Why Pelvic Health Awareness is so important
By Emily Spillman - registered nurse, women’s health and fitness coach, and passionate advocate for pelvic health.
Pelvic health is one of the most fundamental yet neglected areas of women’s
wellbeing. For many, it only becomes a priority when symptoms start to interfere with daily life – leaking with a sneeze, heaviness by the end of the day, or pain during intimacy.
Even then, many of us have been told to “put up and shut up,” and it is costing women not only money spent on pads and hygiene products, but also hours lost at work, social connection, sleep, and, in some cases, their physical safety. Falls and fractures are increasingly linked to untreated bladder issues. A recent study showed that medications prescribed for bladder urgency are contributing to a rise in falls. I am passionate about ensuring women know that support exists and where to find it.
The pelvic floor is a group of muscles that supports the bladder, bowel, sexual function and posture, working in harmony with the breath and core every day. Despite its central role in physical, emotional and social health, pelvic health is rarely discussed openly.
📊 The statistics speak for themselves:
- 1 in 3 women experience urinary incontinence
- Around 50% of women have some degree of prolapse
- Painful sex affects up to 75% of women at some point in their life
- 50 to 60% of women will experience a urinary tract infection, and 25 to 44% will go on to have recurring infections
These issues are not inevitable consequences of age or childbirth, and they are certainly not something women should simply endure. Too often, concerns are normalised or dismissed with advice such as “just have a glass of wine.” While these conditions may be common, they are not normal – and women deserve access to effective treatment and support without needing repeated GP visits just to be heard.
🚀 Beyond Kegels
Pelvic floor muscle training (often known as Kegels) is one of the most evidence based strategies for improving function and reducing symptoms, but it is not a one size fits all solution. An individual assessment is essential to determine whether strengthening, releasing, or retraining coordination is needed.
Pelvic health requires a whole person approach:
✨Strengthen and release: The ability to relax and lengthen the pelvic floor is as
important as the ability to contract it. Overactivity can lead to pain, urgency, or
difficulty emptying the bladder and bowels.
✨Coordinate with the breath: The pelvic floor is part of a pressure system that
moves with every inhale and exhale. Breath training can reduce leaks, protect pelvic
organs, improve posture, and build resilience to stress.
✨Integrate movement: Sedentary lifestyles and weak glutes or hips can force the
pelvic floor to overcompensate. Strength training and regular movement help share
the load.
✨Address the wider picture: Hormonal changes, chronic stress, bowel habits,
medications, and even footwear choices affect pelvic floor function. Constipation
alone impacts up to 27% of adults and places considerable strain on pelvic tissues
over time.
Awareness allows women to spot patterns – heaviness after stressful days, leaking during certain activities, or changes during the luteal phase – and take targeted action or rest. Pelvic health is dynamic, changing with life’s demands. Building body literacy empowers women to adapt proactively, seek help when needed, and adjust their routines to support wellbeing.
Read till the end to learn 3 ways to start building pelvic floor awareness today.
Health Promotion Meets Girls’ Night Out: Fannies and Flapjacks
Education is one of the most powerful tools we have, yet many women are busy, I created Fannies and Flapjacks to take pelvic health out of the clinic and into the community – creating spaces where women can learn, connect, and find solutions without stigma. Hosted in local cafés and community venues, these events bring evidence based information to life in a warm, inclusive and safe environment. We talk about the topics we have been taught to keep quiet: leaking, prolapse, constipation, painful sex, and perimenopause symptoms – all while sharing flapjacks and real face to face conversation. Attendees leave with practical strategies, a sense of solidarity, and the knowledge that they are not alone. Plus, there are always a few belly laughs, which is so good for the soul. Building on this success, Fannies and Fizz expands the concept into larger venues, with more speakers covering pelvic health, nutrition, body image, and trauma. These events create space for joy and celebration while also shining a light on how patriarchal systems have shaped women’s health experiences. Importantly, Fannies and Fizz raises funds for Wellbeing of Women, supporting vital research into women’s health conditions. This is just the beginning. Our vision is to roll these events out nationally, creating a recognised brand known for accessible, evidence based health promotion that addresses the physical, emotional, and social aspects of women’s lives. ✨ Join Us: Find upcoming events here I also run private events, which are perfect for groups, gyms and community gatherings. These sessions can be tailored to your audience, creating a fun, educational and empowering experience wherever you are. Contact me at hello@emilyspillman.com or follow me at @nurse.emily.pt |
3 Ways to Start Building Pelvic Floor Awareness Today
1️⃣ Breathe with intention: Notice your breath filling your ribcage and see if you can
sense your pelvic floor respond. Relaxation is as important as strength because it
allows the pelvic floor to move through its full range.
2️⃣ Strengthen beyond the squeeze: Your pelvic floor thrives when supported by
strong glutes and legs. Squats, bridges and lunges share the load with these small
but mighty muscles, improving function and overall health.
3️⃣ Release hidden tension: Many of us hold unconscious tension in the jaw, tummy,
glutes or even feet (especially if we wear tight footwear or heels). This constant
gripping can keep the pelvic floor overactive, leading to urgency, leaking or pelvic
pain. Softening these areas helps the nervous system shift out of “fight or flight,”
allowing the pelvic floor to coordinate naturally with breath and movement.
Breathwork can be a powerful way to calm the nervous system, and I have seen
excellent results when adopting a whole person approach to pelvic health.
Finally, keep pushing for support – there is help out there. Many women’s health
physiotherapy services accept self-referrals, so you do not always need to go through your GP to get started. You can also find a physio here.
About the authorHi, I’m Emily – a registered nurse, women’s health and fitness coach, and passionate advocate for pelvic health.
After more than a decade working in oncology, emergency care, community nursing and specialist bladder and bowel services, I saw first-hand how overlooked pelvic health can be – and how much it impacts every aspect of a woman’s life. I now specialise in helping women build strength, confidence and body literacy through evidence-based movement, education and support. Whether it’s talking openly about leaking, supporting recovery after surgery, or helping women lift weights without fear, my mission is to make pelvic health accessible, empowering and yes, even a little bit fun. When I’m not coaching or running community events like Fannies and Flapjacks, you’ll probably find me out in nature, drawing, or coming up with new ways to make women’s health conversations less awkward and more joyful. To connect email me at hello@emilyspillman.com |
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