It’s easy to forget about your pelvic floor — until it starts making life miserable.
Like a hammock at the base of your pelvis, these unsung muscles keep your core stable and hold vital organs like your bladder and bowel in place, all while helping with basic bodily functions.
The bad news: You’re probably sabotaging them with your everyday habits. Dr. Amanda Neri, founder of The Pelvic Institute, shared with The Post the five things she would never do as a pelvic floor therapist so you don’t have to suffer the fallout.
Pooping without a Squatty Potty
“They are the best,” Neri said. “On that note, don’t push your poop out!”
Doctors agree that sitting with your feet flat on the floor messes with the natural angle your body needs to eliminate waste efficiently.
Enter the Squatty Potty: the footstool raises your knees above your hips and tilts your body forward into a squat-like position. This helps the muscles around the rectum to relax, allowing for easier bowel movements.
And it seems to really work. A 2019 study found that after just two weeks of using the Squatty Potty, all 52 participants reported less straining, quicker trips to the porcelain throne and more complete bowel movements.
Another study reported that using the stool cut bathroom time almost in half — down from 113.5 seconds to 55.5. Plus, nearly everyone said it felt easier to go.
The benefits don’t stop there. Experts say regularly using the Squatty Potty can improve pelvic floor health and prevent uncomfortable problems like prolapse, when the pelvic organs sag or bulge into the vagina.
In fact, research shows that in countries where squatting toilets are the norm, pelvic-related conditions and bowel disorders are less common.
That means our Western pedestal toilets could be contributing to issues like hemorrhoids, prolapse, irritable bowel syndrome and even colon cancer, according to Healthline.
Hovering over the toilet seat
While hovering over a public toilet seat may feel like the safer option to avoid germs, experts warn it’s actually doing more harm than good.
“It’s not good for your pelvic floor because it creates tension,” Neri explained, adding that “it’s the hover-ers that pee on the seat!”
Tension in your pelvic muscles can make it harder for urine to flow freely, causing straining and weakening of those muscles over time, which increases the risk of pelvic organ prolapse.
On top of that, hovering can result in incomplete bladder emptying, raising the likelihood of urinary tract infections.
Peeing ‘just in case’
“You can train your bladder to need to go more often by doing this,” Neri warned.
When your bladder fills, it sends a signal to your brain, which tells your bladder to contract and sphincter to relax — allowing you to pee.
Going to the bathroom when your bladder isn’t full means these messages are never sent, confusing your organs. As a result, your bladder gets coached to empty at smaller volumes, according to Aeroflow Urology.
Over time, this can lead to feeling the urgent need to pee even when your bladder is barely full, making you run to the bathroom more often and increasing the risk of incontinence (AKA accidental leaks).
Doing kegels — unless they’re prescribed
“Don’t listen to those TikTok kegelers!” Neri warned.
Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles to strengthen them. This can help with issues such as incontinence and pelvic organ prolapse.
While beneficial for many, doing kegels incorrectly or unnecessarily can cause problems. For example, overdoing it can lead to a hypertonic pelvic floor — or overly tight muscles that can result in pain, difficulty urinating or having bowel movements and even sexual dysfunction.
Skipping pelvic floor therapy during pregnancy
“It’s so beneficial for birth prep and postpartum planning,” Neri said.
Pregnancy puts a lot of strain on pelvic floor muscles. Pelvic floor therapy can help strengthen them with targeted exercises that improve bladder control and relieve lower back, hip, pelvic and shoulder pain.
Before delivery, therapists can also assist with pushing techniques and breathwork. After childbirth, they can help with core stabilization, bladder control, lifting techniques and even breastfeeding positions.
