At ReformPhysio & Pilates, we’re committed to expanding our care across all aspects of health—including pelvic health. Alongside her work in musculoskeletal physiotherapy, our physiotherapist Tamara has been undertaking structured training in Pelvic Health Physiotherapy since she joined our team in January, under the guidance of Specialist Pelvic Health Physio, Laura.
As part of this hands-on training, Tamara has been shadowing, studying, and just last week, conducted her first solo pelvic health assessments through our Free Training Appointments initiative—all under Laura’s supervision. Tamara was also the winner of a bursary from the POGP and has recently attended their postgraduate training on urinary dysfunction.
Here, Tamara shares three simple but powerful tips for managing urinary symptoms. These strategies are backed by both research and real-life results—we see them make a difference for our patients every day.
1️⃣ Caffeine and Bubbles are Bladder Irritants
Love your morning coffee or fizzy drink? Unfortunately, caffeine and carbonated beverages are known bladder irritants. If you’re experiencing urinary urgency, frequency, or incontinence, reducing your intake could provide noticeable relief.
✅ Try this:
Swap out coffee for decaf, and consider replacing sparkling drinks with still water or diluted squash. Track how you feel—many patients notice improvement within days!
2️⃣ Positioning Matters on the Toilet
Are you a “hover-er” in public toilets? While it might feel more hygienic, hovering over the toilet doesn’t allow your pelvic floor muscles to relax properly. This can prevent you from fully emptying your bladder, which may lead to further symptoms.
✅ Try this:
Adopt a relaxed sitting position, feet flat on the floor, knees slightly higher than hips. Take your time. Your pelvic floor needs to feel safe and supported to do its job well.
3️⃣ Train Your Pelvic Floor Like Any Other Muscle
Your pelvic floor muscles are just that—muscles! And like any other, they require regular, intentional training. Weakness here is one of the most common causes of urinary symptoms.
This becomes especially relevant around menopause, when reduced oestrogen levels can impact muscle strength and tone throughout the body, including the pelvic floor.
✅ Try this:
Include daily Kegel exercises, but don’t stop there. At ReformPhysio & Pilates, we encourage functional pelvic floor training, too. Exercises like squats, lunges, and deadlifts—done correctly—can deeply engage and strengthen the pelvic floor.
Support is Available 💜
If you're experiencing urinary leakage, urgency, frequency, or discomfort, you're not alone—and you're not without options. With the right guidance and a few focused changes, improvement is absolutely possible.
🔹 Book a Pelvic Health Assessment with our trained physiotherapists.
Together, we can help you feel confident, strong, and in control again.