Perform Kegel exercises
Identify the correct pelvic floor muscles
Contract the muscles for 3–5 seconds
Relax the muscles for 3–5 seconds
Repeat in sets throughout the day
Increase hold time gradually
Practice both slow and quick contractions
Breathe normally during exercises
Avoid tightening your abdomen, buttocks, or thighs
Do pelvic floor exercises consistently every day
Try bridge exercises
Try squats with proper form
Try pelvic tilts
Maintain a healthy body weight
Prevent constipation
Stay hydrated
Eat enough fiber
Avoid straining during bowel movements
Practice good posture
Use proper lifting technique
Limit heavy lifting when possible
Consider biofeedback training
Use vaginal weights or cones if recommended
Work with a pelvic floor physical therapist
Stop and seek medical advice if you feel pain or worsening symptoms