Signs of Pelvic Floor Dysfunction People Ignore

It’s so important to understand that “normal” and “common” are not the same thing.

Let’s start with something I say to every single mum who walks into my classes, or joins online: you are not being dramatic, and you are not alone. Pelvic floor dysfunction is incredibly common — but that doesn’t mean it should be accepted as an unavoidable part of motherhood or ageing.

So many women live with symptoms for years, quietly adjusting their lives around them, before ever seeking help. In fact, research shows women wait an average of 6.5 years after symptoms begin before speaking to a healthcare professional. That’s a long time to be managing something on your own that could be improved so much sooner.

Here are the signs of pelvic floor dysfunction that are far too often brushed off as “just part of being a mum.”

The “Just in Case” Wee

If you find yourself popping to the toilet before every car journey, every exercise class, or every time you leave the house “just in case”, this can be a sign that your bladder and pelvic floor aren’t communicating quite as well as they should. It’s so normalised that most women don’t even flag it as a symptom, but it’s worth paying attention to.

Leaking When You Laugh, Cough, Sneeze or Jump

This is probably the most well-known sign of pelvic floor weakness, and yet it remains one of the most under-reported. Whether it’s a small leak on the trampoline with your kids or needing to cross your legs before a big sneeze, stress urinary incontinence is not something you have to live with – and it’s very responsive to the right kind of pelvic floor and core work.

A Feeling of Heaviness or “Something Coming Down”

A dragging, heavy sensation in the pelvis, particularly by the end of the day or after standing for a while, can be a sign of pelvic organ prolapse. This one is especially easy to dismiss because it can be subtle at first, or mistaken for general tiredness. Around 50% of women who have had a vaginal delivery will experience some degree of prolapse by the time they’re over 50, though only a fraction have noticeable symptoms, which is exactly why getting ahead of pelvic floor health matters so much.

Ongoing Lower Back, Hip or Pelvic Pain

We tend to treat back and hip pain as separate from pelvic floor health, but they’re deeply connected. Your pelvic floor is an integral part of your whole system, working together with your deep abdominals, diaphragm and back muscles. When one part of that system isn’t functioning well, the others often compensate – and pain is frequently the result.

Discomfort or Pain During Intimacy

This is one of the symptoms women are least likely to mention, even to their doctor, yet it’s a real sign that your pelvic floor may be too tight, too weak, or not coordinating properly. There is no need to suffer in silence with this one – it’s a completely valid and common reason to seek support.

A Gap or Doming Through Your Abdomen

If you notice your tummy doming or bulging when you sit up, lift something, or do a plank, or you can feel a gap through the midline of your stomach, this may indicate diastasis recti (abdominal separation). It’s closely linked to pelvic floor function, since your deep core and pelvic floor work as a single connected unit.

Constipation, Straining, or Feeling Like You Haven’t Fully Emptied Your Bladder or Bowel

Bowel and bladder symptoms are just as much a part of pelvic floor health as leaking is, but they’re rarely talked about. Straining, urgency, or a sense of incomplete emptying are all worth mentioning to a pelvic health professional.

Why These Signs Get Ignored

Part of the problem is cultural – jokes about “leaking when you laugh” have almost become a punchline about motherhood, rather than a red flag. The other part is access: many women simply don’t know where to start, or assume nothing can be done without surgery or invasive treatment. Neither of these things is true.

You Don’t Have to Live With It

The pelvic floor is a muscle group, and like any muscle group, it responds to the right kind of targeted, progressive training. This is at the very heart of what I do at Centred Mums – helping women reconnect with their pelvic floor and core, address leaks and heaviness, close abdominal separation, and move through motherhood (and beyond) without pain or worry holding them back.

The best first step is to see a women’s health physio or osteopath to find out exactly what is happening in your pelvic floor and then I can support you with the movement you need to address your symptoms and feel better in your body.

If any of these signs sound familiar, please know that reaching out is the first and most powerful step. **Nothing is TMI here.**

Explore our in-person Pilates classes in St Albans, join The Centred Mums Collective online, or grab our free pelvic floor health download to get started today.