Women’s Pelvic Health Across Different Life Stages: What to Expect and How to Maintain It

Dr. Sasha Speer, PT, DPT
May 15
4 min read

Updated: May 29

Pelvic health is a vital, but often overlooked, aspect of overall well-being for women.

It plays a crucial role in many everyday functions, including bladder and bowel control, sexual health, and supporting reproductive organs. From the teenage years through menopause and beyond, a woman’s pelvic health needs evolve.

It’s important to understand how these changes happen and, more importantly, how to take care of your pelvic health at every stage of life.

Teenage Years: Early Stages of Reproductive Health

During the teenage years, pelvic health is largely influenced by the onset of menstruation and puberty. As a young woman’s body changes, hormonal fluctuations can affect the pelvic floor and surrounding muscles.

This is a time when many young women may first experience symptoms like menstrual cramps or pelvic pain, which can sometimes be linked to conditions like endometriosis or polycystic ovary syndrome (PCOS).

What to Expect:

Menstrual cycles begin, and cramping or heavy bleeding may occur.
Some young women may experience discomfort during sexual activity, which is normal as their bodies adjust.

How to Maintain Pelvic Health:

Maintain a healthy diet and exercise routine to support pelvic muscle strength.
Stay active to improve circulation and reduce the risk of pelvic floor dysfunction later in life.
If menstrual pain becomes severe, consult with a healthcare provider to rule out underlying conditions like endometriosis or fibroids.
If issues such as urinary frequency or incontinence are present, consult a pelvic health therapist.

Reproductive Years: Pregnancy, Childbirth, and Postpartum Recovery

The reproductive years are often a time of significant change in a woman’s pelvic health, especially if she experiences pregnancy and childbirth.

The pelvic floor muscles, which support the bladder, uterus, and rectum, undergo stretching and strain during pregnancy and childbirth. These muscles may become weakened or overstretched, leading to issues such as urinary incontinence or pelvic organ prolapse.

What to Expect:

Changes to pelvic floor strength, particularly after pregnancy or childbirth.
Increased risk of urinary incontinence, especially after vaginal delivery.
Potential pelvic pain or discomfort during pregnancy and post-delivery.

How to Maintain Pelvic Health:

Specific, targeted exercises are essential for strengthening the pelvic floor muscles before, during, and after pregnancy. Incorporating these exercises into your routine can help reduce the risk of incontinence and other pelvic issues. Seek professional help from a pelvic health physical therapist for a proper assessment before beginning any pelvic health exercise routine.
Focus on core and pelvic floor exercises postpartum to restore strength and stability to the pelvic region.
Pelvic floor therapy can also help with symptoms such as frequent UTIs, pain with intercourse, and back pain.

Perimenopause and Menopause: Hormonal Shifts and Pelvic Health

As women approach their 40s and 50s, hormonal changes during perimenopause and menopause can affect the pelvic region.

The decrease in estrogen levels can cause the tissues in the pelvic floor to weaken, which may result in symptoms like vaginal dryness, urinary incontinence, and pelvic organ prolapse. The change in hormones can also affect sexual function and increase the risk of bladder infections.

What to Expect:

Changes in menstrual cycle frequency and intensity leading to eventual cessation.
Vaginal dryness and a reduction in sexual desire or comfort.
Increased risk of urinary urgency and incontinence.

How to Maintain Pelvic Health:

Use vaginal moisturizers or lubricants to alleviate dryness and improve sexual comfort.
Engage in pelvic floor exercises to maintain muscle strength, and consider working with a pelvic health physical therapist if you experience pelvic organ prolapse or incontinence.
Stay hydrated and maintain a balanced diet to support overall health and urinary function.
Discuss with your healthcare provider the possibility of using hormone replacement therapy (HRT) or other options to address vaginal dryness and urinary changes.

Post-Menopause: Continuing Care for Pelvic Health

After menopause, the changes to a woman’s pelvic health may intensify due to the continued decline in estrogen.

The pelvic floor muscles and tissues may weaken further, and the risks for pelvic floor dysfunction, incontinence, and prolapse can increase.

Additionally, decreased estrogen can impact bone density, which plays a role in supporting the pelvic organs.

What to Expect:

Ongoing pelvic floor weakness and the potential for prolapse.
Increased risk of urinary incontinence and difficulty with bowel control.
Vaginal dryness and discomfort during sexual activity may persist.

How to Maintain Pelvic Health:

Continue regular pelvic floor exercises to maintain muscle tone and prevent further weakening.
Stay active, including low-impact exercises like walking or swimming, which can help maintain pelvic health without straining the body.
Consult your doctor about vaginal estrogen creams or other treatments to manage vaginal dryness and reduce the risks of prolapse.
Consider bone-strengthening exercises or supplements to support overall pelvic health and prevent complications related to osteoporosis.

Overall Pelvic Health Tips for Every Life Stage:

Regardless of the stage of life you’re in, maintaining pelvic health is crucial. Here are some general tips to keep your pelvic region in good condition:

Exercise regularly, focusing on both strength and flexibility. Incorporating pelvic floor exercises can help prevent many issues.
Avoid heavy lifting without proper form, as it can strain the pelvic floor muscles.
Maintain a healthy weight to reduce pressure on the pelvic floor and prevent prolapse.
Stay hydrated and avoid constipation, as straining during bowel movements can weaken the pelvic floor.
Pay attention to any changes in your pelvic health, such as urinary incontinence, pain, or discomfort during sex, and speak with a healthcare professional if you notice anything unusual.

Women’s pelvic health evolves throughout life, and understanding the changes that occur during each stage is key to maintaining overall well-being.

By staying proactive with exercises, seeking professional guidance when necessary, and addressing any symptoms early on, women can maintain strong pelvic health well into their later years. With the right knowledge and care, it’s possible to navigate these changes confidently and enjoy a healthy, active life at every stage.

If you’re ever uncertain about your pelvic health or need guidance tailored to your specific situation, don’t hesitate to reach out to a pelvic health expert. At Auria Pelvic Health, we are dedicated to supporting women through every stage of life, helping them achieve optimal pelvic health and overall wellness.

Auria Pelvic Health

8929 S Sepulveda Blvd., Ste. 412

Los Angeles, CA 90045

Phone: 213-699-3996

Website: www.theaurialife.com

You deserve to feel your best—let us help you get there.