Sitting All Day? What Every Working Woman Should Know About Her Pelvic Floor

Does your schedule has you sitting for most of the day? We work with women every week who are navigating symptoms like pelvic tension, leaks, low back discomfort, or heaviness... and wondering if the hours they spend at a desk are part of the story.

Spoiler: they usually are.

The Quiet Way Desk Work Shows Up in Your Body

You sit to work. You sit to eat. You sit to drive. And by the end of the day, your hips feel tight, your low back is tired, and your core feels… disconnected.

But that’s not just a posture problem. That’s a pressure problem.

When you’re sitting for hours at a time—especially in a tucked-under pelvis position (hello, slouching)—your pelvic floor is often stuck in a shortened or over-recruited state. And when muscles don’t move through their full range, they start to forget how.

For some people, that looks like leaking when they finally get up and move.

For others, it’s tightness or burning in the pelvic floor by mid-afternoon. And for many, it’s more subtle: feeling like something’s “off” but not knowing why.

Your Pelvic Floor Isn't Passive—Even When You Are

Here’s something we wish more people knew: your pelvic floor doesn’t turn off when you sit down. In fact, if you spend most of your day bracing—clenching your abs, gripping your glutes, or holding your breath to power through work—your pelvic floor is constantly responding to those signals.

Over time, this kind of low-level tension leads to dysfunction:

• Trouble fully relaxing to pee or poop

• Pain during sex or sitting

• A feeling of heaviness or dragging in the pelvic floor

• A disconnect from your breath and core

And it’s not just about the muscles themselves—it’s also about circulation, mobility, and nervous system tone. Sitting all day keeps blood flow stagnant, tightens connective tissue, and keeps your nervous system on high alert.

So, What Can You Actually Do About It?

First, this isn’t about quitting your job or getting a treadmill desk. We live in the real world. But small shifts can change how your body tolerates the demands of desk life.

Here’s what we often suggest (and practice ourselves):

• Shift your position regularly. Not just from “bad posture” to “good posture”—but from sitting to standing, leaning, squatting, even lying down on the floor for a quick break if that’s available to you.

• Let your breath drop lower. Check in throughout the day: are your shoulders up near your ears? Is your belly moving when you breathe? Can you soften your glutes and jaw?

• Create moments of movement—not just workouts. Pelvic health doesn’t require a 60-minute class. Gentle hip circles in your chair, walking while you take a call, or relaxing in a supported deep squat after work can all help.

• Tune into your body’s cues. Peeing “just in case” every hour, clenching your stomach all day, or avoiding bowel movements at work are habits that disconnect you from your pelvic floor—and they’re worth noticing.

Here's What We Want You to Know

Desk work isn’t ruining your body. But your body does need attention, support, and yes—movement—to feel good doing what you do all day.

At Webb PT, we specialize in pelvic floor therapy that looks at the whole picture—how you breathe, how you move, how you sit, and how your symptoms show up in real life. We’re not here to give you a posture handout and send you on your way. We’re here to listen, assess, and guide you toward care that fits your body and your day-to-day.

If you’re starting to notice symptoms—or just feel like something’s off—we’re here when you’re ready.