Core Focus DPT

Years ago, I was holding a squirmy toddler in one arm, a grocery bag in the other, and trying to open the front door with my foot. Classic mom moment. As I leaned and twisted just a bit too far, I felt a twinge in my lower back—and yep, I leaked a little.

I was strong. I was fit. But something was off.

That moment sent me on a deeper dive into how the core and pelvic floor truly work together. And let me tell you—it’s a team effort. Strength isn’t just about muscle; it’s about coordination, pressure management, and awareness.

If you’ve ever leaked while sneezing, felt heaviness in your pelvis, or dealt with back pain that just won’t quit, you’re not alone. And it’s not about doing more crunches or lifting heavier. It’s about building a better foundation.

Core Stability: It’s More Than a Flat Stomach

Let’s be clear—core strength isn’t about six-pack abs. It’s about the deep muscles that stabilize your spine, pelvis, and ribcage so you can move confidently.

Your true core includes:

• Transverse abdominis (deep abdominal muscles)
• Multifidus (tiny stabilizing spinal muscles)
• Diaphragm (your breathing powerhouse)
• Pelvic floor (the base of the system)

These muscles should fire together like a well-rehearsed team. When one is out of sync—especially the pelvic floor—you might start noticing symptoms like leaking, discomfort, or instability.

The Pelvic Floor’s Power Play

You might not think about your pelvic floor until something feels off. But these muscles support your bladder, bowel, and uterus—and they’re essential for controlling pressure during movement.

If they’re underactive, overactive, or not coordinating well with the rest of your core, symptoms like these may pop up:

• Urine leaking with lifting, sneezing, or laughing
• A sensation of heaviness or dragging in the pelvis
• Hip or back pain that doesn’t seem to go away
• Trouble progressing in your workouts post-baby or post-injury

You don’t need to just “live with it.” Your body is sending signals, and it’s never too late to listen.

Breathe Better, Move Smarter

Want a free strategy that helps your core and pelvic floor instantly? Breathe better.

Here’s a simple technique:

Inhale to prepare. Exhale as you lift.

That exhale helps you engage your deep core and manage pressure so your pelvic floor isn’t taking all the force. Whether you’re deadlifting or carrying laundry, this cue keeps your system working as it should.

Try it with your next movement and see how your body responds—it’s surprisingly powerful.

Smart Training = Long-Term Strength

If you’re 35 and up, your workouts should support your entire body—not just the parts that show in selfies. That means training with intention:

• Incorporate full-body movements like squats, lunges, and carries
• Focus on breath and core coordination during every rep
• Add mobility and posture resets throughout your day
• Don’t skip pelvic floor work—yes, even if you haven’t had kids!

Strength is about more than numbers. It’s about how you feel while you move—and long after.

When It’s Time to Get Help

If you’re modifying workouts to avoid leaking, or hesitating to pick up your child because of pressure or pain—it’s time to check in with a pelvic floor physical therapist. We’re trained to assess how your core and pelvic floor work together and guide you in rebuilding that strength from the inside out.

Lifting with confidence doesn’t mean pushing harder. It means moving smarter, with a body that supports you in every season of life.

If you’re ready to strengthen your core and protect your pelvic floor, visit me at Core Focus Physio & Wellness inside Haven Family Health in Jacksonville. I’ll help you move with confidence, without symptoms holding you back.

Disclosures & Disclaimers

Hey there! Just a heads-up. When you click on my links and make a purchase, I might get a tiny commission. It doesn’t affect my honest reviews and comparisons one bit! I’m all about recommending stuff I’ve personally tried, genuinely love, thoroughly researched, and wholeheartedly endorse.

** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.