How Posture Impacts Your Bladder (and Core!)

melfrancis80
Nov 7
3 min read

You’ve probably heard that “posture matters,” but most women don’t realize how much it matters when it comes to bladder control, core strength, and pelvic floor function.

And no — this isn’t about standing perfectly straight or “holding your core in” all day. In fact… constantly sucking your stomach in or tucking your pelvis can actually make bladder symptoms worse.

This is really about pressure management — the way your breath, core, and pelvic floor share the work of supporting your body. When posture shifts out of balance, the pelvic floor often ends up taking on more pressure than it was designed for… and that can show up as:

Leaks (especially with laughing, coughing, sneezing, or workouts)
Urgency or frequent bathroom trips
Pelvic heaviness or prolapse symptoms
Core weakness or “mom pooch”
Lower back or hip tension

Let’s walk through what’s going on and how small posture shifts can help your pelvic floor function better right now.

1️⃣ Pressure Management 101: Your Core Works as a System

Picture your core like a canister:

The diaphragm (breathing muscle) is the top
The pelvic floor is the bottom
Your deep abdominals and back muscles are the sides

For your pelvic floor to support you well, this system needs balance.But here’s where many women run into trouble:

When we’re stressed, always “on,” rushed, sitting most of the day, or trying to keep our stomachs flat, we tend to create unbalanced pressure inside the canister.

That pressure often pushes down — right into the pelvic floor.

Over time, the pelvic floor can become:

Overactive (too tight to relax fully)
Underactive (weak and unable to support)
Or even both at the same time

This is one of the biggest reasons why Kegels alone aren’t enough. Posture and breath must be part of the conversation.

2️⃣ The Postural Habits That Put Extra Strain on the Pelvic Floor

You may notice yourself in some of these:

Tucking the Pelvis Under (Posterior Tilt)

Often from long hours of sitting or “trying to stand up straighter. This shortens and tightens the pelvic floor.

Over-Arching the Lower Back (Anterior Tilt)

Hips tip forward and ribs flare. This stretches the pelvic floor + weakens core support.

Holding the Stomach In All Day

A super common habit, especially in moms. This increases downward pressure on the pelvic floor.

Slumped Shoulders / Forward Head Posture

Shallow chest breathing → pelvic floor loses its natural rhythm with breath.

These aren’t “bad” postures — they’re just patterns our body falls into. The key is helping your body find neutral more often, so pelvic floor support feels natural again.

3️⃣ Two Easy Posture Resets You Can Try Today

No forcing. No bracing.Just connection + ease.

Reset #1: Neutral Spine Standing

Soften your knees
Let your tailbone point down (not tucked / not swayed)
Stack ribs over pelvis like building blocks
Let your shoulders relax (no squeezing shoulder blades!)

You should feel comfortable, not rigid.

Reset #2: Breath That Supports the Pelvic Floor

Try this sitting or lying down:

Place both hands on your ribs to feel for expansion of your ribcage all the way around (front, side, and back).
Inhale slowly through your nose — ribs expand, belly softens.
Exhale gently — let your pelvic floor recoil naturally (no squeezing necessary).

This reconnects your diaphragm + pelvic floor so they work together again.

The Bottom Line

Your pelvic floor doesn’t exist in isolation — it’s part of your whole body system.

When posture and breath are working with the pelvic floor, the bladder gets support without strain.This is where women often feel:

less urgency
fewer nighttime bathroom trips
less leaking during movement
stronger core engagement during daily life
more confidence in their body

This is not about being perfect. It’s about small daily awareness with big long-term impact.

Ready to Improve Your Bladder, Core, and Pelvic Floor Function?

I offer in-person pelvic physical therapy here in Sarasota County — designed to help you understand what your body needs and build confidence you can feel in your everyday life.

No one-size-fits-all plans. No “just do Kegels.”

Just personalized care, gentle guidance, and support every step of the way.