In this episode of The Tummy Team Journey podcast, host Kelly Dean, founder of The Tummy Team, teams up again with pelvic floor physical therapist Megan Miller for Part 2 of their deep dive into core and pelvic floor health in seniors. Together, they explore why dysfunction is so common in older adults, how it impacts quality of life, and practical ways to improve it—no matter your age or stage.

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Why Core and Pelvic Floor Issues Are Common in Seniors

Not Just Childbirth – While pregnancy can contribute, issues like chronic coughing, heavy lifting, surgeries, and even constipation weaken the pelvic floor over time. Megan shares a story of a client in her 60s with no kids, shocked to learn her bladder leakage tied back to these factors.

Aging Factors Add Up – Hormonal shifts, medications, reduced mobility, and trauma (big or small) create a “perfect storm” for dysfunction. Kelly notes how the body braces after injuries, holding tension that’s mistaken for strength.

Constipation’s Big Role – Straining on the toilet, dehydration, and poor toilet design (yep, toilets aren’t our friends!) stress the pelvic floor. Higher BMI can add pressure too, though treatment works regardless of weight.

Bowel and Bladder Connection – Megan explains how stool stuck in the colon presses on the bladder, causing urgency or nighttime waking. Kelly adds that fixing bowels can ease bladder issues fast.

Quality of Life at Stake – For seniors, leakage or constipation shrinks their world, risking isolation, depression, and more. Even in wheelchairs or skilled nursing, these issues matter—and they’re treatable.

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Where to Start Improving Core and Pelvic Floor Health

Optimize Bowel Function – Aim for a daily “soft snake” bowel movement. Use a Squatty Potty or footstool to squat, hydrate well, and boost fiber. Kelly swears by abdominal massage—simple and free!

Retrain Habits – Ditch breath-holding or pushing on the toilet. “Blow as you go” aligns breathing with effort for better muscle coordination.

Build Core Strength – Even post-weight loss or with mobility limits, small exercises rebuild stability. Megan sees this in clients on new weight loss meds noticing core gaps as pounds drop.

Self-Care Basics – Little tweaks like posture, gentle movement, and nightly tummy rubs stack up. Kelly calls it “habit stacking”—pairing new habits with routines like bedtime or bathroom trips.

Seek Support – A pelvic floor PT (like Megan in Pennsylvania or The Tummy Team online) tailors strategies to you, from homebound seniors to active adults.

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Key Takeaways

• You’re not alone—core and pelvic floor struggles are common, especially in seniors, but not “normal.”
• It’s never too late—simple changes improve symptoms, even in advanced age or disability.
• The right tools (think Squatty Potty!) and guidance transform daily life.
• Start small—breathing, positioning, and awareness kickstart healing before therapy.

Kelly and Megan urge listeners: don’t settle for less. Whether it’s joining an online course, visiting a PT, or just raising your feet on the toilet, every step counts. They wrap up with a cheer: your body’s worth it—start today!