So, I sneezed and peed myself a little...

A conversation I had with a friend over the weekend got me thinking. She was surprised that, 16 years after having her daughter, her pelvic floor was still an issue.

It made me wonder—how many people suffer in silence, assuming they’re long past the stage where pelvic floor health should be a concern? The truth is, our pelvic floor changes throughout life, just like the rest of our body. And while pregnancy and childbirth can put additional strain on these muscles, you don’t need to have had children to experience weakness, tightness, or dysfunction.

Pelvic floor tightness, for example, can cause its own set of issues—pelvic girdle pain, painful intercourse, difficulty emptying the bladder, and even constipation. It’s not just about weakness; it’s about balance.

Your Pelvic Floor. A Small But Mighty Muscle Group.

Hormones play a huge role in the health and function of our pelvic floor and vaginal tissues. Whether during puberty, pregnancy, postpartum, perimenopause, or menopause, fluctuations in estrogen and other hormones affect muscle tone, tissue elasticity, and even nerve function.

In my friend’s case, constant sneezing and coughing likely placed a sudden demand on her pelvic floor that it wasn’t prepared for—highlighting how these muscles, like any other in the body, need both strength and endurance to function well.

Many assume pelvic floor health is just about doing Kegels, but it’s so much more than that. It’s about learning when to engage and when to release these muscles properly.

If you’ve ever leaked a little when sneezing, laughing, or exercising—or experienced discomfort in the pelvic region—you’re not alone.

But let’s be clear: just because something is common doesn’t mean it’s normal. Too often, we shy away from talking about these issues, leading to silent suffering or having our symptoms dismissed as “just part of life.” They’re not.

The good news? Small, consistent changes—like pelvic floor exercises, breathwork, and daily movement—can make a huge difference at any stage of life.