On the Blog: How to Prevent Pelvic Floor Dysfunction During Pregnancy

Pregnancy can be a beautiful, transformative experience. It can also be incredibly hard for some women. Regardless— there’s a lot happening in your body. And as your belly grows, your pelvic floor muscles are working overtime to support your organs, especially your growing baby. While it's natural to experience some changes in your body, pelvic floor dysfunction doesn’t have to be one of them. With the right approach, you can keep your pelvic floor strong and healthy during pregnancy, and avoid the discomforts like incontinence, prolapse, and pelvic pain.

Let’s talk about the simple, but incredibly effective ways you can prevent pelvic floor dysfunction during pregnancy and keep your pelvic health in check.

1. Start Strengthening Your Pelvic Floor Early

It’s never too soon to begin focusing on your pelvic floor. In fact, the earlier you start, the better. Think of pelvic floor exercises (like Kegels) as your foundation. They’re like the daily vitamins your muscles need to stay strong and resilient. By strengthening your pelvic floor muscles before and during pregnancy, you’re setting yourself up for success later on—whether that's avoiding urinary incontinence, reducing tears, or speeding up recovery after birth.

The best part? These exercises are discreet, and you can do them anytime, anywhere. Whether you're sitting at your desk or watching your favourite TV show, you can sneak them in without anyone noticing. If you're unsure about your technique, a pelvic floor physiotherapist can help guide you in the right direction.

Perineal massage is also a really key technique later in pregnancy, check out my socials for more info on this!

2. Prioritise Posture for Pelvic Health

Let’s face it - pregnancy can leave you feeling like you’re carrying a bowling ball in your belly. And with that added weight, your posture may shift without you even realising it. Poor posture, especially as you move through your pregnancy, can actually put more pressure on your pelvic floor, leading to muscle strain and discomfort. But the good news is, improving your posture is an easy fix that can make a huge difference.

Try to keep your pelvis in a neutral position when sitting or standing. The key is get your weight back through your heels, rather than forward onto your toes, and think of standing tall, like you’re gently lifting through the crown of your head. When you’re sitting reduce slumping, and change positions often, a fit ball is really helpful here. It doesn’t take much effort to correct your posture, but it can help with pain. Less pressure on your back means you may prevent back pain developing or pelvic floor issues.

3. Stay Active

When it comes to pregnancy, movement is medicine. Pregnancy can leave you feeling fatigued at times, but staying active is one of the best ways to support your pelvic health. Walking, swimming, and prenatal yoga & pilates are all gentle on your body while still giving you the benefits of movement. Heavy lifting, jumping, running and gym can also be safe, but consult your healthcare professional or pelvic floor physio to ensure it is.

This doesn’t just help you stay fit. It also keeps your pelvic floor muscles engaged and active, which is key for preventing dysfunction, and doing just 30min of exercise daily can reduce the length of your pushing phase of your labour by 20minutes! That is awesome as the less time spent pushing, the less pressure and swelling on your pelvic floor.

Just remember, always listen to your body. If something doesn’t feel right, don’t push through it. And before starting any new exercise routine, it’s always wise to consult with your healthcare provider.

4. Avoid Straining: Constipation Can Be a Big Culprit

Constipation is something many pregnant women face, thanks to hormonal changes and your growing uterus. But here’s the thing - straining on the toilet is not only uncomfortable; it’s also one of the quickest ways to cause pelvic floor dysfunction. When you push too hard, you’re increasing pressure on the pelvic floor muscles, and that can lead to long-term issues like prolapse or incontinence. You can even get a prolapse from constipation and straining without even having any pregnancy or pelvic floor issues!

To prevent this, focus on a high-fibre diet, drink plenty of water, and consider adding pelvic floor-friendly exercises to your routine. Your pelvic floor physiotherapist can also guide you on how to properly relax and engage your muscles during bowel movements. Remember, taking small steps every day can help prevent big problems later on.

5. Rest When You Need It

Pregnancy is like running a marathon, your body is working hard to grow a human. So, don’t underestimate the power of rest. Overdoing it physically can lead to burnout and unnecessary strain on your pelvic floor. Make sure you take breaks, especially if you’re standing for long periods of time. This gives your pelvic floor muscles a chance to relax and recover. And if you’re lifting anything heavy, be mindful of how you do it - always bend at the knees and engage your core and pelvic floor.

Remember, when you’re well-rested, your body functions better. The same goes for your pelvic floor: proper rest ensures that your muscles are recovering and prepared for what comes next.

Why Your Pelvic Floor Deserves Attention

Pregnancy can be so challenging, but that doesn’t mean you have to suffer through pelvic floor dysfunction. By incorporating pelvic floor exercises, staying active, eating right, and listening to your body, you can prevent many of the discomforts that come with pregnancy. We can also have to prevent issues after birth and improve and speed up recovery. These small, intentional changes can make a world of difference for your pelvic health and overall wellbeing.

If you’re feeling unsure about where to start, or if you need personalised guidance, get started in my Pelvic Floor Prep For Birth Course. You’re not alone on this journey, and with the right support, you can enjoy a smoother pregnancy and recovery.