Pelvic Floor, Core, and Low Back Pain

Written By Ashley Taylor

If you’ve ever felt like your core just isn’t “clicking” during workouts… or you keep dealing with nagging low back pain despite training hard and doing “all the right things”… it might be time to look deeper.

Specifically at your pelvic floor.

Yep, that often overlooked set of muscles at the bottom of your pelvis could be the missing link in your strength, performance, and pain puzzle.

Let’s break it down.

What Is the Pelvic Floor?

Your pelvic floor is a group of muscles that sit like a hammock at the base of your pelvis. These muscles support your:

  • Bladder and bowel

  • Uterus (in people with one)

  • Spine and hips

  • And they’re a key part of your deep core system.

The pelvic floor works alongside your:

  • Diaphragm (your breathing muscle)

  • Transverse abdominis (deep core muscle)

  • Multifidus (deep spinal stabilizer)

Together, this “inner unit” keeps your spine stable, your posture strong, and your pressure managed. Especially under load.

How It Affects Lifting

When you're lifting, your body has to manage intra-abdominal pressure (IAP). This is the internal pressure that helps stabilize your spine and keep your form locked in.

👉 If your pelvic floor isn’t coordinating properly with your breath and core muscles, that pressure can’t be controlled.

That might show up as:

  • Back pain during or after lifting

  • Hip or SI joint discomfort

  • Feeling like you’re “bracing hard” but still unstable

  • Leaking urine during squats, deadlifts, or box jumps

It’s not always about weakness. Sometimes, the pelvic floor is too tight or not timing its contractions well.

How It Affects Your Core

If you’ve been working on core strength but still feel disconnected, like your abs aren’t engaging well or you feel bloated and unsupported, the pelvic floor could be the missing link.

💥 A dysfunctional pelvic floor can lead to:

  • Poor core activation

  • Diastasis recti that doesn’t improve

  • Abdominal “doming” or bulging with exercises

  • Compensation from your back or hip flexors

Fixing this isn’t about doing 100 crunches. It’s about reconnecting your breath, core, and pelvic floor in a functional way.

And What About Low Back Pain?

Research shows a strong relationship between pelvic floor dysfunction and chronic low back pain.

Why?

  • The pelvic floor provides direct support to the lumbar spine and pelvis

  • Dysfunction here can lead to instability or overuse in surrounding muscles

  • A tight or weak pelvic floor can change the way you move, lift, and recover

If you’re constantly foam rolling your back or stretching your hips with no real relief… your pelvic floor might be asking for attention.

Signs Your Pelvic Floor Might Be Involved:

  • Leaking during lifting, running, or sneezing

  • Pain with deep core activation

  • Low back or hip pain that won’t go away

  • Pressure or heaviness in the pelvis

  • Feeling like your core is disconnected or “off”

The good news? You don’t have to guess or figure this out alone.

A physical therapist that treats pelvic floor dysfunction (🙋‍♀️ like me!) can assess your coordination, breathing, strength, and muscle tone to figure out exactly what’s going on and build a plan to fix it.

Whether you’re an athlete, new mom, or just want to feel strong and pain-free, pelvic floor work can be a game-changer.

Let’s chat! Book here: https://yourmovephysicaltherapy.janeapp.com/#staff_member/1

Ashley Taylor
Next

Insurance & Your Physical Therapy