Maintaining pelvic floor health during pregnancy plays a key role in supporting the growing baby, reducing discomfort, and preparing for childbirth. Increased pressure, hormonal changes, and postural adjustments can weaken these muscles, leading to issues like incontinence, pelvic pain, and prolapse. Pelvic floor physiotherapy in Grande Prairie offers guidance on engaging, relaxing, and protecting these muscles effectively. The following five strategies can help maintain pelvic stability and function throughout pregnancy.
1. Strengthen and Relax the Pelvic Floor Muscles
A well-balanced pelvic floor provides support during pregnancy and aids in postpartum recovery. While strengthening exercises like Kegels improve muscle control, relaxation techniques are just as crucial for labour preparation.
How to Strengthen:
- Contract the pelvic floor muscles to interrupt urine flow.
- Hold for 3-5 seconds, then release slowly.
- Perform 10-15 repetitions, 2-3 times daily, for improved endurance and coordination.
How to Promote Relaxation:
- Use diaphragmatic breathing, expanding the belly on inhalation and relaxing the pelvic floor on exhalation.
- Incorporate gentle stretches, such as the child’s pose or deep squats, to maintain flexibility.
- Be mindful of unnecessary muscle engagement throughout the day to avoid excessive tightness.
The correct technique ensures muscles remain strong and flexible, reducing complications during labour and postpartum recovery.
2. Maintain Good Posture to Reduce Pelvic Pressure
As pregnancy progresses, changes in weight distribution shift posture, increasing strain on the pelvic floor and lower back. Proper alignment helps minimize muscle fatigue and prevent discomfort.
Postural Tips for a Stronger Pelvic Floor:
- Stand with feet hip-width apart, keeping the chest lifted and shoulders relaxed.
- Maintain a neutral spine—avoid excessive arching or tilting of the pelvis.
- Engage deep core muscles gently while standing and walking.
- When sitting, keep knees level with or slightly higher than the hips to reduce pelvic strain.
- Use a firm, supportive chair instead of slouching into soft furniture.
Proper alignment prevents unnecessary pelvic pressure, reducing the likelihood of pain and bladder control issues. Physiotherapy sessions can help adjust posture for better comfort.
3. Practice Correct Breathing Techniques for Pelvic Floor Control
Breathing patterns directly influence pelvic floor function. Improper breathing, such as shallow breaths or breath-holding, increases pressure on these muscles, making it harder for them to function effectively during pregnancy and labour.
How to Improve Breathing for Pelvic Floor Health:
- Diaphragmatic Breathing: Inhale deeply, expanding the ribcage, then exhale slowly while fully relaxing the pelvic floor.
- Coordinated Breath Work: Exhale while engaging pelvic muscles, inhale while releasing tension.
- Avoid Breath-Holding: Always exhale during exertion (e.g., lifting, coughing, sneezing) to prevent excess strain.
Coordinating breath with movement improves muscle control, helping the pelvic floor function efficiently during pregnancy and childbirth.
4. Avoid Excessive Straining During Bowel Movements
Hormonal changes during pregnancy slow digestion, increasing the risk of constipation. Straining produces unnecessary pressure on the pelvic floor, which will weaken these muscles over time, leading to incontinence or prolapse.
Strategies to Prevent Straining:
- Increase fibre intake with fruits, vegetables, and whole grains to improve digestion.
- More water consumption throughout the day.
- Use a footstool (e.g., squatty potty) when sitting on the toilet—elevating the knees above the hips promotes easier bowel movements.
- Avoid forceful pushing—deep breathing and pelvic relaxation encourage natural movement.
- Engage in gentle walking or stretching to help stimulate digestion.
Maintaining good digestive health reduces strain on the pelvic floor and supports muscle function throughout pregnancy and postpartum recovery.
5. Engage in Safe, Low-Impact Exercises to Support the Pelvic Floor
Regular movement is essential for core and pelvic stability, but high-impact exercises can strain these muscles excessively, leading to weakness or dysfunction. Pelvic floor physiotherapy in Grande Prairie emphasizes safe, low-impact workouts that help maintain strength while protecting the pelvic floor.
Recommended Exercises for Pelvic Floor Support:
- Pelvic Tilts: Strengthen deep core muscles and improve posture.
- Glute Bridges: Activate the glutes, supporting lower back and pelvic alignment.
- Side-Lying Leg Lifts: Strengthen hip stabilizers, reducing pelvic tension.
Exercises to Avoid:
- Jumping, running, or heavy lifting increases pelvic pressure.
- Crunches or sit-ups as they strain the abdominal and pelvic muscles.
- Unsupported deep squats may overstretch and weaken the pelvic floor.
A balanced exercise routine strengthens key muscle groups while minimizing strain, promoting a smoother postpartum recovery. Pelvic health physiotherapy can help design a safe exercise plan tailored to individual needs.
Common Pelvic Floor Mistakes to Avoid During Pregnancy
Even with the right strategies, certain habits can weaken the pelvic floor or increase discomfort. Avoiding these mistakes helps prevent complications:
- Overdoing Kegels Without Relaxation: Excessively tightening the pelvic floor can cause muscle tension and pain, making labour more difficult.
- Holding the Breath During Strain: Breath-holding while lifting, exercising, or pushing increases intra-abdominal pressure, stressing pelvic muscles.
- Ignoring Postural Changes: Slouching or arching the back worsens pelvic discomfort and disrupts balance.
- Delaying Pelvic Floor Exercises Until Postpartum: Strengthening these muscles before birth makes postpartum recovery easier.
Pelvic Floor Physiotherapy for women guides proper exercise techniques, preventing these common mistakes and ensuring optimal muscle function during pregnancy.
Signs of Pelvic Floor Dysfunction to Watch for During Pregnancy
Despite following best practices, some may develop pelvic floor dysfunction that requires professional intervention. Recognizing early symptoms allows for timely treatment and better postpartum recovery.
Common Signs of Pelvic Floor Issues:
- Urinary leakage when sneezing, coughing, or laughing (stress incontinence).
- Pelvic heaviness or pressure (possible prolapse).
- Pain during intercourse or difficulty inserting tampons (muscle tightness).
- Chronic lower back or hip pain that does not improve with posture adjustments.
If these symptoms persist, a physiotherapist can provide targeted treatments to restore pelvic floor strength and function.
Supporting Pelvic Health for a Smoother Pregnancy
Caring for the pelvic floor throughout pregnancy improves comfort, stability, and recovery after childbirth. For those needing additional support, GP Pain Physiotherapy offers pelvic floor physiotherapy, which provides individualized care to enhance muscle coordination and prevent complications. Prioritizing pelvic health through pelvic floor physiotherapy in Grande Prairie leads to an uncomplicated pregnancy, smoother labour, and better postpartum recovery. Schedule an appointment with us for a healthier tomorrow.
