Why kegels aren't the answer (and what is)

Today, I want to talk about the advice I kept hearing everywhere during my pregnancy: "Just do more kegels!"

Does that sound familiar?

Here's what you've probably been told: If you're leaking, have pelvic pressure, or experiencing pain, the solution is simple. Squeeze those muscles. Do your kegels. Strengthen that pelvic floor.

But here's what the research actually shows: Sometimes kegels can make things worse.

The truth is, many women have pelvic floor muscles that are already too tight or overactive. When you're constantly doing kegels, you're teaching those muscles to contract even more. It's like telling someone with chronic shoulder tension to do more shoulder shrugs.

Real pelvic floor therapy looks completely different. The research shows it includes:

• Manual therapy to release tight tissues

• Breathing techniques to manage pressure

• Coordination training to teach your muscles when to relax

• Whole body movement because your pelvic floor doesn't work in isolation

One study found that 59% of women improved with hands-on pelvic floor therapy compared to only 26% with general treatment. That's more than double the success rate.

The bottom line? Your pelvic floor needs a comprehensive approach that addresses the whole body, not just isolated squeezing exercises.

If you've been doing kegels for months without seeing improvement, this might be why. Your body is smart, and it's telling you something important.

Your Journey

As a Doctor of Physical Therapy who specializes exclusively in pelvic health, I've seen firsthand how empowering it can be when women understand the "why" behind pelvic floor therapy. You deserve evidence-based guidance, not fear-based myths that leave you feeling confused or restricted.

The truth is, your body is incredibly capable and resilient. When you have the right information and personalized support, you can make confident decisions about your prenatal fitness routine.

Questions about your specific situation?I'd love to help you navigate yours with confidence. If you’re pregnant or postpartum, please reach out anytime if you need to book a session! Pelvic floor physical therapy has proven to be incredibly effective!