College & Your Pelvic Floor: Essential Tips for Staying Healthy

By: Dr. Michaela Lupo - Pelvic Floor Physical Therapist, at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

College is a time of growth, fun, and finding your place in the world. With new experiences come new challenges, some of which may take a toll on your body—including your pelvic floor health. When I think back to my college days, I remember the excitement and independence, but I also experienced pelvic floor dysfunction without even realizing it. I wish I could have told my younger self that what I was going through wasn’t normal and that it was completely fixable!

If you’re currently in college or grad school, and you're dealing with pelvic discomfort or dysfunction, don’t ignore it. Here are some key tips to help you take care of your pelvic floor during this busy time:

1. Stress and Pelvic Tension: A Common Connection

College life is full of new experiences, from midterms and finals to meeting new people, starting jobs, and internships. No matter your major, the constant pressure to excel can lead to increased stress. When stress builds up, your body responds by holding tension in various muscles, including your jaw, shoulders, glutes, and yes, your pelvic floor.

This tension can irritate your bladder, causing an increased urge to pee or more frequent bathroom trips. To help manage this, try incorporating deep belly breathing, meditation, or yoga into your routine. These practices can help release tension and keep your pelvic floor relaxed.

2. Watch Out for Bladder Irritants

College is often a time of exploration, and that includes trying new beverages to keep you awake or to celebrate achievements. Drinks like coffee, energy drinks, and alcohol may keep you going, but they can irritate your bladder, leading to increased urgency, more frequent bathroom trips, and even pelvic or abdominal pain.

To minimize bladder irritation, try to limit these beverages or pair them with plenty of water to reduce their acidity. Maintaining a balance is key to avoiding pelvic floor dysfunction.

3. Prioritize Quality Sleep

Late nights are a common part of college life, but lack of sleep can have a direct impact on your pelvic floor—and the rest of your muscles. Proper rest is crucial for muscle recovery and overall healing. Your pelvic floor has 28 muscles, and they all benefit from adequate rest!

Make sleep a priority to promote muscle recovery, prevent muscle breakdown, and keep your pelvic floor healthy.

Take Care of Yourself and Seek Help if Needed

Remember, a good night’s sleep, practicing mindfulness, eating a balanced diet, and staying hydrated can all contribute to maintaining a healthy pelvic floor. But if you’re experiencing symptoms like urinary urgency, frequent urination, leaking, constipation, or pain during sex or tampon use, it’s essential to seek professional help.

Seeing a pelvic floor physical therapist can help you address these common issues and find relief. These symptoms are common, but they’re not normal—and they’re definitely treatable.

If you have concerns, don’t hesitate to reach out to a pelvic floor PT near you. Taking action now can make all the difference in your health and well-being, so you can focus on enjoying this exciting chapter in your life!

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Join the Pelvis Posse

Seeking expert support and guidance for your pelvic health journey? Join the Pelvic Posse today for personalized assistance and community as you improve your pelvic health.

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)