About your pelvic floor muscles
The pelvic floor muscles support your:
When these muscles are weak, overactive, or not working well, you can experience symptoms such as:
- bladder leakage, urgency and emptying issues
- pelvic pain
Learn more about
urinary incontinence and bladder problems.
How to help a weak bladder on NHS
Women's pelvic floor muscles on NHS Inform
Bowel health
Good bowel health is closely linked to strong pelvic floor function. The following common bowel problems can be improved with the right advice and support. These include:
- constipation
- straining
- incomplete emptying
- bowel leakage
Things that can help include:
- understanding normal bowel habits
- improving toilet posture, for example using a footstool
- learning how to empty the bowels without straining
- seeking advice on diet, fibre and fluid intake
- pelvic floor exercises and relaxation techniques
Managing bowel symptoms early can reduce strain on the pelvic floor and help prevent longer-term problems.
Bowel screening
Good bowel habits and preventing constipation on the Milton Keynes University Hospital website
Bowel incontinence on NHS
Pelvic pain
Pelvic pain can affect people at different stages of life. It can happen on its own or during or after sex and can have many causes.
You may feel pain in your:
- lower abdomen
- pelvis
- vagina
- vulva
- bladder
- bowel
Pelvic organ prolapse
Pelvic organ prolapse is common in women over 50 and can affect anyone with a vagina.
Not everyone experiences symptoms, however they can include:
- a feeling of heaviness, discomfort or pressure in your lower tummy or vagina
- feeling or seeing a bulge or lump inside, or coming out of your vagina
- pain, discomfort or numbness during sex
- problems pooing, such as constipation
- problems urinating, such as:
- feeling like your bladder is not emptying fully
- needing to go to the toilet more often
- leaking pee when you cough, sneeze or exercise
Pelvic organ prolapse is sometimes found during tests done for another reason, such as
cervical screening.
Pelvic organ prolapse on NHS
Pelvic organ prolapse on NHS inform
When to contact your GP
Contact your doctor if you:
- have bladder or bowel problems such as leakage or urgency
- you have any changes in your poo, such as softer poo, diarrhoea or constipation
- have ongoing pelvic pain
- have pain during or after sex
- are worried about your symptoms
How to get a referral
Your GP or another healthcare professional can refer you to:
You can also self-refer by:
What to expect at your appointment
A member of our team will assess you to check which treatments will help you the most.
A pelvic specialist will:
- assess your symptoms
- talk with you about your concerns
- recommend treatment options that are right for you
Treatment
A specialist pelvic health physiotherapist will be able to assess:
- muscle tension
- posture
- bladder and bowel function
- emotional wellbeing
They will tailor exercises and advice based on your needs that will help with:
- relaxing tight muscles
- gentle strengthening
- pain management strategies
- learning how to reduce symptoms long term
Exercising safely and staying active
Being active supports both your physical and mental health, including your pelvic health. You may need to change how you exercise if you have:
- pelvic pain
- prolapse symptoms
- bladder or bowel leakage
Safe exercise guidance focuses on:
- choosing activities that feel comfortable and supportive
- building strength and fitness gradually
- managing pressure through the pelvic floor
- increasing activity slowly to avoid pain flare‑ups
- understanding how to exercise safely with pelvic floor symptoms
Everyone is different. Exercise advice should be tailored to you. With the right support, you can stay active and return to exercise safely.
You should:
- start gently and build up slowly
- breathe normally and avoid holding your breath
- stop if you notice leaking, heaviness, or pain
- focus on good movement rather than intensity
The following activities can help improve fitness while supporting pelvic health and can place less strain on your pelvic floor:
- walking
- swimming or water‑based exercise
- cycling, either upright or an exercise bike
- Pilates
- Yoga
- light strength training with good technique
- postnatal exercise classes
Support
There are local programmes that can help you return to exercise safely.
For more information:
Additional resources
Healthy eating guidelines
gov.je