Introduction
Pregnancy is an exciting, life-changing journey, but it’s no secret that it brings a whirlwind of physical and emotional changes. As your body adapts to make room for your growing baby, you might experience some less-than-glamorous side effects—aches, pains, and let’s not forget about the pelvic floor! If you’ve heard about pelvic floor therapy but aren’t quite sure how it fits into pregnancy, you're in the right place.
Whether you’re a first-time parent or already have kids, strengthening and caring for your pelvic floor is key to a healthy, comfortable pregnancy. Pelvic floor therapy helps people navigate these changes with confidence, reduces discomfort, and ensures that both mom and baby are well-prepped for birth and beyond.
Let’s dive into what pelvic floor therapy is, why it matters during pregnancy, and how it can make a huge difference for your body—now and postpartum.
Anatomy of the Female Pelvic Floor
Let’s start with a quick anatomy lesson (promise it’s not too technical!). The pelvic floor is a group of muscles, ligaments, and tissues that act like a hammock, supporting organs like the bladder, uterus, and rectum. These muscles stretch across the bottom of your pelvis, providing the foundation for things like bladder and bowel control, sexual function, and, of course, childbirth.
Picture it like the foundation of your house—if it’s weak or unstable, you’ll notice problems in other areas. During pregnancy, this “hammock” has to carry more weight than usual, making it vulnerable to weakening or strain. That’s why it’s essential to give your pelvic floor a little extra love during these months.
What Happens to the Pelvic Floor During Pregnancy?
So, what exactly happens to your pelvic floor as your baby grows? Spoiler alert: quite a bit!
During pregnancy, hormonal changes cause your ligaments and muscles to relax to prepare for childbirth. While this is helpful for delivery, it can also weaken the pelvic floor muscles, causing urinary leaks (yes, those surprise bathroom trips are all too real) or, in some cases, pelvic organ prolapse. Additionally, the extra weight from your baby puts pressure on the pelvic floor, which can lead to discomfort, pain, or even long-term issues if left unaddressed.
This is where pelvic floor therapy comes into play—it’s all about helping you stay strong and prepared so that your pelvic floor can handle the extra load during pregnancy and bounce back after delivery.
What is Pelvic Floor Physical Therapy?
Think of pelvic floor therapy as physical therapy, but focused specifically on those all-important pelvic muscles. It’s a specialized program designed to strengthen and rehabilitate the muscles that support your pelvic organs, especially important during pregnancy and postpartum.
Your best bet is seeking a Board-Certified Pelvic Floor Specialist who is expertly trained in treating all-things pelvic floor. Your pelvic floor PT will use various techniques like guided coordination training, breathwork, exercises, manual therapy, and more to get those muscles working properly. Your therapist will tailor the exercises to your needs and pregnancy stage, ensuring your comfort and safety every step of the way.
Not only does this therapy help alleviate common pregnancy woes like back pain and bladder issues, but it also preps your body for a smoother labor and faster postpartum recovery.
Is Pelvic Floor Therapy During Pregnancy Safe and Effective?
Absolutely! Pelvic floor therapy is not only safe but highly recommended for pregnant women. Studies have shown that it’s effective in reducing pregnancy-related pelvic pain, improving bladder control, and even speeding up recovery post-birth. Of course, if you are in the midst of a high-risk pregnancy please let your therapist know. We are always eager to work together with your birth provider to ensure that you and your baby are kept safe.
A certified pelvic floor therapist will guide you through exercises designed to be gentle yet effective. No matter what stage of pregnancy you’re in, this therapy can be customized to suit your body’s unique needs, helping you feel more in control of your pregnancy experience.
Common Reasons Why Expectant Moms Need Pelvic Floor Therapy During Pregnancy
You might be thinking, “I’m pregnant, but do I really need pelvic floor therapy?” The answer: Yes, and here’s why:
Preventing urinary incontinence:
Leaking urine when you sneeze, laugh, or cough can be super frustrating during pregnancy (or, let’s be honest, ANY TIME EVER). Pelvic floor therapy strengthens the muscles that control your bladder, helping to keep these embarrassing leaks at bay.
Reducing pelvic pain:
The added weight from your growing baby can put a lot of pressure on your pelvic floor, causing pain or discomfort. Therapy can help alleviate this by stabilizing your pelvic region and reducing strain.
Prepping for labor:
Want to make labor and delivery a little easier on yourself? Learning how to properly relax and engage your pelvic floor can help make pushing more effective and reduce the risk of tearing during childbirth.
Postpartum recovery:
Pregnancy and delivery can be hard on the body, but pelvic floor therapy gives you a head start on recovery. Strengthening your pelvic muscles and those surrounding them before delivery helps them recover more fully afterward.
Enhancing Your Pelvic Floor with Physical Therapy
Pelvic floor therapy involves several targeted exercises and techniques that strengthen and stabilize your pelvic region. Let’s break it down into three key areas:
Breathing Techniques
Breathing exercises may seem simple, but they play an essential role in pelvic floor function. Learning how to coordinate your breath with your pelvic muscles helps you control pressure in your abdomen, which is critical during labor. Plus, it makes sure you’re not overloading your pelvic floor during daily activities.
Pelvic Floor Muscle Training
This is where the magic happens. Pelvic floor muscle training (think Kegels) helps you contract and relax those muscles, giving them the strength to support the extra weight of your baby. This training is especially helpful for preventing incontinence and reducing pelvic pressure as your pregnancy progresses.
Strengthening Core and Hips
It’s not just your pelvic floor that needs attention—your core and hip muscles also play a big role in supporting your body during pregnancy. Strengthening these areas reduces strain on your pelvic floor and helps maintain stability, making it easier to carry that baby bump without pain.
Benefits of Pelvic Floor Therapy During Pregnancy
Pelvic floor therapy offers a long list of benefits for moms-to-be:
Improved posture:
Strengthening your core and pelvic muscles helps you maintain good posture, reducing the risk of back pain and other pregnancy discomforts.
Less pain:
By targeting the right muscles, pelvic floor therapy alleviates common pregnancy pains, particularly in the lower back, pelvis, and hips.
Prevents incontinence:
With a stronger pelvic floor, you’re less likely to experience those annoying bladder leaks that tend to pop up in the second and third trimesters.
Smoother labor:
Relaxed and well-coordinated pelvic muscles can make pushing during labor more effective and reduce the risk of tearing.
Faster recovery:
Strengthening these muscles ahead of time means less stress on your body during delivery, leading to a quicker postpartum recovery.
What to Expect In Pelvic Floor Therapy During Pregnancy
During your sessions, your therapist will guide you through a series of exercises, stretches, and manual therapy techniques to target your pelvic floor, core, and hips. Expect to do some gentle stretching, learn how to properly engage and relax your pelvic muscles, and practice techniques to support your body through labor and postpartum recovery. You’ll also receive personalized advice on maintaining good posture and managing pressure on your pelvic floor during everyday activities.
How Bonneville Pelvic Health Can Help You During Your Pregnancy
At Bonneville Pelvic, we specialize in helping pregnant women feel stronger, more comfortable, and prepared for the journey ahead. Dr. Bailee is a dual board-certified specialist in Women’s Health and Pelvic Floor Physical Therapy with the American Physical Therapy Association (APTA) and the Herman & Wallace Pelvic Rehabilitation Institute. She can customize a pelvic floor PT plan that addresses your unique needs, helping you manage pain, improve pelvic muscle strength, and get ready for childbirth and recovery.
Our goal is to make sure you feel supported—literally and figuratively—throughout your pregnancy. We provide personalized care that gives you the tools you need to navigate this incredible (and sometimes challenging) time with confidence.
Investing in your pelvic health now not only makes pregnancy easier but also sets you up for a smoother recovery after birth. So, why wait? Start taking care of your pelvic floor and give yourself and your baby the best possible start.
Written by:
Dual Board-Certified Pelvic Floor Therapist and Owner of Bonneville Pelvic Health
As an expert in pelvic floor rehabilitation, Dr. Bailee Burningham brings extensive experience in treating complex pelvic floor disorders, including those related to pregnancy. She is dedicated to providing compassionate, patient-centered care.
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