For many of us, pain with periods, discomfort during sex, or leaking when we sneeze has been brushed off as “just something you live with.” But I’m here to tell you—those symptoms are common but not normal, and your body deserves better. Your pelvic floor is a powerhouse of muscles, ligaments, and fascia that support your bladder, uterus, and rectum and plays a vital role in how you move, feel, and function every day.
This month, I’ve partnered with DIVA—well known for their menstrual cups and now for a new Vulva Care product line—to help you go beyond symptom management and step into true pelvic wellness. Whether you're managing period pain, navigating postpartum healing or perimenopause, or simply trying to connect more deeply with your core, these five tips will help support and strengthen one of the most important parts of your health.
1. Breathe into Your Ribs (Yes, Really)
Your pelvic floor works in harmony with your breath. When you inhale deeply, your diaphragm and pelvic floor both move downward—creating space and relieving pelvic floor tension. This is especially helpful for those experiencing pelvic pain, painful sex or period cramps. Tip: Try belly breathing for 2–3 minutes a day. It’s free, it’s simple, and it works.
2. Do More Than Just Kegels
Kegels get all the credit, but they’re not a one-size-fits-all solution. In fact, if you have pelvic floor tension causing your pelvic pain or discomfort—and doing Kegels could make your symptoms worse. What you actually need is to focus on relaxation of your pelvic floor muscles with stretching, internal and external pelvic massage and breathing.
Tip: Focus on the “let go” just as much as the “squeeze.” A balanced pelvic floor is a functional pelvic floor.
3. Cleanse with more than water
Although rinsing with water is a suitable option to cleanse the vulva, many women want more. Using harsh wipes or soaps that are not specifically designed for vulvar cleansing can irritate the vulva and throw off its natural pH—especially during our periods. DIVA’s Vulva Care line is a refreshing alternative. The Cleanser is a moisture-rich daily cleanser that helps to prevent moisture loss after showering and supports a strong moisture barrier over time.
Remember: Cleanse the vulva (outside only) and not internally in the vaginal canal. The vagina is self-cleaning.
4. Watch for Red Flags
Pelvic pain during your period, painful penetration, or leaking when you laugh aren’t just “part of being a woman”—they’re signs of pelvic floor dysfunction. If these sound familiar, it’s a great time to start working on your pelvic floor.
Tip: Check out my new book Floored: A Woman’s Guide to Pelvic Floor Health at every Age and Stage for guidance on how to prevent and overcome common pelvic health problems.
5. Build a Vulva Care Ritual
Pelvic health isn’t just about what happens in the doctor’s office. It’s about daily choices that support your well-being—from mindful movement, exercise, and a vulva care routine to maintain moisture and comfort.
Tip: DIVA’s Vulva Care line is the perfect daily ritual to start for a thoughtful, clean, and easy-to-implement vulva care routine. Pelvic floor wellness and vulva care should be simple, supportive, and empowering, and Diva’s Vulva Care line delivers just that.
