5 Signs Your Pelvic Floor Needs Attention (And What To Do About It)

We live in a culture where women are expected to push through discomfort. "A little leaking after having a baby is normal." "Pelvic pain just comes with the territory." "It'll get better on its own." Except — it often doesn't. And the good news is, it doesn't have to.

Pelvic floor dysfunction is far more common than most people realise, and far more treatable than most people know. As a physiotherapist specialising in women's health, I see patients every week who have spent months or years accepting symptoms that could have been resolved in a handful of sessions.

1. Leaking when you sneeze, cough, laugh, or exercise

This is called stress urinary incontinence, and while it's common — especially after childbirth — it is not normal. It means the muscles and connective tissue supporting your bladder are not functioning optimally. With the right pelvic floor rehabilitation programme, the vast majority of women see significant or complete improvement.

2. A feeling of heaviness or pressure in your pelvis

If it feels like something is "falling out" or there's a persistent downward pressure in your pelvis, this could be a sign of pelvic organ prolapse. This occurs when the pelvic organs (bladder, uterus, or rectum) descend due to weakened support structures. Early intervention with physiotherapy can prevent progression and significantly reduce symptoms.

3. Pain during or after intimacy

Dyspareunia (painful intercourse) is never something you should just accept. It can result from tight, overactive pelvic floor muscles, scar tissue from childbirth or surgery, hormonal changes, or other factors — all of which can be assessed and treated by a pelvic floor physiotherapist.

4. Urgency — rushing to the bathroom with little warning

Urgency urinary incontinence, or the sudden, overwhelming need to urinate, is a sign of bladder overactivity. This can often be managed effectively through bladder retraining, pelvic floor exercises, and lifestyle modifications — without medication.

5. Lower back or hip pain that doesn't resolve

The pelvic floor is part of your core. When it isn't functioning well, it can contribute to instability in the lower back and hips. If your back pain keeps coming back despite treatment, a pelvic floor assessment might reveal the missing piece of the puzzle.

What to do next

The first step is a proper assessment. A pelvic floor physiotherapist will take a thorough history, understand your symptoms, and — with your consent — perform an internal and external assessment to understand exactly what's happening. From there, a personalised treatment plan is created, which typically includes exercises, manual therapy, and lifestyle advice.

If any of the above sounds familiar, please don't wait. These symptoms are common but they are not something you have to live with. Reach out to book a consultation — I'm here to help.

Your Body After Birth: What's Normal, What's Not, and When to See a Physio

Becoming a mother is one of the most profound physical experiences the human body goes through. Yet postnatal care — particularly for the mother's body — is often an afterthought. The six-week check is typically a quick review, and women are often told they've been "cleared" to resume normal activities with little guidance on what that actually means for their recovering body.

As a physiotherapist who works closely with new mothers, I want to share what the postnatal period actually looks like — and more importantly, when and why physiotherapy can make a real difference.

What's normal in the first 6–12 weeks

Some degree of discomfort, fatigue, and physical change is expected after birth. Mild perineal soreness, abdominal weakness, and general fatigue are common in the early weeks. Your body has just done something extraordinary — it needs time and the right support to recover.

Diastasis Recti — the gap no one talks about

Diastasis recti is a separation of the abdominal muscles that occurs during pregnancy to accommodate the growing baby. It is present to some degree in the majority of women post-birth. The key is whether the gap closes adequately and whether the connective tissue regains its tension. Certain exercises (including many popular "core" moves) can actually worsen this condition if done incorrectly. A physiotherapy assessment can identify whether you have diastasis recti and guide you through a safe, progressive rehabilitation programme.

Lower back and pelvic girdle pain

Hormonal changes during pregnancy loosen the ligaments of the pelvis, and the physical demands of labour, delivery, and new motherhood (think: feeding postures, carrying your baby) place significant strain on the lower back and pelvis. Persistent pain beyond 3 months postpartum warrants professional assessment.

When to see a physiotherapist

• You are leaking urine, wind, or stool
• You have a visible gap or "dome" down the centre of your abdomen when you sit up
• You have persistent pelvic pain or pressure
• Sex is painful (at any point after you've resumed intimacy)
• You want to return to exercise and aren't sure where to start safely

The bottom line

A postnatal physiotherapy check-up at around 6–8 weeks is something I recommend for every new mother — not just those with obvious symptoms. Think of it the way you think about your baby's checkup. Your recovery matters too. Book a consultation and let's make sure you're healing the way you deserve to.

Work-From-Home Back Pain: The Posture Mistakes You're Making Every Day

Since working from home became the norm, I've seen a significant rise in patients presenting with neck pain, upper back stiffness, lower back ache, and headaches — all of which trace back to one root cause: how they're sitting for 6–9 hours a day.

The irony is that most of these patients aren't sitting badly out of laziness. They genuinely don't know what correct setup looks like. Here's what I see most commonly — and how to fix it.

Mistake 1: Your screen is too low

Working on a laptop placed flat on a desk forces your head down and forward — a position that puts up to 27kg of strain on your cervical spine. Your screen should be at eye level. Raise your laptop on a stand and use a separate keyboard and mouse. This single change can eliminate most neck and upper back pain.

Mistake 2: You're sitting in your sofa or bed

Soft, unsupported surfaces encourage a slumped posture where your pelvis tilts backward, your lumbar curve flattens, and your upper back rounds. Over hours, this loads the spinal discs unevenly. Save the sofa for leisure — work at a proper chair and desk.

Mistake 3: Your hips are higher than your knees (or vice versa)

Ideally, your hips and knees should be at roughly 90 degrees, with your feet flat on the floor. If your chair is too high, your legs dangle and pressure builds under your thighs. Too low, and your hips flex excessively. Adjust your chair height first — then your desk height.

Mistake 4: You never move

No posture is perfect if you hold it for hours. The human body is designed to move. Set a timer for every 45–50 minutes and stand up, walk around, do a few gentle stretches. This is arguably the most impactful change you can make.

Mistake 5: Your mouse is too far away

Reaching forward repeatedly to use your mouse activates the muscles of your upper shoulder and neck in a sustained, low-level way that causes significant fatigue and pain over time. Keep your mouse close — your elbow should stay near your body, bent at 90 degrees.

If the pain is already there

Fixing your setup will prevent it from getting worse, but if you're already in pain, you need more than a desk adjustment. A physiotherapy assessment can identify which structures are affected and provide hands-on treatment and targeted exercises to get you back to comfortable. Don't wait until it's debilitating — book a session and let's sort it out.