Have you ever laughed so hard that you suddenly needed to rush to the restroom? These situations are more common than you might think, and they often have the same cause. Even though these muscles work hard for you every day, most people don’t pay much attention to them until there’s a problem.
The pelvic floor is made up of muscles and connective tissue that stretch across the bottom of your pelvis, like a hammock supporting your bladder, bowel, and, for women, the uterus. These muscles help control your bladder and bowels, support sexual health, and keep your spine and hips stable as you move. If the pelvic floor muscles become weak or too tight, you might experience concerns like urinary leaks, pelvic pain, or, for men, changes in erectile function.
Regular exercise can really help, and with the help of Astera Urology, we can guide you to the best routine for your needs. Kegel exercises are the most popular choice. They involve tightening and relaxing your pelvic floor muscles, and you can do them almost anywhere. To try a Kegel, picture stopping your urine mid-flow. Squeeze those muscles for five to ten seconds, then relax. Doing this 10 to 15 times per session, a few times a day, can slowly build your muscle strength and endurance. It is important to discuss pelvic floor exercises with your doctor to make sure you are practicing them correctly.
In addition to Kegels, other gentle activities can also help your pelvic floor. Swimming is a great activity that uses water resistance to work these muscles while being easy on your joints. Pilates focuses on your core and breathing, which strengthens the deep muscles that support the pelvic floor. Yoga is helpful too, especially for better posture, flexibility, and learning how to connect with and use these muscles more effectively.
Exercise is a good place to start, but taking care of your pelvic floor also means avoiding habits that put extra strain on it. Straining during bowel movements, lifting heavy objects improperly, and carrying extra weight can all put pressure on these muscles over time. Drinking enough water, eating plenty of fiber for healthy digestion, and using good lifting techniques are simple ways to help reduce that pressure.
Pelvic floor concerns don’t need to be a normal part of getting older. Many people feel embarrassed to talk to their doctor about these symptoms, but they are real medical issues with real solutions. Our team of urologists here at Astera Urology can figure out what’s going on and suggest a plan that fits you, whether that means physical therapy, lifestyle changes, or other treatments.
If you have symptoms like leaking urine, pelvic pain, or changes in how your bladder or bowels work, our Astera Urology team is ready to help. Know that our consultations are private and confidential. It is important to use our patients to always feel comfortable sharing their concerns. During your first appointment, our team will review your medical history, and you’ll be able to have an open conversation with your doctor. Reach out to us to schedule a consultation and start your journey toward better pelvic health.
published: April 29, 2026, 7 p.m.