08/31/2026
Things I DON’T do as a pelvic floor therapist to keep my pelvic floor healthy!
We talk a LOT about what you should do for your pelvic floor, but sometimes what you stop doing matters just as much. 😉
Here are 6 habits I try to avoid:
🚫 JIC (just-in-case) p*eing
I don’t routinely empty my bladder “just in case.” I let my bladder fill and respond to the urge instead.
🌙 Getting up at night to p*e.
I don’t make a habit of waking myself up just to empty my bladder. We make less urine at night and should be able to go 6-8 hours without emptying.
🚽 Pushing or straining to have a bowel movement
Your bowel movement shouldn’t feel like a workout. I focus on good positioning, (squatty potty!), breathing and allowing my pelvic floor to relax.
🏋🏼♀️ Holding my breath when lifting or working out
I coordinate my breathing with movement and exhale with exertion rather than constantly holding my breath.
⏰ Emptying my bladder more often than every 3–4 hours during the day
I don’t train my bladder to go more often or at the first sign of an urge. Of course, hydration, medications, pregnancy and individual circumstances can make this more difficult, but we should be able to go close 3 to 4 hours between emptying during the day.
🚫 Hovering over the toilet
I sit. Yep, all the way down. 😂 A supported, relaxed position makes it easier for the pelvic floor to relax and do its job.
Your pelvic floor is designed to work with you, not be controlled by you all day long.
Which one of these habits are YOU guilty of? 👀
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