Why Your Pelvic Floor Matters at Work (and Not Just at the Gym)

When we talk about pelvic floor health, the conversation often centers around exercise, pregnancy, or aging. But there's a crucial context we rarely discuss: your workplace.

Whether you're sitting in meetings, rushing between tasks, holding your bladder during long shifts, or carrying workplace stress in your body, your pelvic floor is involved. And when it's not functioning optimally, it doesn't just affect your gym performance—it impacts your productivity, comfort, and overall wellbeing during your working day.

The Hidden Cost of Desk Work

If you spend most of your day sitting, you might assume your pelvic floor is "resting." In reality, prolonged sitting creates a unique set of challenges.

Postural pressure: Slouching or sitting in a C-shaped curve increases intra-abdominal pressure and puts strain on the pelvic floor. Over time, this can contribute to weakness or dysfunction.

Reduced blood flow: Sitting for extended periods reduces circulation to the pelvic region, which can affect tissue health and muscle function.

Hip flexor tightness: Tight hip flexors from constant sitting can alter pelvic alignment and inhibit proper pelvic floor engagement.

Core disengagement: When you're collapsed over a keyboard for hours, your core isn't supporting you properly, placing more demand on the pelvic floor to compensate.

The result? People who sit all day can experience urinary urgency, pelvic discomfort, lower back pain, and reduced core stability—all of which affect how you feel and function at work.

The Bathroom Avoidance Problem

Hands up if you've ever held your bladder during a long meeting, delayed a toilet break because you were "too busy," or rationed your water intake to avoid frequent trips to the loo.

You're not alone. Workplace culture, lack of convenient facilities, or simply being absorbed in tasks all contribute to poor bladder habits. But this seemingly minor issue has real consequences.

Training your bladder badly: Regularly holding on teaches your bladder to send urgent signals earlier and more frequently. Over time, this can create overactive bladder symptoms.

Increasing infection risk: Not emptying your bladder regularly can increase the risk of urinary tract infections.

Pelvic floor strain: Habitually "holding" requires constant pelvic floor contraction, which can lead to overactive, tight muscles that don't relax properly.

Dehydration: Avoiding fluids to reduce toilet trips affects overall health, concentration, and energy levels.

Good bladder habits aren't just about convenience—they're about long-term pelvic health and workplace wellbeing.

Stress: The Invisible Pelvic Floor Disruptor

We know stress affects our shoulders, jaw, and breathing. But did you know it also affects your pelvic floor?

When you're stressed, anxious, or under pressure, your body enters a state of tension. The pelvic floor often mirrors this, becoming tight, overactive, and unable to relax properly. This can lead to:

• Pelvic pain or discomfort

• Urinary urgency or frequency

• Constipation or difficulty with bowel movements

• Pain during sex

• Reduced core stability and increased injury risk

Chronic workplace stress doesn't just impact your mental health—it creates physical holding patterns that affect pelvic function. Learning to release tension through breathing, movement, and mindfulness can make a tangible difference.

Movement Matters (Even in Small Doses)

You don't need a gym session to support your pelvic floor at work. Small, frequent movement breaks can significantly improve pelvic health and overall productivity.

Stand and stretch regularly: Set a timer to stand every 30-60 minutes. Simple hip stretches, spinal movements, and standing desk options all help.

Practice diaphragmatic breathing: Deep belly breathing encourages pelvic floor relaxation and reduces stress-related tension.

Activate your core mindfully: Rather than sitting passively, occasionally engage your core gently while sitting. This supports posture and pelvic floor coordination.

Walk during breaks: Short walks improve circulation, reduce stiffness, and give your pelvic floor a break from sustained sitting pressure.

These aren't just "nice to have" habits—they're essential for musculoskeletal health, energy levels, and long-term pelvic function.

The Productivity Connection

When your pelvic floor isn't functioning well, it affects more than just physical comfort. It impacts your workday in tangible ways:

Distraction and discomfort: Urgency, pain, or leaking can make it difficult to focus during meetings, presentations, or deep work.

Reduced confidence: Worrying about symptoms can affect how you show up professionally, limiting participation or social interaction.

Energy drain: Chronic discomfort, poor sleep from nocturia (nighttime urination), and stress-related tension all reduce productivity and wellbeing.

Absenteeism: Severe symptoms can lead to sick days, medical appointments, and reduced work capacity.

Supporting pelvic health isn't just about individual wellbeing—it's about creating a work environment where people can thrive without physical barriers.

What Workplaces Can Do

Creating a pelvic floor-friendly workplace doesn't require massive investment. Small changes make a big difference:

Normalise movement: Encourage regular breaks, walking meetings, and flexible work setups that allow standing or movement.

Improve toilet access: Ensure facilities are clean, accessible, and positioned conveniently. Don't create a culture where taking toilet breaks feels disruptive.

Promote hydration: Provide easy access to water and normalize drinking throughout the day.

Offer wellbeing education: Workplace talks on posture, core health, stress management, and pelvic floor awareness can empower employees to make positive changes.

Support ergonomic setups: Invest in adjustable chairs, standing desks, and proper workstation assessments to reduce musculoskeletal strain.

Reduce stigma: Create an environment where employees feel comfortable discussing health concerns, accessing support, and taking time for self-care.

When organizations prioritize musculoskeletal and pelvic health, they see benefits in reduced absenteeism, improved morale, and higher productivity.

It's Not Just a "Women's Issue"

While pelvic floor health is often discussed in the context of women's health, it affects everyone. Men experience pelvic floor dysfunction too—particularly related to prostate health, chronic pain, and post-surgical recovery.

Non-binary and transgender individuals also navigate pelvic health within workplace contexts, often with additional barriers to accessing appropriate support.

Creating inclusive workplace wellbeing means recognizing that pelvic health matters across all demographics and ensuring resources are accessible to everyone.

Small Changes, Big Impact

You don't need to overhaul your entire work routine to support your pelvic floor. Start with:

• Setting hourly movement reminders

• Drinking water consistently throughout the day

• Going to the toilet when you need to, not "just in case" or holding unnecessarily

• Practicing breathing exercises during stressful moments

• Checking your posture and adjusting your workspace setup

• Seeking support if you're experiencing symptoms

Your pelvic floor works hard for you every single day—not just during exercise, but during every moment you sit, stand, breathe, and move. Taking care of it at work isn't indulgent. It's essential.

Bringing Pelvic Health to Your Workplace

If this resonates, imagine the difference it could make to your whole team. I run workplace wellbeing sessions tailored to the realities of modern work life—covering posture, core health, pelvic floor awareness, and practical strategies employees can use immediately.

👉 Reach out if you'd like to bring this to your organisation and create a healthier, more productive workplace.