Back to Basics: Understanding Your Pelvic Floor

When we talk about the pelvic floor, many people nod along—but few have actually been taught what it is, where it is, or what it does. This crucial group of muscles often goes unnoticed until something feels off—like leaking, pressure, pain, or changes after pregnancy. But your pelvic floor is working for you all day, every day.

So let’s start from the beginning. Your pelvic floor is a group of muscles, ligaments, and connective tissues that sit like a bowl in the bottom of your pelvis. These muscles stretch from your pubic bone in the front to your tailbone in the back, and from one sit bone to the other. They play a key role in supporting your pelvic organs (like the bladder, uterus, and rectum), controlling bowel and bladder function, stabilizing your core, and even contributing to sexual function and circulation.

The Three Layers of the Pelvic Floor

The pelvic floor isn’t just one muscle—it’s a complex system made up of three distinct layers, each with its own role. Layers 1 and 2 are the more superficial layers, located closer to the surface. These are often referred to as the “openers and closers” because they help control the urethral, vaginal, and anal openings. These muscles are involved in everyday actions like stopping the flow of urine, holding in gas, and relaxing to allow for urination, bowel movements, or penetration.

Layer 3, the deepest layer, sits higher in the pelvis and plays a major role in supporting your pelvic organs like the bladder, uterus, and rectum. It also contributes to the overall stability of your core and pelvis. This deeper layer needs to be strong enough to support your organs against gravity and intra-abdominal pressure, yet flexible enough to yield during childbirth or other physical demands.

Signs Your Pelvic Floor May Need Support

Because the pelvic floor has so many roles—from supporting organs to controlling bathroom habits to stabilizing your core—it can show signs of dysfunction in a variety of ways. Some of the most common symptoms that may indicate your pelvic floor needs attention include:

• Leaking urine when coughing, sneezing, laughing, or exercising

• Feeling pressure or heaviness in the pelvis (sometimes described as a “falling out” sensation)

• Constipation or difficulty fully emptying the bowels

• Pain with sex, tampon use, or pelvic exams

• Frequent or urgent trips to the bathroom

• Lower back, hip, or pelvic pain that seems hard to explain

These symptoms can stem from muscles that are too weak, too tight, or not coordinating properly with your breath and core. And the good news? With the right support, pelvic floor dysfunction is often very treatable—without surgery or medications.

How to Start Connecting With Your Pelvic Floor at Home

You don’t need fancy equipment or a mirror to start learning how to connect with your pelvic floor—just a few minutes of quiet and curiosity. One simple way to begin is to sit on a rolled-up towel like a saddle, so you can feel some gentle feedback at the base of your pelvis.

From here, try the following:

• Contract your pelvic floor: Imagine you’re gently lifting the area around your urethra, vagina, and anus—like you're stopping the flow of urine or pulling a marble upward inside you. You should feel a subtle lift away from the towel.

• Release and lengthen your pelvic floor: Now try to let go of that lift and visualize your sit bones widening. You may feel the base of your pelvis soften or spread slightly into the towel.

• Pair this with your breath: As you inhale, your pelvic floor should naturally lengthen. As you exhale, it may gently rebound or lift. This rhythm can help you begin to sense how your breath and pelvic floor work together.

Remember: subtle is powerful. It’s okay if you don’t feel much at first—awareness builds over time.

Conclusion

Your pelvic floor is a foundational part of your body—quietly supporting you through daily activities, major life changes like pregnancy and birth, and everything in between. Yet for many people, this essential system remains a mystery until something starts to feel off. The more you understand your pelvic floor’s anatomy and function, the more empowered you are to care for it with intention and confidence.

Whether you’re curious about how things are working now, preparing for birth, or navigating postpartum recovery, you don’t have to figure it out alone. At [Your Business Name], we specialize in mobile pelvic floor physical therapy that meets you where you are—literally and figuratively. If you have questions, are experiencing symptoms, or simply want to learn more about your body, we're here to help you reconnect, rebuild, and feel at home in your body again.

Reach out anytime to schedule an appointment or chat about what kind of support might be right for you.