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Posture can absolutely influence the function of your pelvic floor muscles. When people think about posture, they often focus on their shoulders, neck and back. But one of the most overlooked aspects of posture is how it affects the pelvic floor. Whether you are struggling with incontinence, pelvic pain, core weakness or any other sign of pelvic floor dysfunction, your posture may be playing a bigger role than you realize.
Understanding the Pelvic Floor and Its Role
The pelvic floor is a group of muscles that sit at the base of your pelvis, supporting the bladder, uterus (in women), and rectum. These muscles work in coordination with the diaphragm, deep core muscles, and back muscles to provide stability, maintain continence, and support overall movement.
When your posture is misaligned, it can disrupt this coordination and create excessive strain, weakness, or overactivity of the pelvic floor muscles. Ultimately this can lead to pelvic floor dysfunction.
So here are 3 postures that contribute to PFD:
1. Excessive Anterior Pelvic Tilt (overarching the lower back). This posture, often seen in people who stand with their hips thrust forward and an exaggerated curve in the lower back, places the pelvic floor in a constantly lengthened position. A lengthened pelvic floor can become weak, making it harder to support bladder and bowel control.
2. Posterior Pelvic Tilt (tucking the tailbone under). Sitting or standing with the tailbone tucked under reduces the natural curve of the lower back and tightens the pelvic floor muscles. Over time, this can lead to overactivity in the pelvic floor, causing pain, difficulty with relaxation, and even issues like constipation or pain with intercourse.
3. Slouched Upper Body Posture. Hunching forward (common with desk jobs or phone use) impacts how the diaphragm and pelvic floor communicate. Since breath and core engagement are deeply connected, poor upper body posture can make it harder for the pelvic floor to function properly.
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How to Improve Posture for Better Pelvic Health
The good news is that small changes in posture and movement can make a significant difference in how your pelvic floor functions. Here are 4 things you can do:
1. Find Neutral Pelvis Alignment. When standing, imagine a string pulling the crown of your head upward, while keeping your ribs stacked over your pelvis. Your pelvis should be in a neutral position – not excessively tilted forward or tucked under.
2. Strengthen the Core and Glutes. Engaging your deep core muscles, including the transverse abdominis, helps support the pelvis and reduce excess strain on the pelvic floor. Strong glutes also contribute to pelvic alignment and stability.
3. Incorporate Diaphragmatic Breathing. Breathing deeply into the belly (instead of shallow chest breathing) helps the diaphragm and pelvic floor work together efficiently. Try inhaling through your nose, expanding your ribcage and belly, and exhaling fully while gently engaging your core.
4. Adjust Your Sitting and Standing Habits. When sitting, aim for a position where your feet are flat on the floor, your knees are at a 90-degree angle, and your weight is evenly distributed on your sit bones. Avoid prolonged periods of sitting or standing in the same position. Movement is key!
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Final Thoughts
Posture is not just about looking poised. It directly affects how the muscles in your body, including your core and pelvic floor can function. By improving alignment, strengthening the core, and incorporating better breathing mechanics, you can support pelvic floor health and potentially reduce dysfunction.
If you suspect that posture is contributing to your pelvic floor symptoms, working with a pelvic floor physical therapist can help you identify imbalances and create a personalized plan for improvement.
Need guidance? Reach out to a pelvic floor physical therapist who can assess your posture and pelvic floor function to get you on the right track!
If you live in the Atlanta and would like to schedule a consultation, please contact Activcore Druid Hills
Disclaimer: The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.
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