: Keeps your body moving as a unit, reducing strain on your abdominal wall and pelvic floor.
2. Sitting to Standing (and Back Again)
Scoot to the edge of your chair with feet flat and knees over ankles.
Lean forward slightly at the hips, keeping your back straight.
Exhale as you press through your feet to stand, gently engaging your core.
Inhale to prepare, exhale slowly as you lower with control to sit.
✅ Why: Protects your pelvic floor from downward pressure during transitions.
3. Lifting Groceries (or Anything Heavy)
Get close to the object; avoid reaching or twisting.
Bend at your hips and knees, keeping your back straight.
Hold the object close to your body.
Exhale as you lift and as you set it down.
✅ Why: Breath + posture helps reduce strain on your pelvic floor and lower back.
4. Bowel Habits (Pooping Without Pressure)
Place feet on a small stool (knees slightly higher than hips).
Lean forward slightly, resting elbows on thighs if comfortable.
Take slow, diaphragmatic breaths to relax your pelvic floor.
Avoid straining—try a gentle exhale through pursed lips as you release.
✅ Why: Keeps pressure low and supports natural, complete emptying.
Putting It Into Practice
You don’t need to overhaul your whole day—just start noticing how you breathe and move. Pairing breath with effort is the simplest first step. From there, choose one strategy (like the log roll or sitting-to-standing) and practice it daily until it feels natural.
Over time, these small adjustments add up, protecting your pelvic floor and helping reduce leaks, heaviness, or discomfort in your core.
The Bottom Line
Pressure management is about working with your body, not against it. When you use your breath and core intentionally, you can move through everyday life with more ease, less strain, and greater confidence in your pelvic health. Small changes add up. These simple shifts help reduce leaks, heaviness, and pressure on your pelvic floor—starting today.
👉 Want more strategies? Download my Free Perimenopause & Menopause Guide—your simple starting point for pelvic floor and core support.
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.