Debunking Pelvic Floor Myths: What You Really Need to Know

There’s so much misinformation out there about the pelvic floor, and it holds people back from getting the help they need. Honestly, I believed a lot of these myths myself—until I became a doula and learned what was really going on. Here’s the good news: no matter where you are in your journey, there are solutions. You don’t have to live with discomfort, pain, or fear that things will never get better. Let’s walk through these common myths together so you can feel more confident and empowered.

Myth 1: Pelvic floor issues only happen after childbirth.

It’s easy to assume that pelvic floor issues only show up after you’ve had a baby, but that’s not true at all. Problems can start before pregnancy, during pregnancy, or even if you’ve never been pregnant. Chronic coughing, heavy lifting, carrying extra weight, and high-impact sports can all strain the pelvic floor over time.

According to a study published in The Journal of Women’s Health Physical Therapy , up to 25% of women between the ages of 20 and 39 experience some form of pelvic floor dysfunction, whether or not they’ve been pregnant .

“Pelvic floor issues are often associated solely with pregnancy and childbirth, but the reality is that pelvic floor dysfunction can occur due to a variety of factors, including lifestyle and physical activity,” says Dr. Carrie Pagliano, a board-certified women’s health clinical specialist.

If you’re feeling symptoms like leaking, pain, or pressure, don’t let shame or fear stop you from getting help. There’s always a path to healing, no matter your story.

Myth 2: Kegels are the solution for all pelvic floor problems.

Ah, Kegels—the go-to advice that’s thrown at just about everyone with pelvic floor issues. But here’s the thing: Kegels don’t work for everyone. If your pelvic muscles are already too tight (a condition called hypertonicity), doing Kegels can actually make things worse. Not everyone needs to strengthen—some people need to relax those muscles instead.

A 2016 study from The International Urogynecology Journal found that up to 30% of women perform Kegels incorrectly, often exacerbating hypertonic pelvic floor muscles .

“Pelvic floor dysfunction can present as either weakness or tension. Doing Kegels in cases of a tight pelvic floor may actually make symptoms worse. It’s crucial to have an accurate diagnosis before beginning any exercise program,” explains pelvic health physiotherapist Michelle Lyons.

This is why getting a proper diagnosis is so important. A pelvic floor specialist can guide you toward exercises that are tailored to your specific needs. You don’t have to guess your way through it—there’s real help available.

Myth 3: Pelvic pain during pregnancy is normal, and you just have to live with it.

Look, some discomfort during pregnancy is normal, but severe pelvic pain is not something you just have to grin and bear. Conditions like pelvic girdle pain (PGP) are common, but they are also treatable. You don’t need to suffer in silence or assume that pain is just part of the deal.

Research from The Journal of Pain Research indicates that PGP affects up to 20% of pregnant women and is one of the most common reasons for pregnancy-related pain . While common, it’s important to seek treatment rather than endure the pain.

“Pelvic pain during pregnancy is often dismissed as ‘normal,’ but this isn’t the case. Conditions like pelvic girdle pain can often be managed with the right interventions, allowing women to have a more comfortable pregnancy,” says Dr. Jennifer Jagoe, a prenatal physical therapist.

If you’re struggling, reach out to a pelvic floor therapist. Gentle exercises, physical therapy, and changes to your daily habits can make a huge difference. You deserve to feel good during pregnancy.

Myth 4: You don’t need to worry about your pelvic floor until after birth.

It’s easy to think, “I’ll deal with my pelvic floor after the baby is here.” But the truth is, taking care of your pelvic floor during pregnancy sets you up for a better birth and recovery. Strengthening these muscles can help prevent issues like incontinence and may even make labor smoother.

A study from The British Journal of Sports Medicine found that women who practiced pelvic floor exercises during pregnancy had a lower risk of postpartum incontinence.

“Training your pelvic floor during pregnancy is like preparing for a marathon,” says midwife and pelvic health expert Emma Brockwell. “It makes labor easier and speeds up recovery.”

So don’t wait! Taking care of yourself now can mean fewer challenges later.

Myth 5: Urinary incontinence after childbirth is normal and can’t be fixed.

Leaking after birth is common, yes—but common doesn’t mean permanent. You don’t have to live with urinary incontinence, no matter how long you’ve been dealing with it. Pelvic floor exercises, therapy, and even medical interventions can help.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that over 50% of women experience some degree of postpartum incontinence, but most cases are treatable with pelvic floor therapy.

Myth 6: Cesarean births protect your pelvic floor.

It’s easy to assume that having a C-section spares you from pelvic floor issues, but that’s not entirely true. Pregnancy itself puts strain on the pelvic floor due to weight gain, hormonal changes, and posture shifts. Even if you didn’t deliver vaginally, you can still experience pelvic dysfunction like incontinence or pain.

A study from The American Journal of Obstetrics and Gynecology revealed that women who had C-sections were still at risk of pelvic floor dysfunction, particularly related to pregnancy strain.

The bottom line? No matter how you give birth, support for your pelvic floor is still essential.

Myth 7: Once you’ve had pelvic floor issues, they’re permanent.

Here’s a fact that might give you some relief: pelvic floor issues can be treated at any stage of life—even years after giving birth. Whether you’re dealing with incontinence, prolapse, or pain, physical therapy and other interventions can make a huge difference.

According to The Cochrane Database of Systematic Reviews, pelvic floor therapy has shown significant improvements in women with postpartum incontinence and prolapse, even long after they’ve given birth.

Myth 8: Everyone has to experience pelvic organ prolapse after having kids.

Prolapse can happen, but it’s not a guaranteed outcome of childbirth—and even if it does, there are effective ways to treat and manage it. With pelvic floor exercises and lifestyle changes, you can significantly reduce your risk.

The International Urogynecology Journal found that up to 50% of women experience some form of prolapse, but early intervention through pelvic floor therapy can prevent worsening.

Myth 9: Pelvic floor therapy is only for women.

Pelvic floor therapy isn’t just for women—it benefits men too, especially those recovering from prostate surgery. Men can experience incontinence and pelvic pain, just like women, and therapy can be life-changing for them as well.

Studies published in The Urology Journal show that men undergoing pelvic floor therapy after prostate surgery experience improvements in incontinence and erectile dysfunction.

Myth 10: Painful sex after childbirth is normal and will just go away on its own.

If sex is still painful months after birth, it’s a sign that something needs attention—and that’s okay! Pain after childbirth can be related to pelvic floor dysfunction, vaginal dryness, or scar tissue from tearing, but it’s all treatable.

A study from Obstetrics & Gynecology found that up to 60% of women experience painful sex after childbirth, but with pelvic floor rehabilitation, many see significant improvements. You don’t have to just put up with the pain—there are solutions that work.

Your pelvic health is a vital part of your overall well-being, and you don’t have to live with discomfort or dysfunction. Whether you’re preparing for childbirth, recovering postpartum, or simply want to take better care of your body, there are steps you can take to strengthen and support your pelvic floor. Don’t let these myths prevent you from seeking the care you deserve—your body, and your well-being, are worth it!

If you’re struggling, I highly recommend reaching out to a pelvic floor therapist. A few great options are Dr. Alyssa at Tend and Release Physical Therapy and Dr. Loren at Barbelle Pelvic Rehab.