Your 30s (and 40s) Called

It’s Time to Get to Know Your Pelvic Floor

You may have started noticing subtle changes in your body—some expected, some less talked about. Maybe you're more aware of pelvic pressure during your period, or you feel like your core isn’t quite as connected as it used to be. Maybe sex feels different. Maybe you’ve already had kids, or you're thinking about it, or you've decided not to—but either way, you’ve got questions about how your body is holding up.

This is for you.

Welcome to the actual details no one puts in the glossy handouts.

First: A Quick Refresher

The pelvic floor is a group of muscles that spans the bottom of your pelvis like a hammock. It supports your bladder, rectum, and uterus, and plays a big role in:

• Peeing and pooping

• Sex and orgasm

• Core stability and posture

• Managing pressure when you lift, run, or carry

When your pelvic floor isn't working optimally, it can show up in unexpected ways—not just leaking or pain, but hip tightness, back discomfort, even digestive changes.

So... What’s Different in Your 30s?

Whether you’ve had kids or not, your 30s are often the decade where the accumulated impact of lifestyle, stress, hormonal shifts, and movement patterns start to show up in your pelvic health.

Here's what we see all the time:

🔸 You “clench” more than you realize

Stress, desk work, workouts, even sucking in your stomach—many women in their 30s and 40s hold unconscious tension in their jaw, abs, glutes, and pelvic floor. Over time, this can lead to pelvic floor overactivity (tightness), which causes symptoms like:

• Pelvic pain or pressure

• Pain during sex or tampon use

• Incomplete bladder emptying

• Constipation or “stop-start” poopingAnd no, Kegels won’t help that—they’ll often make it worse.

🔸 Hormonal shifts have already started

You don’t need to be “perimenopausal” for estrogen to start fluctuating. Subtle drops can affect vaginal tissue health, lubrication, and elasticity, making sex feel different or causing irritation and pressure, especially around your period or mid-cycle.

You may also feel more tired after workouts or less connected to your core—not because you’re out of shape, but because your hormonal environment is shifting.

🔸 You’ve got habits that used to work fine—but now they don’t

Peeing “just in case,” always crossing your legs, holding your breath when you lift, going all day without pooping because you're too busy—these kinds of habits can slowly disconnect you from your pelvic floor and core coordination. They feel small, but they matter.

What You Can Start Doing in Your 30s

This is not about overcorrecting or chasing “perfect posture.” It’s about reconnecting.

Start noticing how you breathe

Shallow, chest-dominant breathing is super common—especially under stress. Try letting your ribcage and low belly move with your breath. Pelvic floor movement is part of that system.

Pay attention to pressure

Do you hold your breath when you lift something heavy? Do you feel pressure downward during workouts? That might mean your intra-abdominal pressure isn’t being managed well, and your pelvic floor is bearing more load than it should.

Be curious—not critical

Do you leak when you jump? Feel heaviness after a long day on your feet? Can’t quite get your core to “fire” the way it used to? None of those symptoms are something you have to push through or brush off. They're information—and they’re treatable.

When to Consider Pelvic Floor Therapy

You don’t have to wait until something is “wrong” to benefit. In fact, your 30s are a powerful time to relearn what your body needs and prevent issues before they show up.

We recommend a pelvic floor assessment if:

• You’re feeling disconnected from your core or pelvic area

• You’ve had kids and want to rebuild with intention

• You’re prepping for pregnancy or trying to avoid issues next time

• You’ve noticed subtle changes in how your body feels (during sex, exercise, or periods)

• You’re just curious and want to know more about how your body works

Final Thought: It’s Not Just About Muscles

Your pelvic floor is part of a system that includes your nervous system, hormones, digestion, mental load, and movement patterns. Your 30s are a great time to stop ignoring or outsourcing what’s happening “down there”—and start treating it like the powerful, intelligent part of your body that it is.