Prenatal Pelvic Floor Care: What Every Expecting Mother Needs to Know
- AqilFitness
- Jun 30
- 3 min read
Why Pelvic Floor Health Matters During Pregnancy
Pregnancy brings incredible changes to the body - hormonally, structurally, and emotionally. One often overlooked but critical component of a healthy pregnancy is pelvic floor care.
The pelvic floor muscles support the uterus, bladder, and bowels, and they undergo significant stress as your baby grows. A strong, responsive pelvic floor not only aids in smoother labor and delivery but can also help prevent common pregnancy issues like urinary incontinence, pelvic pain, and even prolapse.
This guide provides in-depth information on why prenatal pelvic floor care is important, how to strengthen these muscles safely, and evidence-based advice from medical and fitness professionals.
What is the Pelvic Floor?
The pelvic floor is a group of muscles and ligaments that span the bottom of the pelvis like a hammock. These muscles support your bladder, rectum, uterus, and vagina. During pregnancy, the added weight of the uterus and the hormonal changes (especially the increase in relaxin) place extra strain on the pelvic floor.
Common Pelvic Floor Challenges During Pregnancy
Urinary Incontinence
One of the earliest signs of pelvic floor weakness.
Caused by increased pressure from the uterus on the bladder and hormonal changes that relax the pelvic muscles.
Pelvic Organ Prolapse
Occurs when pelvic organs shift from their normal position due to muscle weakening.
Symptoms include pressure in the vaginal area, discomfort, or a feeling of “heaviness.”
Pelvic Girdle Pain (PGP)
Affects 1 in 5 pregnant women according to the Royal College of Obstetricians and Gynaecologists (RCOG).
Linked to instability in the sacroiliac joints due to hormonal laxity and muscle imbalance.
Painful Intercourse or Vaginal Discomfort
Due to changes in muscle tone and hormonal sensitivity.
The Benefits of Prenatal Pelvic Floor Training
According to a 2017 Cochrane review of randomized controlled trials:
Women who performed pelvic floor muscle training during pregnancy were significantly less likely to experience urinary incontinence both during pregnancy and after birth.
Additional Benefits:
Reduced chance of tearing during childbirth
Improved recovery postpartum
Enhanced sexual function
Lower risk of pelvic floor trauma
How to Safely Train Your Pelvic Floor During Pregnancy
1. Start with a Pelvic Floor Assessment
Before beginning any exercise program, consult with a pelvic floor physical therapist (PFPT). They can assess your baseline strength, identify dysfunction, and guide you with tailored exercises.
2. Master the Kegel Exercise
Kegels are the foundation of pelvic floor care, but research shows that 30–50% of women perform them incorrectly without guidance.
How to do them properly:
Imagine stopping the flow of urine (but don’t practice during urination regularly).
Contract and lift the muscles inward and upward.
Hold for 3-5 seconds, then relax fully for equal time.
Repeat 10-15 times, 2-3 sets per day.
📌 Pro Tip: Exhale during the contraction to prevent unnecessary abdominal pressure.
3. Incorporate Diaphragmatic Breathing
Breathing deeply into your belly helps coordinate your core and pelvic floor. When you inhale, your pelvic floor relaxes; when you exhale, it gently lifts.
A study in the Journal of Women's Health Physical Therapy (2020) emphasized breathwork as a crucial component in managing intra-abdominal pressure and reducing strain on the pelvic floor.
4. Modify Core and Strength Workouts
Avoid traditional crunches, planks, and any exercises that increase intra-abdominal pressure during late pregnancy. Instead, use:
Side planks
Bird dogs
Glute bridges with pelvic floor engagement
These promote pelvic stability and encourage proper muscle activation.
5. Practice Functional Integration
Engage your pelvic floor during daily activities like:
Lifting groceries or toddlers
Standing up from a seated position
Coughing or sneezing
When to Seek Help from a Professional
If you experience any of the following, consult a PFPT or OB-GYN:
Ongoing urinary or fecal leakage
Pelvic or lower back pain
A visible bulge in the vaginal area
Difficulty with bowel movements
Postpartum Recovery: Why Pelvic Floor Work Doesn't End at Birth
The postpartum period, especially the first 6-12 weeks, is critical for pelvic floor rehabilitation. Your body needs time and the right guidance to heal. Resuming pelvic floor work with a specialist can prevent long-term dysfunction and support your return to fitness or daily activities.
Final Tips for a Healthy Pelvic Floor During Pregnancy
✅ Stay hydrated and avoid constipation
✅ Avoid excessive weight gain
✅ Sleep on your side (preferably left)
✅ Don’t push during bowel movements
✅ Wear supportive shoes and posture aids if needed
✅ Invest in a birth prep class that includes pelvic floor education
Resources:
Journal of Women's Health Physical Therapy
American College of Obstetricians and Gynecologists (ACOG) – Exercise During Pregnancy
Pelvic Health & Rehabilitation Center – www.pelvicpainrehab.com
Are you pregnant and unsure how to safely care for your pelvic floor? Book a consultation with AqilFitness today. Whether you're preparing for childbirth or simply want to feel strong and supported throughout pregnancy, we’ll guide you every step of the way.
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