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Is Pelvic Pain Preventable?

Can Urinary Urgency, Pelvic Floor Dysfunction and Vaginal Pain Be Prevented?

You’ve probably been hearing a lot about pelvic floor dysfunction and pelvic pain—because people like me don’t stop talking about it (you’re welcome). You may be wondering, “Okay, Riva, we get that YOU see the world through the lens of PFD, but how common is it really?” … “Can we talk about preventing pelvic pain?” Let me share some stats.

Research shows that at least a minimum, 30% of women have a pelvic floor disorder. So do 16% of men. Meanwhile, up to 25% of women have vestibulodynia (pain in the vestibule—the area around the urethra and vagina). And nearly 10% of women in their forties suffer from urge urinary incontinence.

Surprised? These aren’t always conditions doctors warn patients about. That’s why I’m here!

The good news? Many of these issues may be preventable. And the tips below aren’t just good for your pelvic floor—they’re good for your overall health and well-being.

Curb Constipation

Straining puts unwanted pressure on the pelvic organs. I’ve treated patients who developed prolapse (organ descent) after years of pushing and using faulty toileting mechanics.

Constipation can feel embarrassing, but there’s no room for shame here. It affects about four million people! You might have accepted it as just the consequence of a busy life, but that shouldn’t be the case! Chronic constipation burdens the pelvic floor, especially when you need to strain or push to pass a bowel movement. 

Remember: peeing and pooping should be passive. No straining required.

Constipation can be occasional or chronic. Chronic constipation may last more than over 12 weeks. Talk to your doctor for a treatment plan, and also consider more water, more fiber, and regular exercise.

If you have irritable bowel syndrome (IBS), you may hesitate to add fiber since it can upset your stomach. If that’s the case, speak with a nutritionist who knows IBS well. They can help you find safe ways to include fiber.

Stop Smoking

We all know smoking is bad news. The biggest fear is cancer, but smoking also increases your risk for pelvic floor disorders.

A 2020 study in the International Journal of Urology found that urgency and urge incontinence were more common in smokers and ex-smokers than in non-smokers. A study in Neurology and Urodynamics also found a possible link between urinary urgency and smoking.

The Michigan Institute of Urology explains why: frequent coughing (common in smokers) puts downward pressure on pelvic organs. Smoking also irritates the bladder—both big problems for pelvic health.

Run Right

Running is fantastic exercise. It can prevent cancer, protect your heart, and improve sleep. But it’s not without risks. One of them is pelvic floor injury.

As I told Runner’s World, good form and proper shoes are essential to protect your pelvic floor. If you’re unsure, work with a personal trainer who knows running mechanics.

One quick tip? Run with a slight forward lean. This prevents excess strain on the pelvic floor.

Choose the Best Birth Control

Thankfully, we live in a time with many birth control options. But what works for one person may not work for another.

Research in the journal Sexual Medicine shows that combined hormonal contraceptives can increase the risk of hormonally mediated vestibulodynia (pain in the vestibule). Why? Because these contraceptives affect estrogen and testosterone levels.

Many of my patients have seen pain improve with estrogen/testosterone creams prescribed by their doctors. Oral contraceptives can also cause other side effects, such as vaginal bleeding and weight gain—factors that may contribute to pelvic floor dysfunction.

The Takeaway

Pelvic floor dysfunction, urinary urgency, and vestibulodynia can be incredibly tough to live with. And yes, some of these lifestyle changes—like quitting smoking—are difficult. But they are possible.

We work hard to prevent heart attacks or skin cancer because we want to live longer. We should protect our pelvic floor for the same reason: quality of life. Both matter.

You deserve a life full of happiness and health—especially pelvic health.

Wanna learn more? Check out my previous blog – How to Press Fast Forward on Your Pelvic Floor Recovery

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How to Press Fast-Forward on Your Pelvic Floor Recovery

How to Press Fast-Forward on Your Pelvic Floor Recovery

Whether you’re in pain, struggling with urgency, or dealing with incontinence, you want relief fast. That’s completely understandable! Unfortunately, recovery can take months before you notice major improvement. Still, that doesn’t mean you can’t move the needle a little and press fast forward on your pelvic floor recovery!

Although much of the “heavy lifting” will come from health professionals — the therapy, the medications — there’s still plenty you can do between sessions to support your body’s healing process. The following steps can add up to meaningful change, keeping your momentum going and helping you feel more in control along the way.

Do Your Homework — Consistently and Intentionally

Make sure you’re doing all your homework. This is a big one. Those exercises, stretches, or dilator routines aren’t busywork — they’re prescribed because they’re vital to your progress. It’s totally normal to feel bored or discouraged at times. Try pairing the work with your favorite movie or show, just as you would with a home workout. If the routine feels pointless, ask your therapist to help track your progress. Writing down symptoms before you fully commit can help you see the difference later. Visible improvement is motivating and reinforces your investment. Forgetfulness is also common. With so many responsibilities — parenting, work, relationships — it’s easy for at-home therapy to slip through the cracks. Use your phone, calendar, or a sticky note to remind yourself. These small habits are what help you press fast forward on your pelvic floor recovery.

Maximize the Frequency of Your PT Sessions

Resume or increase the frequency of your physical therapy sessions. Healing requires repetition — and spreading your sessions too far apart may delay progress. Scheduling regular appointments can be challenging, especially when you’re balancing time, money, and motivation. Start by consulting your insurance company to explore coverage options. If cost is still a concern, ask your therapist about payment plans. When motivation wanes, revisit your health goals. Healing is not just about resolving symptoms — it’s about restoring your quality of life. Remind yourself that the most important investment you can make is in your health, well-being, and long-term comfort. Keep coming back to that mantra, especially on the tough days. Staying consistent with care is one of the best ways to Press Fast Forward on your Pelvic Floor Recovery.

Talk to Your Therapist About What Might Be Getting in the Way

Have an honest conversation with your therapist about any obstacles in your way. As providers, we truly want to understand what your life looks like — your routines, your frustrations, and anything else that might be interfering with recovery. That information helps us uncover hidden stressors or triggers that could be slowing you down. For instance, high-impact workouts like weightlifting may worsen pelvic floor dysfunction, even if they seem unrelated. If that’s part of your routine, your therapist can guide you in adjusting your activity to better support your healing. You don’t have to figure it all out alone. Being open about your real-life barriers allows your care plan to be tailored more effectively — and ultimately helps you Press Fast Forward on your Pelvic Floor Recovery.

Ask Yourself What Else You Can Do to Support Healing

Physical therapy is a powerful tool, but it doesn’t have to be your only one. Complementary treatments like meditation, yoga, or acupuncture can support pelvic health in different ways — by reducing stress, improving circulation, and enhancing body awareness. The Cleveland Clinic and other major institutions recommend a holistic approach when it comes to chronic conditions. Ask your provider if exploring any of these options makes sense for your situation. They can offer guidance on what’s safe and potentially effective for your specific symptoms. Often, small additions to your self-care routine can have a surprising impact. When chosen thoughtfully, these complementary steps can help you feel more empowered, engaged, and aligned with your healing goals. Exploring the right mix of support is another way to Press Fast Forward on your Pelvic Floor Recovery.

Reassess Your Progress — and the Fit with Your Therapist

Ask your therapist whether you’re progressing at the expected rate. Sometimes, what feels like slow improvement might actually be better than average. In other cases, if you haven’t seen noticeable change within the timeframe your therapist outlined, a deeper conversation may be needed. It’s okay to reassess. You are allowed to explore other practitioners if you don’t feel confident or comfortable with your current care. Trust is essential. I always tell my patients that to heal in my hands, they have to feel safe in my hands. The same applies to you. Like in dating, not every match is the right one. And that’s okay. You deserve a provider who listens, validates, and helps you feel in control of your care. Reclaiming that sense of agency is a powerful way to Press Fast Forward on your Pelvic Floor Recovery.

You’re Still in the Driver’s Seat

So… are you feeling better about your plan? Less frustrated? More motivated to take the next step? I hope so. Pelvic floor dysfunction can make it feel like your body and your life are out of your hands. But they’re not. You are still in the driver’s seat. Even if the journey takes unexpected turns, you have a roadmap now. You have tools, guidance, and the right to advocate for what you need.

It may not be a straight path, but it’s still yours to travel. And you can Press Fast Forward on your Pelvic Floor Recovery — one intentional step at a time.

Find the blog helpful? Check out another recent post Mind Over Bladder !

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