How to Start Exercising When You Have Pelvic Floor Problems: A Pelvic Floor PT's Guide
If pelvic health symptoms like bladder leakage, pelvic pain, or postpartum discomfort are keeping you from exercising, start smaller than you think. Begin at 10% of your goal, increase gradually, and treat symptom flare-ups with curiosity, not fear. Here's a step-by-step framework from a pelvic health physical therapist.
Welcome to Dr. Jessica Reales’s Pelvic Health Tip of the Week!
Movement Doesn’t Have to Start Big.
It’s that time of year friends- New Year’s Resolutions - Words of the Year - Big Goals - Dreams - and honestly, I’m here for it.
I love the freshness and the excitement that comes with the start of the New Year. I love the process of re-evaluating where I am at and moving forward in a positive direction.
Goals can take so many different shapes, and movement goals often end up being a part of it.
We decide to start exercising again - run that half marathon - join a gym or studio - begin a walking program. And all of these are wonderful goals– if they are measurable and attainable for you!
The reality is that for many people struggling with pelvic health problems- like bladder leakage, pelvic pain, low back/hip pain, or postpartum difficulties (and really, so much more!), movement can often feel like it presents a big challenge.
People worry about pushing their body too hard and making a pelvic health problem worse (but you’re often more resilient than you think!!). They worry about flaring up pelvic pain symptoms and setting them back for days (or weeks, or more!).
And I get it– the worsened symptoms and flare-ups can feel so frustrating! But remember…
Movement doesn’t have to be all or nothing.
It’s better to start somewhere than to never start at all.
What’s a mistake someone with pelvic floor problems makes when they get started with exercising?
One of the biggest mistakes we see people make when it comes to getting started with exercise is starting too big. If you haven’t been able to exercise for weeks, months or even years– jumping into a 60 min bootcamp class may not be what your body is ready to handle. Starting running shouldn’t mean jumping into a 5K. Starting a walking program doesn’t have to be walking 5 miles. The reality is that when we jump in too quickly, we can often cause a big response from our body, and it can be difficult to see what your body is really ready for!
So, how do you Get started with movement and Exercise?
Here’s my step-by-step protocol for you.
Identify your movement goal. In your perfect world, what would movement look like for you? Do you hope to walk for exercise 3 days per week? Would you like to attend fitness classes at a studio? Do you want to run that half marathon?
Break it down into reasonable and attainable steps. Look at your starting spot. Honestly, how much movement are you doing currently? Then break down your goal into a series of attainable steps to get there. This could look like:
Goal: Walk 30 minutes, 5 days per week.
Steps:
Baseline: Only walking for tasks or errands, High sensitivity of body leading to flared symptoms
Week 1: Walk 10 minutes, 3 days per week
Aim to increase by no more than 10% each week until you reach your goal. If you notice symptoms spike after movement, drop back down to previous movement for a few weeks before increasing again.
Handle flare-ups of symptoms with curiosity, logic and compassion.
The reality is, sometimes we push ourselves a little too hard, and our bodies can respond. If you notice your symptoms spike after a movement session, be curious!
Explore what happened that might have contributed to the symptom change. Did you jump up in intensity too quickly? Did something else happen that day/week that could have driven up the symptoms (maybe it wasn’t even the movement!).
Once you identify what’s going on, respond appropriately, and move forward. It might mean that you back down on your movement for a few weeks to give your body time to adjust.
It could mean you add other restorative habits into your routine to manage what else life is giving you.
Don’t be afraid to seek help!
If movement isn’t going the way you want it to, we got your back!
Sometimes a little professional guidance can go a long way.
Reach out to your PT if you’re currently in treatment and we’re happy to guide you and help you build an action plan!
If you aren’t currently under our care, feel free to reach out and schedule a planning session! Sometimes just one appointment is enough to troubleshoot with you and build a plan that you can maintain!
2026 is going to be a great year! We hope you find ways to move that feel wonderful for your body!
Warmly,
Dr. Jessica
Where to find pelvic health therapy and return-to-exercise help in Marietta and Atlanta
At Southern Pelvic Health, we offer comprehensive pelvic therapy care for all genders.
To get started or ask more questions, submit our contact form.
