As the leaves begin to change colors and the air gets crisp, many of us in Etobicoke are excited about the beautiful fall season. However, for those dealing with pelvic pain, the cooler weather can bring its own set of challenges. In this blog post, we’ll explore how you can maintain pelvic health and manage pelvic pain during the fall season through simple yet effective pelvic floor exercises and lifestyle adjustments.

Understanding Pelvic Health

Before we dive into fall fitness tips, it’s crucial to understand what pelvic health entails. Your pelvic region plays a vital role in supporting your body, including your spine, organs, and, of course, your pelvis itself. Issues like pelvic pain can arise due to various factors, including muscle weakness, inflammation, or injury.

The Impact of Cooler Weather

As temperatures drop, you might find that your pelvic pain becomes more noticeable. This isn’t uncommon, as colder weather can contribute to muscle tension and stiffness. The good news is that there are steps you can take to alleviate these symptoms and keep your pelvic health in check.

Pelvic Floor Exercises

One of the most effective ways to manage pelvic pain is through regular pelvic floor exercises. These exercises target the muscles that support your pelvic organs, and they can be done right at home. Here’s a simple routine to get you started:

Kegels: Sit or lie down comfortably. Contract your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold for a few seconds, then release. Repeat this 10-15 times.

Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a bridge shape with your body. Hold for a few seconds and lower. Do 10-15 reps.

Squats: Stand with your feet shoulder-width apart. Slowly lower your body into a squatting position, as if you’re sitting back into a chair. Hold briefly, then stand up again. Repeat 10-15 times.

Remember, consistency is key. Aim to incorporate these exercises into your daily routine for the best results.

Dressing for Pelvic Health

The cooler weather might tempt you to bundle up in heavy clothing, but this can actually exacerbate pelvic pain. Tight-fitting clothes can restrict movement and increase discomfort. Instead, opt for loose-fitting, breathable layers that allow you to stay warm while maintaining ease of movement.

Staying Active

Don’t let the fall season keep you indoors. Staying active is essential for pelvic health. Consider activities like brisk walks, swimming, or yoga. These low-impact exercises can help improve circulation, reduce muscle tension, and manage pelvic pain.

Seeking Professional Help

If pelvic pain persists or worsens despite your efforts, it’s crucial to consult a professional. At New Age Physio in Etobicoke and Oakville, we specialize in pelvic health and can provide personalized treatment plans to address your specific needs. Our team of experienced physiotherapists is here to support you on your journey to better pelvic health.


Managing pelvic pain during the cooler fall months is possible with the right approach. By incorporating pelvic floor exercises into your routine, dressing appropriately for the weather, staying active, and seeking professional guidance when needed, you can maintain your pelvic health and enjoy all the beauty that the season has to offer.

Remember, your well-being is our priority at New Age Physio. If you have any questions or concerns about pelvic health or pelvic pain management, please don’t hesitate to reach out. We’re here to help you every step of the way.

Contact us to book your appointment!

Oakville clinic:


3075 Hospital Gate Unit 424, Oakville, ON L6M 1M1

Etobicoke clinic:


829 Browns Line Toronto, ON M8W 3V7