How to Start Exercising Again Without Making Pain or Leaking Worse
Starting again can feel scary.
Especially if the last time you tried, your body pushed back.
Maybe exercise led to more pain.
Maybe leaking showed up when you thought it was “fixed.”
Maybe you followed a program that promised results and left you feeling worse instead of stronger.
If that’s you, I want you to hear this first: your hesitation makes sense.
The goal isn’t to push through discomfort or override your body’s signals. That approach is exactly what causes so many women to end up stuck in cycles of pain, frustration, and starting over.
The real key to starting again isn’t grit.
It’s rebuilding trust with your body.
When pain or leaking has been part of your story, your nervous system is often on high alert. It doesn’t feel safe yet. And when the body doesn’t feel safe, it compensates. That’s when symptoms show up.
So instead of asking your body to perform, we start by teaching it how to feel supported.
That foundation looks like this:
Breath Work
Your breath sets the tone for everything. Proper breathing helps regulate pressure, calm the nervous system, and create the internal support your core and pelvic floor need before movement even begins.
Gentle Core Connection
This isn’t about crunches or bracing harder. It’s about learning how to access your deep core muscles so they can actually do their job of supporting you.
Mobility and Alignment
Stiff joints, poor posture, and compensations force your body to work harder than it needs to. Restoring mobility and alignment allows movement to feel smoother and safer.
Gradual Strength Progression
Strength should be layered intentionally. When the foundation is in place, your body can handle load without flaring symptoms. Progress becomes sustainable instead of stressful.
This approach isn’t flashy. But it works.
And more importantly, it helps you feel confident again.
Confident that movement won’t make things worse.
Confident that your body is capable.
Confident that you don’t have to start over every few months.
Your body doesn’t need punishment.
It needs patience, consistency, and the right support.
Ready for Support That Meets You Where You Are?
My coaching programs are designed specifically for women who want to feel strong again without fear of pain, leaking, or setbacks.
Everything is built to adapt to your body, your history, and your current season of life.
If you’re ready for guidance that feels safe, supportive, and realistic, I’d love to help.
