Why Your Hips, Pelvis & Core Feel “Off” After 50—And What You Can Do About It
Something Just Feels… Off.
Have you been feeling more stiffness in your hips, unexpected back pain, or even some down-there issues like leaking or pressure when you move?
You’re not alone—and you are definitely not broken.
After 50, it’s incredibly common for women to feel like their hips, pelvis, and core are out of whack, but that doesn’t mean we have to accept it or stop moving. With a little knowledge and a few smart strategies, you can start feeling better—and stronger—from the inside out.
What’s Really Happening to Our Core After 50?
Let’s break this down with a little science and a lot of heart ❤️
- Hormonal Changes Affect Our Pelvic Floor
As estrogen levels drop during menopause, the pelvic floor muscles can weaken. These muscles support our bladder, bowel, and uterus—and when they’re not doing their job, we might experience leaking, prolapse symptoms, or pain. - Sitting and Inactivity Tighten the Hips
Years of desk jobs, couch lounging, or even just everyday sitting tighten up our hip flexors, throwing off pelvic alignment and posture. That tightness can create strain on the lower back and even contribute to knee pain. - Our Core Isn’t Just Abs
A strong core is way more than six-pack abs. It includes your pelvic floor, glutes, back muscles, deep core stabilizers, and even your hamstrings and inner thighs. When these muscles aren’t working well together, our balance, posture, and strength can all suffer.
Signs Your Core Might Be “Off”
- You feel unstable or wobbly when walking or climbing stairs
- You’ve started leaking when you sneeze, laugh, or exercise
- Your lower back or hips ache after standing or sitting too long
- You can’t get up from a chair or the floor without “helping” yourself
- Your posture feels slouched, and standing tall takes effort
If any of this sounds like you… please know this is common—but fixable
3 Things You Can Start Doing Right Now
Let’s ditch the shame and confusion and focus on simple actions that help you feel like you again.
✅ 1. Reconnect With Your Core (The Real One!)
Start with gentle movements that wake up your deep core and pelvic floor.
I love things like pelvic tilts, bird dog, and breath-based Kegels.
🎁 Need guidance? My free guide Stronger Core, Stronger You – A Guide For Women Over 50 walks you through each of these with photos, routines, and helpful modifications.
✅ 2. Stretch Your Hips—Gently!
Tight hip flexors are often the hidden culprit behind low back pain and pelvic discomfort. Try:
👉Hip flexor stretches
👉Glute bridges
👉Seated twists (if safe for you)
You don’t need to force it—just move with care and consistency.
✅ 3. Strengthen Smart (Not Hard)
You don’t need crunches or planks to build core strength. In fact, if you’re dealing with pelvic floor issues, those can sometimes make things worse!
Instead, focus on safe, aligned, and functional strength-building exercises that support your body as it is right now.
Let’s Build Strength From the Inside Out
Pelvic health isn’t just about preventing problems—it’s about feeling confident and capable in your body, no matter your age or stage.
If you’re ready to take the first step, I’ve created a completely free resource just for you:
🎁 Download my FREE guide: Stronger Core, Stronger You A Guide For Women Over 50
Inside you’ll find:
- Clear explanations of what your core actually is
- Safe, effective exercises (with beginner-friendly photos!)
- How to build a pelvic floor-friendly routine in just 15 minutes
- My personal story of healing and rebuilding strength after breast cancer surgery
You Are Not Too Old. It’s Not Too Late.
Your body is still capable of amazing things—and your core can get stronger at any age.
So let’s move better, feel better, and live stronger… together 💪
Got questions? Leave a comment below or come join me in the Be Healthy Enough community—we’re all about feeling good without beating ourselves up.