At our Newport clinic, Chantelle Buck has seen an increasing number of women presenting with pelvic floor dysfunction. What’s common amongst many of these women is that they’ve been focusing on strengthening their core but are now finding it difficult to relax their pelvic floor muscles.
Essentially, they now have an overactive pelvic floor due to the constant bracing and overworking of their core. So, should you stop strengthening your core?
What is Your Core?
Many people think of their core as their abdominal muscles, but it’s much more complex than that. It includes your diaphragm, deep abdominal muscles, back muscles, and, importantly, your pelvic floor. These muscles are designed to work together, responding to breathing, movement, and load. The goal is not constant activation, but coordination and adaptability.
When the core is functioning well, it naturally switches on and off based on your body’s needs. Problems start when it’s held in a constant state of tension.
Why More Core Work Can Create Pelvic Floor Dysfunction
For years, the message has been to strengthen your core by tightening, bracing, and holding. While this can be useful in some situations, doing it all the time can lead to pelvic floor dysfunction, in other words, an overactive pelvic floor. This means the muscles are working too hard, even when they should be relaxing.
Over time, this pattern can contribute to dysfunction of your pelvic floor. Symptoms of pelvic floor overactivity include:
- Pelvic tension or discomfort.
- Pain in your lower back, hips, or pelvis.
- Difficulty fully relaxing or releasing muscles.
- Breathing that feels restricted or shallow.
- Ongoing feelings of tightness despite regular exercise.
Understanding an Overactive Pelvic Floor
Chantelle often explains that the pelvic floor is not just about strength, but about timing. It needs to contract when required and relax just as easily. When this balance is lost, an overactive pelvic floor can develop into pelvic floor dysfunction, affecting not only the efficiency of your movements but also how you handle everyday physical demands.
Moving Away From Constant Bracing
One of the biggest shifts in managing pelvic floor dysfunction is to move away from the idea that your core needs to be “on” all the time. That’s because true strength in your core isn’t about constant tension or holding muscles tight; it’s about coordination, timing, and the ability to respond to different demands.
Whether you’re active, returning to exercise, or simply trying to feel more comfortable in your body, addressing an overactive pelvic floor can make a noticeable difference in your daily life.
Chantelle suggests you refocus your efforts from strengthening your core to:
- Allowing the pelvic floor to fully relax when needed.
- Letting your breath guide natural muscle activation.
- Building strength through movement, not just tension.
- Trusting your body’s ability to adapt.
Chantelle’s Approach to Balancing an Overactive Pelvic Floor
With a deep understanding of movement, control, and the demands placed on the body, Chantelle focuses your treatment on the following results-driven outcomes:
- Reducing unnecessary tension rather than adding more strength to your core.
- Restoring natural breathing patterns and diaphragm function.
- Improving coordination between your core and pelvic floor.
- Supporting movement that feels fluid rather than forced.
Rethink Your Core and Move Better
If your current approach to core work is leaving you feeling tight, restricted, or frustrated, it may be time to take a different direction. It’s often not about doing more, but about doing things differently.
So if you’re experiencing any of the above symptoms and are concerned about pelvic floor dysfunction, working with Chantelle can help you rebalance your core and move towards a better, more sustainable outcome.
Book your appointment today and begin restoring coordination between your core and pelvic floor with a personalised and practical approach.