Let’s start with a bit of a truth bomb: your pelvic floor does a lot of work. There, we said it!

It’s basically a superhero team for your lower body—keeping your bladder, bowels, and uterus in check.

But after a hysterectomy, this powerhouse might feel a bit wobbly. It’s completely normal, but it’s also something you can tackle head-on. Let’s break it down.

What Is Pelvic Floor Weakness?

Your pelvic floor is a sling of muscles that supports everything down below. Think of it as the foundation of a house. When it’s strong, everything stays where it should. When it’s weak, leaks, discomfort, or other issues might pop up.

A hysterectomy—surgery to remove the uterus—can sometimes weaken these muscles. Why? Because your pelvic floor has one less organ to hold up, and that can shift how the muscles work.

It’s like a team losing a player—things might feel off for a while. But don’t worry, there’s plenty you can do to rebuild strength and regain control.

Why Does It Happen After a Hysterectomy?

Pelvic floor weakness after a hysterectomy isn’t a guarantee, but it’s common. Here’s why:

Surgical Changes

Your uterus and pelvic floor work closely together. Removing the uterus changes how pressure is distributed in your pelvis, which can affect the surrounding muscles. It can also create more strain on nearby organs, such as the bladder, which may explain some of the leaks or discomfort.

Age & Hormones

Many people who have a hysterectomy are also experiencing hormonal changes like menopause. Lower oestrogen levels can reduce muscle elasticity and strength, making it more challenging for the pelvic floor to do its job effectively. Staying mindful of these changes can help you work with your body rather than against it.

Recovery Time

After surgery, your body needs time to heal. During this period, the pelvic floor muscles might not get the workout they’re used to. This healing phase is crucial, as overexerting too soon can prolong recovery. Giving your body adequate rest, combined with light movements, can help maintain circulation and prevent stiffness. It’s a balancing act but one that makes a big difference in how well your pelvic floor recovers. Patience and consistency are key during this time.

The result? You might notice leaks when you laugh, sneeze, or lift something heavy. Or maybe it’s harder to hold on when you need the loo.

Annoying? Sure. Unfixable? Definitely not.

How to Strengthen Your Pelvic Floor

The good news is that your pelvic floor can bounce back. It’s all about giving those muscles a little love and attention. Here’s how:

Pelvic Floor Exercises

Pelvic floor exercises are popular for a reason—they’re effective. To do them, squeeze the muscles you’d use to stop the flow of urine, hold for a few seconds, then relax. Aim for three sets of 10 repetitions each day. Consistency is key, and over time, you’ll notice improved strength and control

Physical Therapy

Sometimes, you need a coach. A pelvic floor physio can guide you through exercises tailored to your body. They’re like a personal trainer but for your downstairs muscles. They’ll help you target specific areas that need a little extra TLC.

Stay Active

Low-impact exercises like walking, swimming, or yoga can keep your core and pelvic floor strong. Avoid heavy lifting or intense workouts until your doctor gives you the green light. Remember, consistency is key. Even a short walk each day can make a difference.

Mind Your Posture

Engaging your core muscles and sitting up straight can do wonders for your pelvic floor while boosting your confidence. Good posture isn’t just about appearances; it’s a gentle workout for your body’s natural support system that you can practice every day.

Managing Leaks in the Meantime

While you’re building up strength, leaks might still happen. That’s where incontinence products come in handy. They’re your backup plan while your body gets back on track.

Our range of pull-up pants offer reliable protection and a secure fit, keeping you dry and confident throughout the day.

Stay Positive & Patient

Recovery isn’t a race. It’s okay if progress feels slow. Celebrate small wins and remember that leaks aren’t a failure. They’re just your body’s way of saying it needs a bit of extra care. With time, the right exercises, and maybe a little professional help, you’ll get there. Try keeping a progress journal. Jot down little victories and changes you notice—it’s a great way to see how far you’ve come.

When to See a Doctor

If pelvic floor exercises aren’t cutting it or you’re experiencing pain, it’s worth chatting with a healthcare professional. They can check for other issues, like pelvic organ prolapse, and recommend additional treatments. In some cases, surgical options or advanced therapies might be the answer. There’s no shame in seeking extra help—you deserve to feel confident and comfortable.