Everyday Habits to Check

Many people unintentionally strain their pelvic floor without realizing it. You don't have to be pregnant or postmenopausal to struggle with pelvic floor issues. Here are 5 everyday habits that might be contributing to your pelvic floor issues - and what you can do instead. Not sure if you need help? Here's how to know:

1. "Just in case" peeing

• Why it's unfavorable: trains the bladder to tolerate small volumes of urine

• FIX: Go only when you actually feel a strong urge (hint: 2.5 - 4 hours apart)

2. Straining on the toilet

• Why it's unfavorable: puts unnecessary pressure on the pelvic muscles

• FIX: Use a stool for better alignment (squatty potty style), focus on breath, relax your belly, add fiber and HYDRATE

3. Poor posture and breath-holding

• Why it's unfavorable: slouching or holding your breath all the time while lifting or exercising increases downward pressure

• FIX: practice "Exhale on Effort" breathe out when you lift, push or pull

4. Chronic coughing or sneezing without support

• Why it's unfavorable: repeated force stresses pelvic floor muscles

• FIX: treat chronic cough (allergies, asthma, smoking), use "the knack" - gently tighten pelvic floor before sneezing/coughing for extra support

5. Living in high heels or poorly supported shoes

• Why it's unfavorable: shifts posture and pelvis alignment, placing strain on pelvic floor

• FIX: strengthen feet, ankles, knees and hips for better support

If you've noticed leaks, pressure or pelvic pain, don't wait. You can feel stronger and more confident by scheduling an initial evaluation.

The good news? Once you recognize these sneaky culprits, you can make small changes that protect your pelvic health for the long run. Which of these habits surprised you the most? Share your thoughts in the comments - I'd love to hear from you.