Pregnancy is an incredible journey, but it’s also one that can bring discomfort and challenges that many don’t expect. One area that’s often overlooked, yet critical for both pregnancy and childbirth, is the pelvic floor. In a recent super chill and intimate conversation with Alyssa from Tend and Release, we explored why pelvic floor health is so important for expecting mothers and how it can impact the birthing experience and postpartum.
Understanding the Role of the Pelvic Floor
The pelvic floor consists of layers of muscles that sit between the bones of the pelvis, controlling many bodily functions such as urination, bowel movements, and support for walking, exercising, and more. These muscles work to support your body’s core and hips, helping you feel strong and stable throughout pregnancy.
During birth, whether you plan for a vaginal or cesarean delivery, your muscles play an essential role. For a cesarean, the abdominal wall is cut, and for vaginal birth, you must use your muscles to push the baby out. A mobile, strong pelvic floor can not only help with delivery but also reduce pain and discomfort during pregnancy. It’s all connected, from your hips to your lower back, making pelvic floor health a key factor in a smoother pregnancy and birth.
Why Pelvic Floor Health is Often Overlooked
Many women, including myself, don’t realize how crucial pelvic floor health is. I used to think that getting into the right positions for birth and staying comfortable was all that mattered. Little did I know that posture, movement, and working on your pelvic floor could make such a difference in labor.
Alyssa explained that during pregnancy, many people don’t even know what their pelvic floor is or how it functions. The muscles of the pelvic floor attach to the bones, including the sit bones and the front of the pelvis. These muscles help you control your bladder, bowel movements, and even provide support for daily activities like walking and exercising. They also play a significant role during labor by helping to create the pressure needed to push your baby out.
How Your Entire Body is Involved in Birth
It’s not just the pelvic floor that’s at work during labor. Your hips, lower back, and core all play a role in preparing your body for birth. For example, the psoas muscle, a hip flexor that connects your spine to your legs, has a direct impact on your pelvic floor. Tightness in this muscle can affect your lower back, hips, and even your breathing. This interconnectedness means that issues with any of these muscles can complicate labor or increase discomfort during pregnancy.
Preparing Your Body for Birth
Preparing for birth involves more than just learning breathing techniques or packing your hospital bag. Strengthening and mobilizing your pelvic floor is crucial. Alyssa emphasized that if you’re dealing with any hip pain, lower back pain, or even bladder issues before getting pregnant, it’s wise to address them early on. Once you’re pregnant, your body is already focused on growing a baby, and learning how to control your pelvic floor muscles can be more challenging.
By the second trimester, it’s recommended to start working with a pelvic physical therapist (PT) or a knowledgeable PT who can guide you through exercises to contract and relax your pelvic floor muscles. Activities like yoga and Pilates can also be beneficial, as they teach you how to strengthen and relax your muscles effectively. In the third trimester, specific stretches and exercises can help you stay mobile and prepare for labor.
Active Participation in Birth
One thing that often surprises people is that birth is not a passive event. Your pelvis and hips shift to allow the baby to move through the birthing canal, and this requires both contraction and relaxation of your muscles. Alyssa pointed out that it’s not just about stretching everything out to make the process easier; your body needs to know when to contract and relax to help the baby move through the pelvis.
If your hips are tight or your pelvic muscles aren’t strong enough, it can limit your ability to give birth naturally. Hip mobility is key, as it helps the lower part of the pelvis open up, making it easier for the baby to descend. Also, creating the right amount of intra-abdominal pressure during the pushing phase is essential for effective labor. If your body doesn’t know how to contract and relax these muscles, you may feel like the baby is stuck or not moving effectively during labor.
Motion is Lotion
As you approach the final weeks of pregnancy, it can be tempting to spend most of your time resting on the couch or in bed, especially as moving becomes more uncomfortable. But Alyssa reminds us that “motion is lotion” — the best thing you can do for yourself and your baby is to keep moving. You don’t need to do anything intense, but simple daily movements like walking, stretching, or sitting on a birth ball can help keep your body active and prepared for labor.
Sitting on a birth ball and doing wide circles is a great way to engage your hips and pelvis. It can also improve your proprioception, or your body’s awareness of where it is in space. This is important for labor, as it helps your brain and body stay connected and ensures your pelvis moves appropriately during birth.
Postpartum Recovery
Taking care of your pelvic floor during pregnancy can also make a significant difference in your postpartum recovery. The stronger and more mobile your muscles are before and during birth, the easier it will be for your body to heal afterward. Unfortunately, postpartum care is often overlooked in our society, but it’s essential to focus on recovery as much as you do on preparing for birth.
Why Pelvic Floor Health Matters – Especially Postpartum
Pregnancy and childbirth are monumental experiences, both physically and emotionally. It’s common for women to get caught up in the excitement of welcoming a new baby while underestimating just how much their bodies have been through. Just like a marathon, your body trains for nine months for the big event of labor and delivery, and recovery afterward is essential. Yet, postpartum recovery often doesn’t get the attention it deserves. In particular, the pelvic floor – a key muscle group that supports so much of our body’s function – requires care and strengthening during and after pregnancy.
Think of childbirth as a marathon. After nine months of carrying a growing baby, your body needs time to heal, just like how a marathon runner needs time to recover after a long race. Often, the labor process is not quick; it can last for hours, sometimes days. Your body works hard, and some postpartum symptoms, like leaking when exerting yourself or pelvic discomfort, may persist beyond the first few weeks. It’s critical to remind yourself: you did something big, and your body needs a little TLC to fully recover.
The Pelvic Floor: The Unsung Hero of Your Core
Your pelvic floor is a key muscle group that stabilizes your body. From supporting your organs to assisting with bladder control, it plays a huge role in your overall strength and stability. Ignoring its health, especially postpartum, can lead to several complications. Some women might experience bladder leakage, pain during sex, or even lower back pain. These are signals that your pelvic floor is weakened and needs attention. The longer you wait to address it, the worse these issues may become.
More surprising, issues in your pelvic floor can affect seemingly unrelated parts of your body like your knees, hips, or even your neck and shoulders. This happens because the pelvic floor and core are your body’s true base of stability. When these muscles are weak, other areas are forced to overcompensate, leading to pain or injury.
Real Symptoms, Real Solutions
Two of the most common pelvic floor issues women face postpartum are bladder leakage and discomfort during sex. Unfortunately, many women let these issues escalate before seeking help. But addressing your pelvic health early can prevent more serious symptoms. Problems with the pelvic floor can lead to broader issues, such as:
- Breathing issues
- Low back pain
- Neck and shoulder discomfort
- Hip, knee, or ankle pain
This is because your core and pelvic floor are the base from which everything else in your body moves. Without a strong base, the rest of your body struggles to stay stable and aligned.
Strengthening Your Pelvic Floor During and After Pregnancy
The good news is that strengthening your pelvic floor during pregnancy can help ease recovery and prevent these issues. Even if you’re already postpartum, it’s never too late to start. Strength training is key, but it’s important to know that it doesn’t mean lifting heavy weights at the gym. It’s about being intentional with how you use your core and pelvic muscles.
Start with exercises like bridges (laying on your back, lifting your hips) or bird dogs (on all fours, lifting one arm and the opposite leg). These exercises help engage and strengthen your core while also giving you a workout that can adapt to each stage of pregnancy.
Take Time for Yourself – It’s Essential!
As moms, we tend to put ourselves last. The needs of the baby, other children, the household, and possibly work all seem to take priority. But here’s the reality: if you only have 5% of yourself to give, what are you really giving to your family? By taking care of your health, even if it’s just finding a couple of hours a month for self-care, you will not only feel better physically but also be able to give more emotionally.
Caring for your pelvic floor is a major part of this self-care. Neglecting it can lead to issues down the road that impact your ability to care for your family – imagine not being able to comfortably pick up your child or struggling with chronic pain.
Beyond Kegels: Real Pelvic Floor Strength
While many people immediately think of Kegels when they hear about pelvic floor exercises, they’re not the whole solution. In fact, doing Kegels incorrectly can do more harm than good. Instead of thinking about squeezing, it’s more effective to focus on lifting the pelvic floor – like gently pulling the muscles upward. Adding tools like a towel under you while sitting can help you feel the movement and ensure you’re engaging the right muscles.
Exercises that focus on mobility, like hip rotations or child’s pose, are also great ways to keep your pelvic muscles flexible and strong. Even activities that engage your core while reminding your body how to use the pelvic muscles properly can make a huge difference.
Your body has done something incredible. It’s important to acknowledge that and give yourself the time and care you need to heal. Pelvic floor health is essential for your overall well-being, both in the short term and long term. By dedicating time to strengthening and caring for your pelvic floor during and after pregnancy, you are investing in your health and your ability to give your best to your family.
If you’re struggling with pelvic floor issues or unsure where to start, remember that help is available. Seeking professional advice from a pelvic floor therapist can make a world of difference.
Where to Find More Support If you’re ready to learn more about pelvic floor care or need guidance on postpartum recovery, connect with experts like Tend and Release PT and Wellness which is located in Acworth, Georgia. Their services are mobile, making it easier for busy moms to get the care they need without the hassle of finding childcare. Stay tuned for more content and support for your postpartum journey!
To learn more about Alyssa, visit her website at www.tendandrelease.com. You can also follow her on Instagram and Facebook. Alyssa is located in Acworth, GA and has a 30 mile radius which she travels to support you in the comfort of your own home.
Did you know Alyssa is also in our birth course as an expert guest?
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