Pelvic Floor Health During Pregnancy: Finding Balance for a Smoother Journey

Pregnancy is a beautiful and transformative experience, but it also brings about significant changes in a woman's body. One area often overlooked, yet crucial for a comfortable pregnancy, labor, and postpartum recovery, is the pelvic floor. This group of muscles, ligaments, and connective tissues forms a sling at the base of the pelvis supporting the bladder, bowel, and uterus. During pregnancy, the pelvic floor faces unique challenges, and understanding how to care for it is essential.

As your body prepares to welcome a new life, it undergoes a cascade of adaptations. These changes, while necessary, can put extra strain on the pelvic floor. As Cookeville local pelvic floor specialist Sarah Apple, owner of “Happy Pelvic” explains, "During pregnancy, the body undergoes significant anatomical and mechanical changes that place extra demand on the pelvic floor. As the uterus expands, the growing baby increases pressure on the pelvic organs, and postural adjustments—such as an anterior pelvic tilt and rib cage shifts—can lead to increased pelvic floor tension. Many expectant moms unknowingly hold tension in these muscles, which can contribute to discomfort, urinary leakage, or difficulty with labor and delivery. Over-tightening the pelvic floor can be just as problematic as weakness - balance is key!"

This quote highlights a common misconception: that pelvic floor health during pregnancy is all about strengthening. While strength is important, the ability to relax and lengthen the pelvic floor is equally important, if not more, crucial. Think of it like any other muscle group – constant tension can lead to pain, dysfunction, and reduced effectiveness.

So, what can you do to support your pelvic floor during pregnancy? Pelvic health specialist, Sarah Apple, offers some valuable advice: "Rather than focusing solely on strengthening, the main goal during pregnancy should be learning to relax and lengthen the pelvic floor in preparation for childbirth. Practices such as diaphragmatic breathing, pelvic mobility exercises, and guided relaxation techniques can help reduce tension and improve the pelvic floor’s ability to yield during labor. Working with a pelvic floor specialist can ensure moms-to-be are engaging in the right exercises for their body’s needs, leading to a smoother pregnancy, delivery, and postpartum recovery."

Here are some practical tips to incorporate into your routine:

• Diaphragmatic Breathing (360 breathing): This type of breathing helps to engage and relax the pelvic floor. Direct your breath into the rib cage to help distribute intra-abdominal pressure more evenly, promote rib mobility (which is often restricted during pregnancy), and activate the parasympathetic nervous system for relaxation. Lie on your back with your knees bent and both hands on your rib cage to feel it expand as you inhale. The goal is to create equal expansion between the belly, chest, ribs, and back. Then naturally exhale.   

• Pelvic Tilts: These gentle movements can improve pelvic mobility and help release tension. Lie on your back with your knees bent. Gently tilt your pelvis forward, creating an arch in your lower back, and then tilt it backward, flattening your back against the floor.

• Kegels (Done Correctly!): While relaxation is key, Kegels still play a role. However, it's crucial to perform them correctly. Focus on contracting and then fully releasing the pelvic floor muscles. Imagine you're trying to stop the flow of urine mid-stream (though don't actually do this regularly as it can disrupt bladder function). Consult with a pelvic floor specialist to ensure you're doing them correctly.

• Posture Awareness: Be mindful of your posture. Try to avoid excessive anterior pelvic tilt (arching your back) and ensure your rib cage is stacked over your pelvis.

• Listen to Your Body: Pay attention to any discomfort or tension in your pelvic floor. If you experience pain, leaking, or other issues, don't hesitate to seek professional help.

  
  

Working with a qualified pelvic floor specialist is highly recommended. They can assess your individual needs and create a personalized plan to help you optimize your pelvic floor health throughout your pregnancy and beyond. Investing in your pelvic floor health is an investment in your overall well-being and can contribute to a more comfortable and empowering birth experience.

Learn more about Sarah Apple at About | Happy Pelvis Pelvic.