If you’ve been doing Kegels and still leaking, still in pain, or still struggling with back pain nobody can fix — this guide will change how you understand your body.
Written by Dr. Neha Dalal (MPT – Musculoskeletal Physiotherapy), this evidence-based PDF guide covers the connection most doctors and physios miss: your pelvic floor and your back pain are the same problem.
What’s inside (36 pages):
✦ Pelvic floor anatomy explained in plain language — no medical jargon
✦ Overactive vs underactive pelvic floor — why the difference matters before you do a single exercise
✦ The Kegel myth: why most women do them wrong and what to do instead
✦ The deep core unit — how your diaphragm, pelvic floor, abs and back work as one system
✦ 360° Breathing technique + the Knack method (stops leakage on cough/sneeze)
✦ 4-Level progressive core rehabilitation programme — from basic activation to impact and sport
✦ Pregnancy & postpartum return-to-exercise timeline
✦ Bladder habits do’s and don’ts table
✦ Safe lifting and posture for daily life
✦ Full checklist: when to see a Women’s Health Physiotherapist
This guide is for you if:
→ You leak a little when you cough, sneeze, jump, or laugh
→ You have low back pain that hasn’t responded to normal treatment
→ You’re postpartum and unsure when/how to return to exercise
→ You have pelvic heaviness, urgency, or pelvic pain
→ You’ve been told to “just do Kegels” with no real guidance
Instant PDF download. No subscription. No fluff.