This is a personal account of my pelvic floor therapy journey and – spoiler alert – it changed my life. I’m a mom of two littles, Max (5) and Zoey (2). While I had c-sections with both of them, my pelvic floor was still hugely impacted by pregnancy. That’s something I don’t think we talk about enough. It can feel a little taboo, or even make people uncomfortable. I’m all about leaning into that discomfort, because pelvic floor health matters.
For so long, the cultural message for moms has been, “just live with it.” Leaking when you laugh, sneeze or exercise? That’s just the price you pay for having a baby. The problems are worth the joys of motherhood. Fortunately, the tide is turning. Thanks to social media and more women speaking out, pelvic floor therapists have a platform to say: No – peezing (peeing when you sneeze) is not normal.
When I Realized Something Wasn’t Right
After Zoey was born, I caught a lingering respiratory virus (courtesy of my kids, of course). Max and Zoey bounced back quickly, but I was left with a deep cough that dragged on for weeks. Every time I coughed, if I didn’t brace myself, I leaked urine. It was so frustrating. After changing my clothes multiple times in a single day, I started wearing a pad.
By then, I had seen enough content on pelvic floor health to know this wasn’t “normal.” But here’s the part where you’d think I went straight to a professional, I didn’t. I told myself once the cough went away, it wasn’t a big deal. I was busy, I had little kids and like so many moms, I just kept pushing through.
The coughing stopped, but the bracing didn’t. Every sneeze, cough or belly laugh came with the risk of leaking. My husband used to joke that he was the only one in the house who hadn’t peed on the floor. Funny, yes. But also telling.
Then my low back started aching. Stretching (which I know well as a personal trainer) didn’t help. Getting out of the car or off the floor after a diaper change made my hips ache. At first, I brushed it off. But one day, while talking with a physical therapist I work alongside at the gym, I finally mentioned what was going on. After a quick assessment, she said: “You need to see our pelvic floor specialist.” I believe it’s important to know that I was three months postpartum when I decided to get help!
Facing My Ego
As a trainer, I thought I knew how to strengthen my core. I thought I knew how to do kegels (the “go-to” pelvic floor exercise you see everywhere online). So being told I needed pelvic floor therapy came as a shock. It was humbling. And honestly, it hurt my ego a little.
At my first appointment, my pelvic floor physical therapist listened closely as I explained my symptoms. She validated my experience and made me feel seen. After an exam, she told me I had a coordination issue with my pelvic floor, plus a core that needed strengthening. I didn’t want to believe my core was weak, but looking back, what I really needed were specific movements for my specific situation. She sent me home with simple, targeted exercises, and for the first time, I felt hopeful.
What I Learned
That first session opened my eyes. Pelvic floor therapy isn’t just about preventing leaks, it’s about how your core, pelvic floor and posture work together. It’s about addressing the aches and pains we often dismiss as “just part of mom life.” And it’s about feeling capable and confident in your own body again.
Why It Matters
Here’s what I want other moms to know: leaking, heaviness, hip pain, or low back pain might be common but they aren’t normal. And you don’t have to just live with it. Pelvic floor PT isn’t only for women who’ve just given birth. For me, this journey was about so much more than exercises. It was about validation. It was about taking back ownership of my health after pregnancies and c-sections.
The Beginning of Change
My pelvic floor journey became a seven-month process of strengthening and retraining my body. And it completely upgraded my quality of life.
This is just Part 1 of my story. Next month, I’ll share more about what I learned along the way and how pelvic floor therapy continues to impact my daily life as a mom, trainer and woman navigating perimenopause.
Because here’s the truth: your symptoms are real, they matter and you deserve support.
Cassidy Vineyard Pflanz
I’m originally from North Platte, NE, and Lincoln has been my home for more than a decade. My husband, Justin, and I have been married for almost ten years. We welcomed our first child, Maxwell, during the pandemic, and our youngest, Zoey, arrived in a much calmer chapter of history.
Justin and I are both small business owners—his in the motorsports industry, and mine as a personal trainer and social media manager. Our flexible schedules have allowed us to prioritize family life. When I have a spare moment, you can find me diving into photography, a good book, a favorite podcast, or the kitchen. Motherhood may not be as glamorous as social media makes it out to be—it’s demanding, exhausting, and often messy—but I can’t wait to share the beautifully messy journey with you!
