Pelvic Floor Self-Assessment: How to Identify and Understand Symptoms

Pelvic floor dysfunction can affect your daily life in many ways, from discomfort and pressure to incontinence and pain. If you're experiencing symptoms, a self-assessment can be an empowering way to understand what’s happening in your body. While a professional diagnosis is helpful, many women find medical examinations inconsistent or inaccurate. Learning how to check for yourself can give you valuable insights into your pelvic health and help you decide on the best next steps.

This guide will walk you through how to assess your pelvic floor, what signs to look for, and how to interpret your findings.

Many women rely on the healthcare system for a prolapse or pelvic floor dysfunction diagnosis. However, traditional medical exams often take place while lying down, which may not accurately reflect how gravity affects your pelvic organs in an upright position.

Additionally, prolapse symptoms can change throughout the day, from week to week, and depending on hormonal fluctuations, stress levels, and hydration.

Here is more:

By learning how to assess yourself, you can:

✅ Understand what’s happening in your body without relying solely on a medical exam
✅ Track changes in symptoms over time
✅ Make more informed decisions about treatment options
✅ Feel empowered rather than fearful about your condition

If you would prefer not to self-inspect but to instead answer a few questions about your state of pelvic health, consider this free assessment here

Step 1: Prepare for the Examination

• Find a private, comfortable space where you can stand and relax.
• Wash your hands thoroughly and, if possible, trim your nails to avoid irritation.
• Use a mirror if you want a visual check, but touching and feeling inside the vagina will give you the best information.
• Try to perform this test when you are experiencing symptoms, rather than when everything feels normal.

Step 2: Identifying Different Types of Prolapse

Pelvic organ prolapse occurs when one or more organs (bladder, uterus, rectum) shift downward due to weak or uncoordinated pelvic floor muscles. You can check for different types of prolapse using your fingers.

1. Checking for a Bladder Prolapse (Cystocele)

• Insert a clean finger into your vagina and press gently towards your pubic bone.
• If you feel a bulge or a soft mass pressing downward, this could indicate bladder prolapse.
• A worsening of symptoms when standing or bearing down further can confirm it.

2. Checking for a Rectal Prolapse (Rectocele)

• Insert a finger and press toward your rectum (back of the vagina).
• If you feel a bulge or pressure, especially when straining, you may have a rectocele.
• Symptoms may include difficulty emptying bowels or a sensation of something “stuck.”

3. Checking for a Uterine Prolapse

• Insert a finger into the vagina and gently press upward toward the cervix.
• If you can feel your cervix lower than usual, or if it seems to shift position throughout your cycle, this could indicate a uterine prolapse.
• Some women describe a sensation of "heaviness" or “something falling out.”

Step 3: Understanding Symptoms Beyond the Physical Exam

A prolapse diagnosis isn’t just about what you feel with your hands—it’s about your overall experience. Pay attention to:

✔️ Changes throughout your cycle: Hormonal fluctuations impact pelvic tissue elasticity. You may notice worsening symptoms at certain times of the month.

✔️ Symptoms that vary daily: Prolapse severity can shift from morning to night, depending on how much standing, lifting, or sitting you’ve done.

✔️ How your body reacts to movement: Certain exercises may make symptoms feel better or worse. Tracking your body’s response to different activities can be insightful.

If you suspect pelvic floor dysfunction or prolapse, remember that you are not broken, and healing is possible. There are multiple approaches to improve your symptoms:

Option 1: Seek Local Help

• Find a pelvic floor physical therapist near you who specializes in holistic approaches rather than just surgery or Kegels.
• If you decide to see a doctor, ask for an exam while standing or after a period of walking to get a more accurate diagnosis.

Option 2: Strengthening or Relaxing Your Pelvic Floor

• If your muscles feel weak: Engage in core-strengthening exercises, hypopressives, and breathwork to rebuild stability.
• If your muscles feel too tight: Fascia release, yoga, and nervous system regulation may help you relax tension and improve circulation.

Here are exercises from our Youtube channel to get started with:

Medical diagnoses can sometimes feel discouraging or inconsistent. What matters most is how you feel and how symptoms impact your daily life. Performing a pelvic floor self-assessment can give you insight into what’s happening in your body, but it’s just one tool.

Personally, I don’t care about diagnosis - here is why:

Healing is not about fixing yourself—it’s about learning what your body needs and responding with care. Trust your intuition, track your symptoms, and explore various healing approaches. You have options beyond just surgery or Kegels, and you deserve to feel strong, supported, and whole.