Pregnancy brings a range of changes to a woman’s body, and one of the most important areas to monitor is pelvic floor health. The pelvic floor, a group of muscles supporting the bladder, uterus, and rectum, can undergo significant strain during pregnancy. Keeping these muscles strong and functional is essential for a smoother pregnancy and recovery after childbirth. Here are some strategies from H&D Physical Therapy to help manage pelvic floor health during pregnancy:

1. Practice Kegel Exercises

Kegel exercises are the foundation of pelvic floor health. These exercises involve contracting and relaxing the pelvic floor muscles, which can improve muscle tone, increase blood circulation, and reduce the risk of incontinence. To perform Kegels, imagine stopping the flow of urine midstream. Tighten the muscles as if you’re trying to hold that urine in, hold for a few seconds, and then relax. Aim for three sets of 10 repetitions per day, gradually increasing the duration and intensity as your pregnancy progresses.

2. Avoid Straining During Bowel Movements


Pregnancy can lead to constipation, which can place extra pressure on your pelvic floor muscles. Straining during bowel movements can weaken the pelvic floor and increase the risk of pelvic organ prolapse later in life. To reduce the risk of constipation, drink plenty of water, eat a fiber-rich diet, and stay active. Using a Squatty Potty or a low stool can also help relax the pelvic floor muscles and prevent straining as well. If constipation persists, consult with a healthcare provider for safe remedies.

3. Maintain Good Posture

Good posture plays a vital role in supporting your pelvic floor. As your pregnancy progresses, the added weight of your growing baby can alter your posture and strain the pelvic region. Stand tall with your shoulders back, engage your core, and avoid slouching. This will help distribute the weight evenly and reduce pressure on the pelvic floor.

4. Strengthen Your Core

A strong core supports the pelvic floor and helps maintain balance as your body changes. Incorporate safe core-strengthening exercises, like modified planks and pelvic tilts, into your routine. Be mindful to engage your pelvic floor muscles as you work on your core to improve both stability and strength.

If you experience pelvic pain, urinary incontinence, or other pelvic floor-related issues during pregnancy, it’s important to consult a physical therapist specializing in pelvic health. H&D Physical Therapy offers personalized treatment plans to help you manage and strengthen your pelvic floor, improving both comfort and recovery post-delivery.

Managing pelvic floor health during pregnancy is key to feeling your best. By incorporating these strategies and seeking professional guidance, you’ll help ensure a smoother pregnancy journey and quicker postpartum recovery.