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The Role of Posture in Pelvic Floor Function

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Posture & the Pelvic Floor: How to Adjust Your Stance

When most people think of posture, they picture someone standing up straight or slouching at a desk, but posture is so much more than that. As a pelvic health physical therapist (and busy mom constantly carrying kids, car seats, and groceries), I see every day how posture plays a huge role in pelvic floor health.

Your posture: how you hold your body when standing, sitting, walking, or lifting, can directly affect how your core and pelvic floor muscles function. The good news? Small changes in how you align and move your body can make a big difference.

Whether you’re dealing with symptoms like leaking, pressure, or low back pain, or just want to build a stronger, more functional core, understanding this connection is key.

Why Posture Matters for Pelvic Floor Function

Your pelvic floor doesn’t work in isolation. It’s part of a system that includes your diaphragm, deep abdominal muscles (like the transverse abdominis), and the multifidus in your back. This group is often referred to as your deep core canister.

When your posture is well-aligned, this canister works efficiently. But when you’re slouched, tilted, or out of alignment, the pressure inside the canister becomes imbalanced, and your pelvic floor has to compensate. Over time, this can lead to:

  • Urinary leaking
  • Pelvic heaviness or prolapse
  • Hip or low back pain
  • Difficulty activating your core
  • Poor breath control under load

Common Postural Patterns That Affect the Pelvic Floor

  • Rib Flare: Ribs thrust forward, often in an attempt to “stand up straight.” This disconnects the diaphragm from the pelvic floor and limits effective core pressure.
  • Butt Tuck / Posterior Pelvic Tilt: Tailbone tucked under, often seen in prolonged sitting or when trying to “engage the core.” This shortens the pelvic floor muscles and reduces their ability to contract and relax.
  • Excessive Arch / Anterior Pelvic Tilt: Lower back swayed, belly protruding forward. This places added strain on the front of the pelvic floor and may contribute to leaking or pressure.
  • Forward Head / Rounded Shoulders: A common result of phone and desk time, this compresses the diaphragm and limits deep breathing.

How to Adjust Your Posture for Better Pelvic Floor Function

Adjusting posture isn’t about being stiff or rigid, it’s about finding a neutral alignment that allows your core and pelvic floor to do their jobs.

Here’s what to look for in standing posture:

  • Feet hip-width apart, weight evenly distributed
  • Knees soft, not locked
  • Hips stacked over ankles
  • Ribcage stacked over pelvis
  • Shoulders relaxed, not rounded
  • Chin slightly tucked, head balanced over spine
  • Breath moving in and down toward the ribs and belly

Exercises to Reinforce Posture & Pelvic Floor Integration

These movements help align your posture while building core control and pelvic floor awareness:

Focus on slow, controlled movements and breathing throughout each exercise.

When to See a Pelvic Health PT

If you notice:

  • Difficulty holding posture without tension or discomfort
  • Leaking or pelvic pressure during standing, walking, or lifting
  • Pain in the back, hips, or pelvis when standing for long periods
  • Core weakness that’s not improving with basic exercises

…it may be time for an expert assessment. A pelvic health physical therapist can evaluate your posture, breathing, and pelvic floor coordination—and build a personalized plan to improve all three.

Small Changes, Big Results

Improving your posture isn’t about perfection, it’s about creating a foundation for efficient movement, breathing, and core control. And when your posture supports your pelvic floor, everything from lifting your kids to running errands to exercising becomes more manageable.

At Rehab 2 Perform, we help clients move better, feel better, and perform better- starting with the basics. Whether you’re recovering from birth, managing symptoms, or simply want to build a stronger foundation, we’re here to guide you every step of the way.

Schedule a pelvic health appointment at Rehab 2 Perform and learn how posture can be your secret weapon for better pelvic floor function and everyday movement.

This blog is for educational purposes and should not replace professional medical advice. Always consult with your provider before beginning a new exercise program.

  • Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
Dr. Jamie, Pelvic Health Physical Therapist

About Rehab 2 Perform

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across the DMV, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

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