Pelvic floor health and work: Tips for managing the working day

Pelvic floor symptoms don't stop when the workday starts. Leaking when you sneeze during a meeting, planning your commute around where the nearest toilet is, or feeling heaviness and discomfort by mid-afternoon are everyday realities for millions of working women. Yet these experiences are rarely talked about in the workplace.

The Royal College of Obstetricians and Gynaecologists reports that more than half of women experience pelvic floor dysfunction at some point, yet most never seek help. Many assume it's an inevitable part of pregnancy, birth, or menopause. But it doesn’t have to be. Pelvic floor disorders are common - but there are many treatment options, and there's a lot you can do to manage symptoms during the working day while you get the right support.

Don't "just in case" wee

Going to the toilet every time you pass one - before a meeting, before a call, before the commute - feels sensible, but it trains your bladder to signal urgency at smaller volumes. A bladder diary can help identify patterns and habits that may be contributing to a feeling of urgency, as well as trigger points for stress incontinence, leaking or urinary incontinence. Urge suppression techniques can help reduce the intensity and frequency of bladder urges, particularly if they're affecting your daily life and quality of life. A physiotherapist can work with you to identify the strategies that can help improve your symptoms.

Stay hydrated

Good hydration is key to maintaining a healthy bladder, even if you find yourself making more frequent trips to the toilet. It can be tempting to drink less to try to reduce urgency or leakage but restricting your fluid intake is not going to improve your symptoms and may even make them worse by irritating the bladder.

Check your desk posture

The pelvic floor muscles work as part of a team with your core, diaphragm and back muscles to support your pelvic organs, bladder and bowel function. Spending long periods sitting at a desk can reduce the activity of these muscles and leave your body feeling stiff by the end of the day. Setting a reminder to stand, stretch or take a short walk every hour can help keep these muscles active and provide better support for your pelvic floor muscles.

Introduce pelvic floor exercises in your day

Pelvic floor exercises are most effective when they're tailored to your individual needs. A pelvic floor physiotherapist can design a personalised programme and help you find simple ways to build the exercises into your daily routine, making it easier to stay consistent over time.

Prioritise your quality of life not just at home, but at work.

If pelvic floor symptoms are affecting your comfort, confidence, or ability to get through the working day, consider speaking with your line manager about adjustments that could make things easier - just as you would with any other health concern. Most importantly, remember that symptoms such as leaking, urgency, pelvic heaviness, or pain are common, but they don't have to be something you simply put up with. A pelvic health physiotherapist can help you understand your symptoms and find strategies to manage them, both at work and in everyday life.

Support with Fertifa

Through Fertifa's women's health and maternity support, enrolled employees can access specialist virtual pelvic floor physiotherapy with Mothercore, delivered by HCPC-registered pelvic health physiotherapists. The session includes a thorough assessment, personalised advice, and a tailored treatment plan. If the patients’ symptoms require further investigation or escalation, this will be discussed. Otherwise, the physiotherapist will focus on self-management strategies, lifestyle changes, and personalised exercises.

The aim is to help employees access support sooner, without the delays of waiting lists or the challenges of taking time away from work and attending in-person appointments.

Frequently asked questions

Q: What are the most common signs of a weak pelvic floor?

A: Common signs include stress incontinence, which can be urinary leakage when sneezing, laughing or exercising; pelvic heaviness or pressure; frequent or urgent urination; bowel control changes; and reduced sensation or pain during sex.

Q: Are pelvic floor symptoms like urinary incontinence just a normal part of having children or getting older?

A: Pelvic floor symptoms are a common women's health concern, but not something you have to accept. They are often treatable with exercises and bladder training, and specialist physiotherapy can help improve symptoms, whether they occur after childbirth, during menopause, or at any other stage of life.

Q: Aren't Kegel exercises enough?

A: Not always. Kegels (pelvic floor contractions) can be helpful for some people, but they are not the right approach for everyone. Like any other muscle in the body, the pelvic floor needs more than just repeated strengthening exercises - it relies on flexibility, coordination, timing, control, endurance and strength. A thorough assessment can identify what approach is most appropriate for your individual needs.

Q: When should I see a pelvic floor physiotherapist?

A: If you experience any pelvic floor symptoms, regardless of how mild or occasional they may seem, it can be helpful to speak with a specialist. A pelvic floor physiotherapist can help you understand your symptoms and identify ways to improve your pelvic health. Support can also be valuable proactively, such as preparing for pregnancy, menopause, or high-impact activities.

Q: Is online pelvic floor physiotherapy effective?

A: Yes - for many people, virtual pelvic floor physiotherapy can be an effective way to access support. Many pelvic floor concerns get better with education, self-management strategies, lifestyle changes and personalised exercise programmes. If your assessment suggests that an in-person appointment or further investigation would be beneficial, this will always be recommended.

Virtual treatment offers convenience and quicker access to care, which can make it easier to stay consistent with your programme. For people who face barriers to attending in-person appointments, starting the conversation virtually can be a valuable step towards improving symptoms rather than delaying support.

Medical disclaimer: This article is for educational purposes only and does not constitute medical advice, diagnosis or treatment. Always speak to a qualified healthcare professional about any pelvic health concerns.