PF Health II

This Pelvic floor-focussed post deep dives into the challenges that change significantly as women age. Understanding these decade-by-decade transitions is key to maintaining lifelong pelvic floor health.

20’s:

- This is the decade of peak pelvic floor muscle strength, but it is also marked by high-impact activities (like running or heavy lifting) and the onset of menstrual or endometriosis-related pelvic pain.

- Focus on learning to relax the pelvic floor as well as strengthen it. Avoid chronic “gripping” or clenching, which can lead to overactive bladders later in life.

30’s:

- Childbearing takes centre stage. Vaginal deliveries, pregnancy hormones, and the weight of a baby can stretch and weaken the muscles. Even without childbirth, long sedentary hours at desk jobs combined with stress can create tense pelvic muscles.

- Postpartum rehabilitation is vital. Avoid rushing into high-impact workouts after giving birth without a proper core and pelvic floor assessment.

40’s:

- Perimenopause often begins now. A drop in estrogen levels affects the elasticity and thickness of vaginal and pelvic tissues. Women may notice mild stress incontinence when sneezing or coughing.

- Introduce consistent pelvic floor exercises (Kegels) into your routine, and prioritise core stability to offset the natural loss of muscle mass.

50’s & 60’s:

- Menopause brings a sharper decline in estrogen, which causes significant weakening of the muscles/ supportive connective tissues. This can lead to urgency, urge incontinence, and Pelvic Organ Prolapse (POP)—where the bladder, uterus, or rectum drops into the vaginal canal.

- Seek assistance.

70’s & Beyond

- Aging muscles naturally lose mass and elasticity, and decades of chronic issues - long-term constipation or past delivery trauma. Faecal incontinence and recurrent urinary tract infections can become more prominent.

- Seek assistance.

SOS

Consult a women’s health specialist / pelvic floor physiotherapist for a personalised evaluation. You can find a specialised practitioner in SA using the South African Society of Physiotherapy directory or go to www.sanalifestyle.co.za for our Practitioner Network.