Pelvic Health Self Care Checklist for Women and Men

Bowel / Bladder

• Do you find it difficult to get to the bathroom in time?
• Do you lose urine when laughing, sneezing, coughing, exercising, etc.?
• Do you awaken two or more times a night to go to the bathroom?
• Do you notice dribbling or “2nd urination” after you are finished urinating?
• Do you have triggers such as running water, hand washing, unlocking the door, and taking a shower, resulting in a strong urge to rush to the bathroom?
• Do you have difficulty initiating urination or bowel movements? Or difficulty maintaining a steady stream?
• Do you lose stool or gas with activity or throughout the day?
• Do you have chronic constipation? Or recurring diarrhea/constipation cycles?

Women

• Do you feel a fullness or heaviness after walking or being on your feet all day?
• Do you have vaginal dryness or burning?
• Have you ever noticed vaginal “flatulence”?
• Do you have difficulty keeping a tampon or cup in?
• Do you have pain with intercourse, tampon use, or OB/GYN visits?
• Do you experience strong cramping or pain during your menstrual cycle or ovulation?
• Do you experience period-like cramps during exercise? Or have spotting after exercise?

General Pelvic Health

• Do you have unresolved lower back pain or tightness?
• Do you have deep hip or groin pain that doesn’t resolve with specific measures?
• Do you have pain or numbness in your pelvic region?
• Do you have popping or clicking in your hips with specific exercises or movements?
• Do you find it difficult to sit directly on your tailbone?
• Do you have pain or numbness when cycling?

Men

• Do you have pain or numbness in your pelvic region?
• Do you have erectile dysfunction?
• Do you have pain with arousal?
• Do you have unresolved lower back or hip pain or difficulty with prolonged sitting?
• If you have had a prostatectomy, do you have lingering pain or urinary issues?

Pregnancy / Postpartum

• Do you have pain or “clicking” in your SI joints, back, hips, pubic bone, or tailbone?
• Do you have pain rolling over in bed, getting in/out of a car or chair, or putting on pants?
• Do you have a ridge, gap, or doming in your abdominals when sitting up?
• Do you have C-section or episiotomy scar pain or residual numbness?
• Do you have difficulty lifting your child or exercising due to back or pelvic pain?
• Are you having a difficult time improving lower belly strength?
• Is it difficult to lie flat on your back without lower back pain?

Scoring for Pelvic Floor Dysfunction

1–3 Mild
4–8 Moderate
9+ Significant

Your pelvic health impacts not only your activity and performance levels but also the mental load and sense of well-being you have for yourself and your body. If you selected any of the above, you could benefit from seeing a MOJO Pelvic Health Physical Therapist.

To learn more about pelvic health, visit MOJOph.com or @mojopelvichealth on Instagram and Facebook.