How Your Posture Affects Your Pelvic Floor (and Why It Matters)

September 2025 - Jennie Murray - Jenny Murray Physical Therapy

When you hear the word posture, what comes to mind? Probably sitting up straighter at your desk, pulling your shoulders back, or trying not to slouch, right? But here’s the thing: posture isn’t just about your back—it has a big impact on your pelvic floor health too.

Your pelvic floor is the group of muscles at the base of your pelvis that support your bladder, bowel, and reproductive organs. These muscles are also part of your core (yep, it’s more than just abs!) and work with your breathing, hips, and spine. When posture is off, your pelvic floor often ends up not working right.

The Posture–Pelvic Floor Connection

Here’s why posture matters for those deep pelvic muscles:

✨ Spine and pelvis work together– The pelvis is like the foundation of a house, and the spine stacks on top of it. If you’re slouched or leaning forward often, the pelvic floor muscles may tighten or weaken in response. Over time, this can contribute to urinary leaks, pelvic pain, or feelings of heaviness.

✨ Breathing is affected – Good posture helps your diaphragm and pelvic floor move together as you breathe. Slouching makes it harder for them to work in sync, which can affect your core stability.

✨ Muscle imbalances – Slumping forward can tighten hip flexors and weaken glutes. Since the pelvic floor works closely with these muscles, imbalances can throw off how well it functions.

Common Posture Habits That Impact Pelvic Floor Health

• Crossing your legs for hours at a time

• Standing with your hips pushed forward or knees locked

• Slouching into your laptop or phone

• Wearing heels often, which tips your pelvis forward

Examples of poor posture and well balanced posture in standing.

Easy Tips to Help Your Posture and Pelvic Floor

1. Find “neutral” pelvis – not tipped too far forward (anterior tilt) or too far backwards (posterior

tilt)

2. Sit tall but not stiff – Feet flat, weight on your sit bones (not on your tailbone), spine gently

lengthened.

3. Breathe with your belly and ribs – Let everything expand as you inhale, then soften as you

exhale. Your pelvic floor will naturally move with your breath.

4. Strengthen the supporting muscles – Glutes, core, and back muscles all help keep posture

balanced.

5. Move more often – Take breaks from sitting every 30–60 minutes to reset.

Takeaway

Posture isn’t just about looking confident—it’s about supporting the deep muscles that keep your body functioning well. Small changes in how you sit, stand, and breathe can make a big difference in your pelvic floor health.

When to Seek Help

If you notice symptoms like urinary leaks, pelvic heaviness, or pain, posture may be part of the

puzzle—but it’s not the whole story. A pelvic floor physical therapist can assess your muscle

function, posture, and breathing patterns, to figure out the underlying causes of your complaints and create a customized treatment plan to get you feeling better.