Pelvic Floor and Pregnancy: Why it Matters
The pelvic floor is one of the most important yet often overlooked muscle groups in the body, especially during pregnancy and postpartum recovery. Studies say that up to 25% of adults have urinary incontinence, pelvic pain, pelvic pressure, sexual problems or pelvic organ prolapse. These muscles located at the base of the pelvis support vital organs, aid in bladder and bowel control, and play a crucial role in childbirth. Understanding the pelvic floor’s function, how pregnancy affects it, and how to support its recovery postpartum can make a huge difference in your overall health and wellbeing.
Key Takeaways
Pregnancy puts increased pressure on the pelvic floor, potentially leading to loss of bladder control, pain, and weakened muscle support.
Strengthening and caring for the pelvic floor during pregnancy and postpartum can improve recovery, reduce complications, and enhance overall wellbeing.
Seeking professional support, practicing pelvic floor exercises, and maintaining proper posture can all contribute to better pelvic health.
Understanding the Pelvic Floor
The pelvic floor is a network of muscles, ligaments, and connective tissues that stretch like a hammock from the pubic bone to the tailbone. These muscles support the bladder, uterus, and rectum, ensuring they function properly while also playing a key role in sexual function and core stability.
When functioning as they should, pelvic floor muscles contract and relax to maintain control over urination and bowel movements, provide stability to the spine and pelvis, and facilitate vaginal delivery. However, these muscles can weaken or become overly tight for several different reasons, particularly during pregnancy and childbirth.
How Pregnancy Affects the Pelvic Floor
During pregnancy, the pelvic floor undergoes significant strain. From hormonal changes and increased weight to the added pressure of a growing baby, these muscles are constantly put to work. Here are some of the key ways pregnancy impacts these muscles:
1. Increased Pressure and Weight
As the baby grows, the added weight places extra pressure on the pelvic floor, stretching and potentially weakening the muscles. This increased load can lead to issues such as stress urinary incontinence (leakage when sneezing, laughing, or exercising).
2. Hormonal Changes
Hormones like relaxin and progesterone increase during pregnancy to allow ligaments and muscles to stretch in preparation for childbirth. While this is beneficial for delivery, it can also contribute to pelvic floor instability and dysfunction.
3. Changes in Posture and Core Stability
Pregnancy shifts the body’s center of gravity, altering your posture and placing additional strain on the pelvic floor and lower back. This imbalance can weaken core muscles and contribute to discomfort or pain.
4. Vaginal Birth Trauma
A vaginal delivery can lead to pelvic floor muscle stretching or tearing. In some cases, women may experience prolapse, where pelvic organs descend due to a weakened pelvic floor. Perineal tearing and the use of instruments like forceps can further impact muscle integrity.
How to Strengthen the Pelvic Floor During Pregnancy
Taking proactive steps to strengthen and care for the pelvic floor can lead to a smoother pregnancy and postpartum recovery. Addressing pelvic floor health early can help prevent discomfort, improve core strength, and reduce the risk of complications like incontinence or prolapse. Whether preparing for childbirth or navigating postpartum recovery, understanding how to properly engage and support these muscles is crucial. Here are some effective strategies to try out:
1. Pelvic Floor Exercises (Kegels)
Kegels involve contracting and relaxing the pelvic floor muscles to improve strength and endurance. To perform a Kegel:
Squeeze the muscles used to stop the flow of urine.
Hold for a few seconds, then release.
Repeat several times a day.
However, not everyone benefits from Kegels alone. Some individuals may have overly tight pelvic floor muscles and require relaxation techniques instead.
2. Breathing and Core Engagement
Diaphragmatic breathing (deep belly breathing) and gentle core engagement help restore coordination between the diaphragm and pelvic floor. Controlled breathing during exercises can reduce pressure and improve function.
3. Physical Therapy
A pelvic floor physical therapist can assess muscle strength and coordination, providing tailored exercises to improve function and address any issues like pain or incontinence.
4. Postural Awareness
Maintaining good posture throughout pregnancy and postpartum goes a long way in supporting the pelvic floor. Avoid excessive slouching, engage core muscles gently, and distribute weight evenly when standing or sitting.
5. Gradual Return to Exercise
Jumping back into high-impact exercise too soon can worsen pelvic floor issues. Low-impact activities like walking, swimming, and postpartum-specific workouts can aid in recovery without straining the muscles.
The Importance of Pelvic Floor Health Postpartum
After childbirth, the pelvic floor does not automatically return to its pre-pregnancy state. Recovery varies for each individual, but prioritizing pelvic floor health can aid in healing and prevent long-term complications. Here are some common postpartum concerns related to the pelvic floor:
1. Urinary Incontinence
Postpartum incontinence is common, especially among those who had a vaginal birth. Strengthening the pelvic floor can help regain bladder control and reduce leakage incidents.
2. Pelvic Organ Prolapse
Pelvic organ prolapse occurs when weakened pelvic floor muscles fail to support the bladder, uterus, or rectum, causing them to shift downward. Symptoms include pressure, discomfort, and a feeling of heaviness in the pelvic area.
3. Pain and Discomfort
Pelvic floor dysfunction can contribute to pain during intercourse, chronic pelvic pain, or lower back pain. Addressing these issues early can improve overall comfort and quality of life.
4. Diastasis Recti Connection
The pelvic floor works closely with the abdominal muscles. Many postpartum individuals experience diastasis recti, a separation of the abdominal muscles, which can further weaken the core and pelvic floor. Strengthening both areas together is essential for full recovery.
Seeking Professional Support
If experiencing persistent symptoms such as severe incontinence, pelvic pain, or a feeling of heaviness, consulting a healthcare provider or pelvic floor therapist is essential. Early intervention can prevent long-term complications and improve overall quality of life.
Conclusion
The pelvic floor plays a fundamental role during pregnancy and postpartum recovery. Understanding how pregnancy affects these muscles and taking proactive steps to strengthen and support them can lead to a smoother transition into parenthood. Whether through targeted exercises, physical therapy, or mindful movement, prioritizing pelvic floor health is an investment in long-term well-being. If you’re pregnant or postpartum, consider incorporating pelvic floor exercises into your routine and seeking professional guidance when needed. Your body will thank you for it!
Pelvic Floor and Pregnancy FAQs
What are the symptoms of a weak pelvic floor?
Common symptoms of a weak pelvic floor include urinary incontinence, a feeling of heaviness in the pelvic area, pain during intercourse, and difficulty controlling bowel movements. Some individuals may also experience lower back pain or a bulging sensation in the vagina, often compared to the feeling of a tampon that hasn’t been inserted fully.
What happens if you get pregnant with a weak pelvic floor?
A weak pelvic floor during pregnancy can lead to increased discomfort, a higher risk of incontinence, and potential complications during delivery. Strengthening these muscles early on can help support the growing baby and improve postpartum recovery.
When should you start doing pelvic floor exercises when pregnant?
It’s best to start pelvic floor exercises as early as possible in pregnancy. Strengthening these muscles before delivery can help with labor, reduce the risk of incontinence, and support postpartum recovery. However, always consult a healthcare provider for personalized guidance.
Sources
https://mcpress.mayoclinic.org/pregnancy/the-pelvic-floor-essential-things-to-know-in-pregnancy/
https://www.nhs.uk/conditions/baby/support-and-services/your-post-pregnancy-body/