On the Blog: How Posture Affects Your Pelvic Floor and What You Can Do About It

Most people don’t realise that posture plays a major role in pelvic floor health—especially during pregnancy. But when you think about it, it makes perfect sense.

Your pelvic floor is under more demand than ever, supporting your growing baby, your bladder, uterus, and bowel. When your posture isn’t doing you favours, you create extra pressure that can lead to pelvic floor dysfunction, pain, or problems during birth and recovery.

The good news? With a few small shifts, you can significantly reduce this risk.

Why Posture Matters in Pregnancy

Your pelvic floor works like a sling, supporting your internal organs and helping with bladder and bowel control. Poor posture—slouching, collapsing into one hip, or standing with your pelvis tipped forward—adds stress to this system.

That extra load over time can cause:

• Leaking when you laugh or sneeze

• Ongoing pelvic or back pain

• Prolapse

• Slower recovery post-birth

These aren’t things you need to just “put up with.” You can prevent them—and posture is a powerful starting point.

Common Postural Mistakes (and How to Fix Them)

1. Slouching When Sitting
Sitting in a flexed or “C-curve” position puts downward pressure on your pelvic organs.
What to do: Sit with a neutral pelvis—gentle curve in your lower back, feet flat, shoulders relaxed. Support your spine with a small rolled towel if needed. Sit on a fit ball for a change in posture and strengthening the stabilising muscles.

2. Overarching the Back When Standing
As your bump grows, your centre of gravity shifts. Many women unconsciously lean back and arch through their lower spine.
What to do: Think of stacking your ribs over your hips. Engage your core and gently tuck your bottom in, and put weight back on heels (rather than toes).

3. Lifting Without Support
Lifting laundry, toddlers, or weights without proper support strains your pelvic floor.
What to do: Bend your knees, keep your spine long, and exhale as you lift. Engage your pelvic floor before and during the lift—this acts as a brace for your system.

Strengthen the System, Not Just the Surface

Good posture isn’t about “standing up straight.” It’s about connection—between breath, core, and pelvic floor. That’s why strengthening these areas together is essential.

In my online course, Pelvic Floor Prep for Birth, I guide you through:

• How to connect breath with pelvic floor activation

• Functional strength exercises tailored for pregnancy

• Preparing your body and pelvic floor for labour and pushing

• Daily movement and posture strategies that support—not strain—your system

The Bottom Line

Good posture is one of the simplest, most effective ways to protect your pelvic floor. It’s not about perfection—it’s about awareness, consistency, and making small changes that add up.

And if you're ready to move beyond the basics, Pelvic Floor Prep for Birth gives you everything you need to train smarter, prepare confidently, and protect your body—not just for birth, but for life after.

Ready to move through pregnancy with power and purpose?

Join Pelvic Floor Prep for Birth today and learn how to support your body with evidence-based, physio-led education. You’ll walk into birth prepared—not just hopeful.

Want 1:1 support? Book a session face-face or via Telehealth and let’s assess your posture, pelvic floor, and core strength so you can move with confidence.

Reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC4868213/