Supporting women’s pelvic health and MSK health

Around 60% of women in the UK experience at least one symptom of poor pelvic health, but nearly 70% have not spoken to anyone in the NHS about these symptoms.

For many, symptoms are accepted as part of everyday life. However, pelvic health issues can affect comfort, confidence and daily activities, particularly when they are left unaddressed.

The good news is that many pelvic health issues can be prevented or improved. By understanding the pelvic floor and following simple lifestyle advice alongside targeted exercises, many women can reduce symptoms and support long-term pelvic and musculoskeletal (MSK) health

Understanding the pelvic floor

The pelvic floor is a group of muscles, tendons and nerves located at the base of the pelvis. Working closely with MSK structures – such as the hips, spine and abdominal muscles – it plays an important role in bladder, bowel and vaginal function, and overall pelvic stability. 

Like any muscle group, the pelvic floor needs both endurance and strength. It supports the body during everyday activities such as standing and walking, and responds quickly during movements such as coughing, sneezing, jumping or running.

When these muscles weaken or lose coordination, pelvic health symptoms can develop.

Common pelvic health symptoms

Common symptoms of pelvic health dysfunction include:

• Urinary incontinence
• Faecal incontinence
• Pelvic organ prolapse

Many people can prevent or reduce these symptoms through simple lifestyle changes and regular pelvic floor muscle exercises.

Pelvic floor exercises

Pelvic floor exercises, called Kegel’s, strengthen the muscles around the bladder, bowel and uterus, but surveys show many women have never done them. Guidance on how to identify and contract these muscles is widely available from NHS and independent health services. Importantly, don’t make a habit of stopping your urine mid‑stream as an exercise cue, doing so regularly can interfere with proper bladder emptying and cause urinary tract infections. 

Because these muscles are deep, it is not possible to see externally whether they are actively working. Learning how to correctly activate them is an important first step.

How to perform a pelvic floor contraction (Kegel)

Pelvic floor exercises are recommended to help improve bladder and bowel control and support overall pelvic health. When symptoms are present, these exercises are typically performed at least three times per day. For ongoing maintenance, practising once daily is often sufficient. With consistent practice, improvements are usually noticed within three to five months.

1. Start in a comfortable lying, sitting, or standing position.
2. Imagine that you are gently stopping yourself from passing wind. This helps you locate the muscles at the back of the pelvic floor.
3. Once you’ve engaged those muscles, imagine gently stopping the flow of urine, but do not actually do this while urinating. 
4. You should feel a gentle squeeze and lifting sensation.
5. Allow the muscles to fully relax.

Exercise routine:

• Include both longer holds (to build endurance) and shorter, quicker squeezes (to build strength).
• When symptoms are present, exercises are usually recommended at least three times a day.
• For maintenance, many women benefit from practising once daily.
• Improvements are often noticed after three to five months of consistent practice.

Lifestyle factors that support pelvic health

Pelvic health is influenced by everyday lifestyle habits. A balanced diet with enough fibre, drinking adequate fluids, and regular physical activity all contribute to maintaining pelvic floor function.

Simple MSK movements – such as pelvic tilts, knee rolls, bridges, cat-cow movements, good mornings, and sit-to-stand exercises – can support physical activity levels, complement pelvic floor training, and help maintain overall movement confidence.

Early support and recovery

When pelvic ealth symptoms appear, early intervention is important. Addressing symptoms sooner can improve outcomes and prevent issues from becoming longer-term.

Guidance from a qualified health professional can help ensure exercises are appropriate and effective. Tools like Phio help people understand their symptoms and reach the most appropriate care, whether that involves exercises, self-management strategies or clinical input.

‍Need additional support?

‍
Phio is a clinically-led MSK tool that helps people understand and manage bone, muscle and joint concerns, including pelvic health. Developed by expert physiotherapists, it provides immediate support and signposts users to the most appropriate care pathway.

‍