An often-overlooked source of common complaints like back pain, hip pain and fatigue lies in the hard-to-access soft tissues of our pelvic floor.
The pelvic floor refers to the soft tissues within the inner bowl of our pelvic bones. These include small but crucial muscles that help rotate and stabilize our hips, lower spine and lower abdominal cavity.
Pelvic floor issues affect both males and females equally. Symptoms can include digestive problems, pain in the hips, back and lower abdomen, incontinence, pain during intercourse, menstrual pain, pain during walking, sleep disruption, and even referred pain in the knees and feet.
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Think of the pelvic floor as a basin of support for postural stability and a home for vital organs and functions. Maintaining pelvic floor health is crucial for long-term movement.
The area becomes particularly vulnerable after abdominal surgery, pregnancy and childbirth, trauma (like car accidents, falls or sexual trauma) or extended periods of immobility or illness. The pelvic floor can either lose strength or become chronically tight — affecting hip and spine movement, breathing patterns and organ circulation. These changes can have far-reaching effects.
If you’re experiencing pain, discomfort or any symptoms mentioned above, it’s worth consulting a pelvic floor physiotherapist or qualified practitioner who can assess your pelvic floor function.
Here are some at-home ways to support your pelvic floor through breath work, hip mobility and lower spine and core strength exercises:
Pelvic rocking
Lie on your back or on a bed with knees bent. Slowly tuck your tailbone under, flattening your lower back against the surface. Release and let your pelvis tip forward. Repeat 10 times, two to three times daily. You may feel some initial low back stiffness — if it’s tolerable, continue and notice how it changes over several rounds.
Hip rotation
Lie on your back with one leg extended and the other knee bent, foot planted beside your straight knee. Let the bent knee slowly fall open to the side, then actively bring it back to centre. Repeat this opening and engaging motion about 10 times. Switch sides.
Diaphragmatic breathing
Lie on your back with knees bent and place rolled-up socks just below your shoulder blades along the spine. Notice your breath. Keep your inhales gentle and direct them toward the pressure of the socks. Breathe only as deeply as you can while staying relaxed, without forcing. Let your exhales release naturally. Feel your diaphragm — the balloon-like muscle at the base of your ribcage — expand with each inhale and deflate with each exhale. Focus on feeling the expansion in your back and sides before your belly. Practice for two to five minutes daily.
Remember: it’s essential to seek guidance from a practitioner experienced in pelvic floor health if you notice any concerning symptoms. Pain or dysfunction isn’t normal and can worsen over time. Pelvic floor physiotherapists are directly accessible — you typically don’t need a doctor’s referral to schedule a consultation.
