The Pelvic Brace: Strengthen Your Deep Core and Pelvic Floor for Everyday Life
Ever leaked a little with a laugh, cough, or sneeze? How about during an exercise class or when lifting something heavy? Learning how to engage the core with a pelvic brace can help decrease both urinary leakage and back pain.
What is a pelvic brace?
Whenever you laugh, sneeze, or lift something heavy, the pressure in your abdomen (called intra-abdominal pressure) increases. Your deep core muscles — the pelvic floor and the transverse abdominis — must be strong enough to manage this pressure.
If these muscles don’t activate properly, urinary leakage or back pain can result. A pelvic brace involves engaging these two muscle groups together. This co-contraction is something your body often does naturally, but learning to perform it intentionally can strengthen your core and improve functional movement.
How to Perform a Pelvic Brace
Follow these steps to learn and practice this technique:
- Activate the pelvic floor (Kegel)
- Gently squeeze and lift around the anus, like you’re holding in gas.
- You should feel a small lift upward.
- Keep it gentle and avoid clenching.
- Tip: If you can’t feel these muscles or experience pain, consult a pelvic floor physical therapist for guidance.
- Engage the transverse abdominis
- Gently draw your belly button toward your spine, like “zipping up tight pants.”
- Place your fingers just inside the bony point at the front of your hip — called the Anterior Superior Iliac Spine (ASIS) — to feel the muscle contract.
- Exhale gently as you engage; avoid holding your breath.
- Keep the contraction light, this is not a full “suck in” or tense move.
- Put it into motion
Once you’ve mastered the engagement, practice adding movement. Try these two moves:
Bridge:
- Gently contract pelvic floor, gently contract transverse abs, then gently “blow as you go” while lifting the hips.
- Maintain those core contractions as you raise up into the bridge and as you lower down.
- Progression: If this feels easy, try engaging the pelvic brace with a single leg bridge.
Sit to Stand:
- While sitting, engage the pelvic floor and transverse abs, then gently exhale as you rise off the chair.
- Relax for a moment while standing, then re-engage as you resist gravity while you lower to sit.
- Progression: As that gets easier, work toward keeping the pelvic brace engaged the whole time – on the way up and down. When you are ready for more of a challenge, hold a weight close to your chest for added resistance during the movement.
Using the Pelvic Brace in Daily Life
A pelvic brace is a simple but powerful technique to strengthen your deep core, reduce leakage, and support spinal health. And, it isn’t just for exercise, it’s functional! Practice it during:
- Lifting groceries
- Picking up kids or pets
- Sports like pickleball or tennis
- Squats, lunges, step-ups, or even light jumps
With regular practice, both in workouts and daily life, you can build strength, confidence, and function. With time, it will become second nature to support your deep core during everyday tasks and workouts.
When to See a Pelvic Floor Physical Therapist
If you struggle with urinary leakage, pelvic pain, or feel unsure whether you’re engaging the right muscles, a pelvic floor physical therapist can help. They are specially trained to:
- Assess how your pelvic floor and core are working together.
- Teach you proper muscle activation and breathing techniques.
- Design a personalized program to improve strength, coordination, and function.
- Address issues like prolapse, diastasis recti, or lingering postpartum changes.
You don’t need to wait until symptoms are severe or live with discomfort or leakage as “normal.” The sooner you get help, the faster you can regain confidence in your movement and daily activities.
If you’re ready to take your core strength and pelvic health to the next level, consider scheduling an appointment with a pelvic health physical therapist. With expert guidance, you can master the pelvic brace and unlock lasting improvements in strength, stability, and quality of life.
If you’re curious, but not sure it’s for you, read our blog outlining How Can Pelvic Floor Physical Therapy Help Me?
And if you’re feeling apprehensive about making that first appointment, read our blog explaining What to Expect During a Pelvic Floor Evaluation.
At Therapeutic Associates Physical Therapy, we are committed to Empowering Women Through Prioritizing Pelvic Floor Health.
Don’t wait to take control of your pelvic health.
If you experience leakage, pain, or core weakness, our pelvic health physical therapists can help you regain strength and function.
