Back Pain, Leaks, and Core Weakness: How Everyday Movements Could Be Holding You Back

Discover how poor daily movement patterns cause back pain, leaks & core issues—and learn simple fixes to protect your pelvic floor.

Does this sound familiar? You lift your baby overhead or bend to pick up toys on the floor, and it feels like just another part of your day. But what if I told you that these simple, everyday movements could be keeping you stuck with back pain, leaking, or a core that doesn’t seem to heal?

The truth is: recovery isn’t just about what you do in the gym. It’s about how you move all day long.

In this blog, I’ll show you two of the most common movement patterns that stress your core and pelvic floor—and what you can do instead.

1. Lifting Overhead with Rib Flare & Anterior Pelvic Tilt

Picture yourself holding your baby up in the air. It’s cute, but most moms do it with their ribs popped forward and hips tilted.
This position shuts off the abs and forces the low back to handle the load.
Over time, this can mean:

Back pain
Pressure on the pelvic floor
A diastasis that doesn’t fully close

2. Bending with Straight Legs & a Rounded Back

Think of grabbing a toy off the floor quickly. Most moms bend with straight legs and a rounded spine.
This posture shifts the workload to your back and pelvic floor.
The result? Extra tightness, soreness, and tension where you don’t want it.

Why This Matters

These aren’t one-off movements—they happen dozens of times a day. Over time, they can make a big difference in how your body feels and how well it heals.

The good news? With a few small tweaks, you can retrain these patterns so your core and pelvic floor are supported instead of strained.

Ready for the Next Step?

If you’re tired of back pain, leaking, or a core that doesn’t feel strong, I created something just for you: my Pelvic Floor Essentials Guide.

Inside, you’ll find exercises, progressions, and strategies to help you:
✔️ Reduce pressure on your pelvic floor
✔️ Rebuild core strength
✔️ Finally feel confident in your body again

👉 Grab your free guide HERE

Categories: : Pelvic Floor & Core Health