On the Blog: Why You Need To Relax Your Pelvic Floor For Birth
One of the most critical, yet often overlooked, aspects of birth preparation is learning to relax your pelvic floor. While a strong pelvic floor is essential during pregnancy and postpartum recovery, knowing how to release and let go is just as vital for labour and delivery.
The Importance of Relaxation
During birth, your baby passes through the birth canal, which is supported by the pelvic floor muscles. If these muscles are having difficulty relaxing, it can slow labour and increase the risk of complications such as tearing, prolonged pushing, or the need for medical interventions. Relaxation allows the pelvic floor to stretch and accommodate your baby’s descent more effectively.
Signs of an ‘overactive’ pelvic floor
Difficulty emptying bladder & bowels, or pain with sex.
Pain or discomfort in the pelvis or lower back.
A feeling of resistance during internal checks or perineal massage.
If you have endometriosis or chronic pelvic/period pain
How to Relax Your Pelvic Floor
Practice Breathing Techniques: Diaphragmatic breathing helps release tension in the pelvic floor. Breathe deeply into your belly, letting it rise and fall naturally. Keep your upper chest still as you breathe, you may feel your pelvic floor relax on the inhale, and contract a small amount on the exhale. If you feel the opposite this may be something to address with a physio!
Visualisation: Imagine your pelvic floor as a flower blooming or a hammock gently lowering as you inhale. Visual cues can help your brain connect to the muscles more effectively.
Use Warmth: Applying a warm compress to the perineum during labour can help the muscles relax. This technique is often used by midwives and physiotherapists to prevent tearing.
Work with a Physio: A pelvic floor physiotherapist can teach you relaxation techniques tailored to your needs. They’ll help you identify areas of tension and provide exercises to address them.
Why It Matters Post-Birth
A relaxed pelvic floor can also aid in postpartum recovery. Tension can contribute to complications such as pain, incontinence, or prolapse. By focusing on relaxation during labour, you set the stage for a healthier recovery.
Did you know that even if you have a C-section you may develop pain during sex due to the scar tissue and difficulty relaxing the pelvic floor after birth?
Ready to learn more? Our Pelvic Floor Prep for Birth Course provides expert guidance on how to relax your pelvic floor, along with other essential techniques for a positive birth experience.
