Back to the Basics: The Simple Foundations of Pelvic Health

Why the Basics Still Matter

When it comes to pelvic health, medical providers often jump straight to complex solutions including special exercises, supplements, or procedures. But time and time again, I see patients who find real healing when we go back to the basics.

Your pelvic floor doesn’t function in isolation. It’s deeply connected to your sleep, movement, stress, and nutrition. These “everyday” factors are the foundation of recovery; whether you’re healing from birth, managing leakage, or working through chronic pelvic pain.

1. Sleep: The Healer

When you sleep, your body resets. Hormones that repair tissue, regulate inflammation, and balance your nervous system are released during deep sleep. Without it, your pelvic muscles may hold increased tension, your pain tolerance drops, and healing stalls.

Tips for better sleep:

• Create a bedtime AND morning routine that calms your nervous system; like gentle stretches or diaphragmatic breathing.

• Limit screens and bright light an hour before bed.

• Limit eating a heavy meal or drinking excessive liquid before bed 

2. Movement: for Restoration and Strength 

Movement is medicine, but only when it’s aligned with your body’s needs. Your core and pelvic floor need coordination more than they need intensity. General, intentional movement is also vital for our physical and mental health. 

What to focus on:

• Gentle, functional movement that connects breath, core, and pelvic floor.

• Walking — one of the simplest ways to improve blood flow and pelvic mobility.

• Take intentional time in your day to participate in some sort of movement. 

3. Stress: The Silent Driver of Pelvic Tension

Your pelvic floor mirrors your nervous system. If you live in a constant state of “fight or flight,” your muscles (including the pelvic floor) can stay in a guarded state. Over time, this can lead to pelvic pain, urinary/bowel symptoms, difficulty relaxing the muscles, etc.

To regulate stress daily:

• Try 5–10 minutes of deep, slow breathing or mindful movement each morning.

• Practice grounding techniques like walking barefoot in grass or stretching gently before bed.

• Create “pause moments” during your day to release jaw, shoulder, pelvic, and overall body tension.

4. Nutrition: Supporting Hormones, Muscles, and Healing

What you eat influences your hormones, inflammation, and bladder health. While there’s no “pelvic floor diet,” a few key habits make a big difference:

Try this:

• Stay hydrated — dehydration can lead to constipation and bladder irritation, and contribute to muscular tension. 

• Focus on anti-inflammatory foods and getting enough protein for muscular health. 

• When eating, slow down and reduce distractions to support mindfulness and reduce overeating. 

Bringing It All Together

When your basics are in balance (sleep, movement, stress, and nutrition), your pelvic floor can function the way it’s meant to: coordinated, strong, and relaxed.

Healing doesn’t always mean doing more. Sometimes, it means coming back to what your body has needed all along.

If You’re Ready to Reconnect with Your Body

At The HOPE Doctors in St. Pete, we help people rebuild their pelvic health using a whole-body, trauma-informed approach. Whether you’re postpartum, struggling with chronic pelvic pain, or simply want to understand your body better, we’ll meet you where you are and help you reach your goals. 

By Dr. Johanna Gaffney, PT, DPT – Orthopedic & Pelvic Floor Physical Therapist

The HOPE Doctors | St. Petersburg, Florida