5 Practical & Expert-Backed Tips for Staying Active With Pelvic Floor Challenges

Whether your activity is running a marathon or shuttling kids to and from their activities, our experts agree: movement can be a game-changer when it comes to pelvic floor support and symptom relief. But staying active with pelvic floor challenges—like prolapse, vulvar varicosities, or postpartum core weakness—requires a thoughtful, body-aware approach.

It’s not about pushing through pain or doing more—it’s about doing what’s right for you. With the right tools, strategies, and support, exercise can actually reduce symptoms, improve circulation, and rebuild your core strength and confidence. The key? Engaging in mindful movement tweaks that protect your pelvic floor and empower you to keep doing the things you love.

We asked pelvic health experts (who are also moms, runners, and lifters) to share their best practical tips. These five insights are easy to try, rooted in real-life experience, and designed to help you stay active—without compromising your pelvic health.

1. Use the Tools That Work for You—Without Shame

Dr. Beth Olson PT, DPT, PCES, a pelvic floor physical therapist and passionate runner, has been on both sides of the prolapse recovery journey—as a clinician and a patient. One of the most important lessons she shares? There’s no one-size-fits-all solution—and there’s absolutely no shame in using the tools that help you feel strong again.

Dr. Beth initially resisted using a pessary. “When my own pelvic floor PT first suggested it, I cried,” she recalls. “I felt broken—like no one else needed this but me.” But once she found the right fit, everything changed: “I could go to the gym. I could run. I wasn’t terrified my insides were going to fall out anymore.”

She also combined her pessary with supportive garments on the days it didn’t fit well—something she says gave her freedom and confidence to keep moving, even during early postpartum rehab.

As she gradually built strength through consistent rehab, Beth eventually reached a milestone: running without a pessary for the first time. “That was a huge deal,” she shares. Now, she’s back to running 5Ks and lifting weights with only occasional symptoms—ones she knows how to manage.

Her message to others? There’s no gold star for toughing it out. Use the supports that work for you—whether that’s a pessary, a garment, a breathing strategy, or all of the above. It’s not a crutch—it’s a pathway back to movement, confidence, and joy.

(Our founder Lauren agrees–she uses multiple tools, including pessaries and our support garments, to help relieve her symptoms.)

2. Pelvic Floor + Pilates: A Powerful Way to Build Strength and Awareness

If you’ve already been working on your pelvic floor—whether through breathwork, rehab, or core exercises—Pilates can be an amazing next step. Dr. Caitlin Oliveros PT, a pelvic floor physical therapist and certified Pilates instructor, says that using the Reformer helps her clients better connect with their pelvic floor during movement.

She explains that the Reformer gives helpful feedback. The springs and guided motion make it easier for people to feel when their pelvic floor is relaxing or engaging. For many women, it’s harder to notice that during bodyweight exercises alone.

Dr. Caitlin also says that using Pilates equipment helps pelvic floor therapy feel more like a workout and less like a medical appointment. “People actually look forward to it,” she says. “They’re like, ‘Oh yeah, I’m going to have pelvic floor PT and I’m going to be doing some workouts too. So grow that booty.’”

If you already have a basic routine and want to keep progressing, adding Pilates could be a powerful next move–especially with a skilled provider. It helps turn what you’ve learned about pelvic floor health into real-world strength you can use every day.

3. The Car Seat Trick That Helped our Founder Stay Active (and Manage Back Pain, Too)

Our founder Lauren knows firsthand how everyday parenting tasks—like buckling kids into car seats—can feel surprisingly tough when you're managing pelvic floor symptoms. But life doesn’t stop with prolapse, and being a mom to two young girls often means being on the go.

One small but powerful adjustment that helped her stay active was changing her stance during car seat loading. Instead of twisting from outside the vehicle, Lauren began stepping one foot onto the car’s floorboard while keeping the other on the ground. This simple shift stabilized her body, engaged her core, and reduced strain on her back and pelvic floor. For Lauren, it’s these kinds of mindful movement tweaks that make it possible to stay active and present—without compromising pelvic health.

4. Breathe With Intention: An Easy, Effective Habit for Pelvic Floor Health

When Lauren asked pelvic floor expert Julia Neto about simple fitness habits that can make a real difference, the answer was clear: breathwork is everything.

According to Julia, proper breathing is the key to making sure your pelvic floor is actually supporting you during exercise. “We don’t want to be exercising without the pelvic floor,” she explains. “Exhaling on the effort is the best way to ensure it’s engaged when your core needs it most.”

Here’s how it works:

• Inhale → the pelvic floor relaxes and expands
• Exhale → the pelvic floor gently lifts and contracts

So when you’re lifting, pushing, pulling, planking, or balancing—breathe out during the hardest part. That exhale tells your pelvic floor to “come to the party,” giving you the support and control your body needs to move safely and confidently.

5. Support from the Start: Managing Vulvar Varicosities with Gentle Compression

When it comes to managing and staying active with vulvar varicosities—especially during pregnancy or postpartum—Dr. Margo Kwiatkowski PT, DPT emphasizes that timing matters. “One of the best ways to prevent worsening symptoms is to apply compression first thing in the morning,” she explains. That’s because gravity leads to increased blood pooling in the pelvis throughout the day, making symptoms more intense by evening.

The right compression garment offers targeted, consistent support without cutting off circulation. Hem Support Wear’s garments were created with this balance in mind—gentle enough to avoid restriction, firm enough to reduce swelling and discomfort.

For even more symptom relief, Dr. Margo recommends a short end-of-day reset: elevate your pelvis. Try lying on your back with your feet up the wall and a pillow under your hips. Just 5–10 minutes in this position can assist blood flow and ease pelvic pressure.

**Medical Disclaimer: This post is intended to provide information and resources only. This post or any of the information contained within should not be used as a substitute for professional diagnosis, treatment, or advice. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your healthcare, conditions, and recommended treatment.