If you’re an office worker, you probably don’t think much about your posture during the day. Although most associate bad posture with a stiff neck or backache, few realize it also significantly affects pelvic health. We treat many individuals at Access Physiotherapy who experience significant improvement in pelvic floor symptoms as their posture and alignment are corrected.
In this post, we’ll discuss some of the links between posture and pelvic floor function, how to recognize them as different signs you can look for and what you can do about them to protect your spine and pelvic health during the workday.
How Poor Posture Impacts Pelvic Floor Health
What is the base of your spine? When you sit or stand with poor posture, it alters how the pelvic floor muscles support your organs, stabilize your core, and control bladder and bowel function.
This is how posture impacts your pelvic health:
Slouching Weakens the Pelvic Floor: The pelvis tilts backward as your lower back rounds (slouches in a “C shape”). This posture depresses the pelvic floor muscles. The cumulative effect of this over time may lead to:
- Stress urinary incontinence
- Pelvic heaviness or prolapse symptoms
- Low back or hip pain
Over-arching Increases Pelvic Tension: On the other end of the spectrum, sitting with a deep arch in your lower back (anterior pelvic tilt) over-tightens the pelvic floor. This can lead to:
- Pelvic pain
- Painful intercourse
- Difficulty relaxing the pelvic muscles
- Constipation
Core and Pelvic Floor Work Together: Your center is not only your abs — it’s your diaphragm, deep back and pelvic floor muscles. Poor posture disrupts this system:
- Shallow breathing as opposed to deep diaphragmatic breaths
- The natural contract-and-release rhythm of the pelvic floor becomes lost.
- Diminished core stability predisposes the individual to a greater risk for injury
When posture is better, these muscles can function more effectively together.
Common Pelvic Floor Symptoms in Office Workers
If you spend the majority of your day sitting or standing in the same place, you might experience:
- Pain in the lower back, hips or tailbone
- An urgent need to urinate or urine leakage during a cough, laugh, or physical activity
- Pelvic pressure or heaviness
- Problems urinating or having a bowel movement
- Lower abdominal or pelvic pain
Many of these symptoms improve when posture and pelvic floor function are treated simultaneously.
Tips for Better Posture and Pelvic Health at Work
1. Sit On Your Sit Bones, Not Your Tailbone
The ischial tuberosities are the sit bones.
Try this:
Though roll forward just a bit until you’re sitting tall instead of all slumped.
2. Keep your feet planted and supported.
Hanging feet or crossing the legs turns the pelvis. Instead:
- Keep knees at 90 degrees
- Keep your feet flat on the ground
- Use a footrest if needed
3. Adjust Your Desk Setup
And simple ergonomics takes the load of:
- Monitor at eye level
- Elbows at 90 degrees
- Chair with lumbar support
- Hips slightly above knee height
4. Take Standing and Walking Breaks
Movement encourages blood flow and helps prevent the pelvic floor from becoming overly tight or weak.
Aim for:
- Walking for 2–3 minutes every 30–60 minutes.
- Free any standing meetings or phone calls if you can.
5. Practice Diaphragmatic Breathing
Deep breathing will promote good posture and help regulate your pelvic floor.
Try this:
- Breathe in through your nose, and fill up the ribs
- Exhale slowly
- Let your pelvic floor drop with each inhale
6. Strengthen Your Core (the Right Way)
Stay away from high-tension exercises, such as those which involve aggressive sit-ups, which can exacerbate pelvic symptoms. Instead, practice:
- Core bracing
- Pelvic tilts
- Gentle hip mobility
- Glute strengthening
These provide support to both the back and the pelvis.
When to Seek Professional Help
If you’re dealing with persistent pelvic pain, leaking, or posture-related discomfort, a (specialized) physiotherapist can evaluate how your muscles work in coordination with your joints and breathing.
At Access Physiotherapy, we provide:
- Pelvic floor assessments
- Posture and ergonomic evaluations
- Core and pelvic rehabilitation programs
- Customized exercises for office workers
Early treatment can prevent symptoms from becoming chronic — and often brings relief sooner than you might imagine.
Final Thoughts
Good posture doesn’t mean sitting as rigidly as possible, however — it’s more about finding a balanced position in which your spine and pelvic floor can work together—simple modifications in your daily work routine to help with pelvic health, comfort, and productivity.
If you are an office worker in Brampton who is dealing with pelvic floor or posture issues, Access Physiotherapy can help you look and feel better than ever.