Pelvic floor awareness

The pelvic floor is one of those parts of the body most of us rarely think about until someone mentions it. Yet it does a quiet, important job every day. This guide explains what it is in plain English, what the NHS says about looking after it, and where to find expert support.

This guide is general information, not medical advice. If you have any symptoms or concerns, please speak to your GP, practice nurse or a specialist physiotherapist.

What is the pelvic floor?

The pelvic floor is a group of muscles that stretches like a supportive hammock across the base of your pelvis. According to the NHS, these muscles help support the bladder, bowel and womb, and help you control when you go to the toilet.

Like other muscles, they can become weaker over time. The NHS notes that pregnancy and childbirth, getting older, the menopause, being overweight, and regular heavy lifting or straining can all play a part.

What does the NHS say about pelvic floor exercises?

The NHS recommends pelvic floor exercises for many people, as a way to strengthen these muscles. They are simple, discreet and can be done almost anywhere, sitting, standing or lying down, without anyone knowing.

The NHS describes the basic idea as gently squeezing and lifting the muscles you would use to stop yourself passing wind, holding for a few seconds, then relaxing fully. Its guidance covers both slow holds and quicker squeezes, and suggests building up gradually over time. Results do not happen overnight, and the NHS says it can take a few months of regular practice before you notice a difference.

The free Squeezy app, developed by specialist physiotherapists and recommended by many NHS services, can remind you to do your exercises and guide you through them.

Where vibrators fit, and where they do not

It is important to be clear: a vibrator is not a pelvic floor trainer, and we do not make any health claims for our products. Products designed specifically for pelvic floor training are a separate category, and a physiotherapist is the best person to advise on whether any device is right for you.

What many people do find is that becoming more aware of their pelvic floor, through the exercises above, helps them feel more in tune with their body generally, and that relaxation is just as important as strength. Feeling tense or rushed can make intimacy less comfortable, while feeling relaxed and unhurried can make it more enjoyable.

If you would like a gentle, body-safe toy to help you unwind and explore at your own pace, simple is often best:

• The Bijou Classic Bullet is small, light and rated at 50 dB or less.
• The Duet Dual Massage Wand has a broad, rounded massage head and ten modes, so you can start very softly.
• The Lune Rechargeable Mini Bullet has one simple button and is waterproof (IPX7), so it rinses clean in seconds.

Whatever you choose, look for body-safe, non-porous materials. Our guide to body-safe materials explains what to look for, and how to clean your vibrator covers aftercare.

When should you get specialist help?

The NHS suggests speaking to a GP if pelvic floor exercises are not helping after a few months, or if you have symptoms such as leaking when you cough, sneeze or exercise, a heavy or dragging feeling, or discomfort. A GP can refer you to a specialist pelvic health physiotherapist. The Pelvic, Obstetric and Gynaecological Physiotherapy network (POGP) has information about pelvic health physiotherapy in the UK.

These concerns are very common, and there is no need to feel embarrassed. Health professionals talk about them every day.

Sources and further reading

• NHS: What are pelvic floor exercises?
• Squeezy: the NHS-recommended pelvic floor exercise app
• Pelvic, Obstetric and Gynaecological Physiotherapy (POGP)
• NHS: Menopause