Apr 21, 2026
Bladder leaks are common and can affect anyone at any age.1 But they tend to be more frequent in women over 50,1 because of the hormonal shifts of menopause.2
Pelvic floor health in women plays an important role in bladder control, as the pelvic muscles help support the bladder and nearby organs.2 These muscles also “tell” your bladder to wait until it’s the right time to go.3
In this article, you’ll learn about the pelvic floor, the connection between pelvic muscle strength and bladder control, and how you can manage leaks.
About the Pelvic Floor
The pelvic floor, as the name suggests, sits in your pelvic region. Its muscles form a sling at the base of your pelvis, supporting your bladder, uterus, and bowel, and keeping everything in place.2 These muscles work by gently contracting and relaxing as needed to support normal bodily function.3
How the Pelvic Floor Supports the Bladder
The pelvic floor also helps you store urine safely.4 As your bladder fills, this supportive sling stays contracted, closing the urethra so you stay leak-free during everyday actions, like coughing or lifting heavy objects.5
When it’s time to use the bathroom, your pelvic floor muscles, together with the urethra, relax allowing urine to flow out.6
Pelvic Floor Muscle Problems
Pelvic floor dysfunction in women can occur across all ages.7 This is when the muscles become weakened, damaged, or too tight,7 making it harder for them to work properly.
Signs of a Weak Pelvic Floor
When your pelvic floor becomes weak, you might notice some signs that could affect your daily life, such as:7
- Bladder leaks while sneezing or coughing (stress incontinence)
- Sudden, urgent needs to pee (urge incontinence)
- Difficulty controlling gas
Common Causes of Pelvic Floor Weakness
Pelvic floor problems could show up for several reasons; some are life-stage related, while others are due to lifestyle or health factors. Common causes include:
- Pregnancy2
- Childbirth2
- Hormonal changes during menopause2
- High impact exercises9
- Chronic coughing10
- Aging10
- Chronic constipation10
- Obesity10
Maintaining Pelvic Floor Health in Women
As you can see from the list above, a healthy pelvic floor is tied to your general health and contributes to your quality of life. Strong pelvic floor muscles support your bladder, bowel, and sexual health.2
Being aware of how to look after your pelvic floor may help you to prevent incontinence and prolapse or help you feel more in control if you are already experiencing leaks.2
Early awareness also goes a long way towards preventing long-term problems.
Why Pelvic Floor Health Matters at Every Age
Throughout your life, a healthy pelvic floor supports bladder control and confidence.
During pregnancy, it takes on an additional role, helping to support your growing baby.2 When labor begins, the pelvic muscles relax so that your baby can be born.2
But some life events can weaken your pelvic floor over time.7,11 In young women, leaks may occur during pregnancy, childbirth, or the postpartum period.1,2,11 In older women, hormonal changes brought on by menopause can contribute to leaks.2 This is why looking after your pelvic floor is important from an early age.
Everyday Habits That Support Pelvic Floor Health
Easy, consistent habits can make a meaningful difference to your comfort, control, and overall confidence. Here are some simple ways to support your pelvic floor:
- Maintain a healthy weight12
- Avoid straining during bowel movements12
- Practice pelvic floor exercises for women2
- Stay hydrated throughout the day13
- See your doctor if you have a chronic cough15
- Avoid unhealthy bathroom habits, like forcing urine out when you pee or regularly stopping midstream.14,15
Pelvic Floor Muscle Exercises
Yoga or pelvic floor exercises (AKA Kegels) can help strengthen your pelvic floor muscles16 when done correctly. These exercises also support your urethra, helping to reduce urinary leakage and urgency.16
When doing women’s bladder-control exercises, it’s important to use the right muscles. Avoid contracting your thighs, stomach, chest or buttocks.4 If you notice tension, pause and relax.4
Finding the right muscles does take practice, especially if they are weak,4 but professional help is available. Ask your doctor to recommend a pelvic floor physiotherapist.
Dealing with pregnancy leaks? Pelvic floor exercises during pregnancy look a little different. Remember to always check with your doctor first before starting any form of exercise.
If you’re dealing with pelvic floor weakness that’s causing leaks, using the right products can be game-changing. Discover TENA’s range of incontinence products, designed specifically for women for light, moderate and heavy protection.
FAQs
How Does the Pelvic Floor Support Your Bladder?
Your pelvic floor is made up of muscles that support your bladder, helping it to store urine.4 As your bladder fills, it contracts, closing the urethra so you don’t leak.5 It then relaxes together with the urethra, when it’s time to pee.6
How do you know if you have a weak pelvic floor?
You could find your daily life affected by changes that may point to a weak pelvic floor. These include leaking when you cough or sneeze, finding it difficult to control gas, or the sudden, urgent need to pee.7
What Causes a Weak Bladder in Young Females?
Lifestyle and life events can sometimes weaken your pelvic floor, which may lead to bladder leaks. Common causes include:
- Chronic straining during bowel movements10
- High-impact exercises, like running or jumping9
- Pregnancy and postpartum changes2,11
How to Strengthen Your Bladder as a Female?
Some simple everyday habits can help like:
- Doing regular pelvic floor exercises17
- Avoiding bladder irritants, like alcohol and coffee17
- Drinking enough water to stay hydrated17
- Gradually retraining your bladder to go at comfortable intervals18
Your doctor may also refer you to a pelvic floor physiotherapist if needed.2
At What Age Do Women Start Having Bladder Issues?
Incontinence can happen at any stage of life. Although it’s more common in women over 50 due to menopause, teens and young women can also experience it.1, 19 In teens, it often shows up because of pelvic floor muscle weakness.19 In young women, leaks may appear during pregnancy, childbirth, or the postpartum period.1,2,11
What are the Signs of Bladder Weakness?
If you notice these signs, your bladder may be weak:
- Leaking during everyday activities, such as laughing or coughing2
- Sudden urges to pee2
- Dribbling after using the bathroom2
- Feeling like your bladder isn’t fully empty2
What are the common urinary problems women face?
Common urinary problems women may experience include:20
- Urinary tract infections (UTIs)
- Incontinence (including stress, urge, and mixed types)
- Overactive bladder
- Urinary retention
References
1. Urinary Incontinence in Women [Internet]. www.hopkinsmedicine.org. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/urinary-incontinence/urinary-incontinence-in-women
2. Pelvic floor exercises [Internet]. Healthdirect.gov.au. 2025 [cited 2026 Mar 12]. Available from: https://www.healthdirect.gov.au/amp/article/pelvic-floor-exercises
3. ICS Glossary [Internet]. ICS. 2026 [cited 2026 Mar 12]. Available from: https://www.ics.org/glossary/conservativemanagementgeneral/pelvicfloorfunctiongeneral?q=pelvic%20floor
4. Pelvic Floor Muscles: Symptoms, Diagnosis & Treatment - Urology Care Foundation [Internet]. www.urologyhealth.org. Available from: https://www.urologyhealth.org/urology-a-z/p/pelvic-floor-muscles
5. Fidoe S. The Pelvic Floor - Structure - Function - Muscles - TeachMeAnatomy [Internet]. Teach Me Anatomy. 2023. Available from: https://teachmeanatomy.info/pelvis/muscles/pelvic-floor/
6. Cortes GA, Flores JL. Physiology, Urination [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2020. Available from: https://www.ncbi.nlm.nih.gov/books/NBK562181/
7. MD LH. Symptoms of pelvic floor disorders, and when it’s time to seek treatment [Internet]. Osu.edu. The Ohio State University; 2025 [cited 2026 Mar 12]. Available from: https://health.osu.edu/health/ob-gyn/pelvic-floor-disorder-symptoms?
8. Thomas E. 15 Signs Your Pelvic Floor Could Be Weak: Even If You Feel Fine [Internet]. Verywell Medical - Medical information and health advice you can trust. 2025 [cited 2026 Mar 12]. Available from: https://www.verywellmedical.com/en-us/education/15-signs-your-pelvic-floor-could-be-weak-even-if-you-feel-fine/
9. Khowailed IA, Pinjuv-Turney J, Lu C, Lee H. Stress Incontinence during Different High-Impact Exercises in Women: A Pilot Survey. International Journal of Environmental Research and Public Health [Internet]. 2020 Nov 12;17(22). Available from: https://www.mdpi.com/1660-4601/17/22/8372
10. What causes pelvic floor disorders (PFDs)? [Internet]. https://www.nichd.nih.gov/. Available from: https://www.nichd.nih.gov/health/topics/pelvicfloor/conditioninfo/causes
11. Siddique M, Hickman L, Giugale L. Peripartum Urinary Incontinence and Overactive Bladder. Obstetrics and Gynecology [Internet]. 2025 Jul 3;146(4):466–72. Available from: https://journals.lww.com/greenjournal/fulltext/2025/10000/peripartum_urinary_incontinence_and_overactive.3.aspx
12. Tips For a Healthy Pelvic Floor - National Association for Continence [Internet]. National Association for Continence. 2024. Available from: https://nafc.org/pelvic-floor-tips/
13. Pelvic health (SPARC) - St George’s University Hospitals NHS Foundation Trust [Internet]. St George’s University Hospitals NHS Foundation Trust. 2026 [cited 2026 Mar 12]. Available from: https://www.stgeorges.nhs.uk/service/supporting-pelvic-health-abdominal-related-concerns-sparc/pelvic-health-sparc/
14. Maggie O'Neill. Six Peeing Mistakes That Can Harm Your Pelvic Floor and Bladder Health [Internet]. Verywell Health. 2025 [cited 2026 Mar 12]. Available from: https://www.verywellhealth.com/things-to-avoid-doing-when-you-pee-11822056
15. Can chronic coughing cause prolapse? - The Women's Health Clinic [Internet]. The Women's Health Clinic. 2025 [cited 2026 Mar 12]. Available from: https://thewomenshealth.clinic/faq/can-chronic-coughing-cause-prolapse/
16. Cho ST, Kim KH. Pelvic Floor Muscle Exercise and Training for Coping with Urinary Incontinence. Journal of Exercise Rehabilitation [Internet]. 2021;17(6):379–87. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8743604/
17. National Institute on Aging. 15 Tips to Keep Your Bladder Healthy [Internet]. National Institute on Aging. 2022. Available from: https://www.nia.nih.gov/health/bladder-health-and-incontinence/15-tips-keep-your-bladder-healthy
18. Watson S. Bladder Training Techniques [Internet]. WebMD. 2023. Available from: https://www.webmd.com/urinary-incontinence-oab/bladder-training-techniques
19. Teenagers and young adults [Internet]. Continence Foundation of Australia. Available from: https://www.continence.org.au/incontinence/who-it-affects/teenagers-and-young-adults
20. Female Urinary Conditions | OB-GYN [Internet]. health.ucdavis.edu. Available from: https://health.ucdavis.edu/conditions/obgyn/female-urinary-conditions
