Pelvic Floor Therapy: Pregnancy Care and Exercises
As a pelvic floor physical therapist who works alongside expectant mothers daily, I have seen firsthand how pregnancy can place a huge physical and emotional strain on the body. Many women experience discomfort, pain, or general uncertainty about how to care for their bodies during this busy period!
Whether you're an expecting mother or are simply interested in the topic, you might have heard of pelvic floor therapy before. I've written this article to provide a clear explanation of what it entails and why it’s such an important part of preparing for childbirth and postpartum recovery.
You'll also read Sarah's story, who was facing pregnancy for the first time, and how she used pelvic floor therapy to greatly help her during this exciting but physically demanding time!
What is Pelvic Floor Therapy?
The pelvic floor refers to a group of muscles that sit at the base of your pelvis, supporting your bladder, uterus, and bowel. During pregnancy, these muscles bear extra weight and pressure, which can lead to discomfort or even pain.
Pelvic floor therapy is designed to gently strengthen the pelvic floor muscles, helping to relieve pain, prepare for birth, and promote a smoother recovery after delivery. But before we get too deep into the details, let's take a look at Sarah's story.
Sarah's Story
Sarah is 32 years old and pregnant for the first time. She’s 28 weeks along and starting to think about giving birth.
Sarah read about perineal massage, but she wasn't sure when or how to do it. She also heard that Kegels could help with delivery, so she did some every now and then. More recently, however, she started to feel pain in her groin, especially when she rolls over in bed or tries to put her pants on.
If you're like Sarah, you could get answers to your questions AND help with pain by working with a pelvic floor physical therapist!
Pelvic Floor Exercises During Pregnancy
Pelvic floor therapy involves a range of exercises tailored to your individual needs, focusing on exercises that strengthen and relax the pelvic floor muscles.
Pelvic floor physical therapists undergo extensive training beyond standard physical therapy education to understand the role that the pelvic floor plays during pregnancy. They specialize in addressing pelvic floor dysfunction, providing specific exercises designed to improve muscle control, alleviate pain, and prepare your body for childbirth.
Kegel Exercises
These are perhaps the most well-known pelvic floor exercises, which involve tightening and relaxing the pelvic floor muscles to improve pelvic muscle strength and endurance. Kegels can help reduce issues like urinary incontinence and support the pelvic region during pregnancy and postpartum recovery.
Relaxation and Breathing Techniques
Relaxation exercises are just as important as strengthening, especially in preparation for labor. Learning how to release tension in your pelvic floor, combined with proper breathing techniques, can help ease the muscles during childbirth and minimize the risk of tearing.
Perineal Massage
A pelvic floor therapist can also guide you through techniques like perineal massage, which involves gently stretching and massaging the perineum in preparation for childbirth. This can help reduce the risk of perineal tearing during delivery.
Core and Hip Strengthening Exercises
Strengthening the core and surrounding muscles, such as the hips and lower back, can provide additional support to the pelvic floor. Exercises such as bridges, squats, and side leg lifts help build stability in the pelvic region, reducing pain and improving overall function.
Pelvic Tilts and Postural Exercises:
These exercises help alleviate lower back pain and improve alignment, which can be affected by the weight and posture changes that occur during pregnancy. Pelvic tilts, for example, involve gently tilting the pelvis forward and backward to increase flexibility and reduce tension in the lower back.
How Can Working With a Pelvic Floor Physical Therapist During Pregnancy Help?
Pelvic floor physical therapists focus on the muscles of the pelvic floor, which often go unnoticed until problems arise.
During pregnancy, the pelvic floor undergoes significant changes which can exacerbate issues such as pain, posture, urinary leakage, and constipation due to the increased pressure on the pelvic region and core muscle strength. In certain extreme cases, this can even lead to pelvic organ prolapse if not monitored.
By leveraging their expertise and specialized techniques and pregnancy exercises, pelvic floor physical therapists can effectively diagnose and treat these issues. This helps individuals regain control over their pelvic health, reap the benefits of pelvic floor therapy, and improve their overall quality of life.
- Up to 72% of women report lower back or pelvic girdle pain during pregnancy
- Up to 75% of women report urine leakage during pregnancy
- 40-90% of women report getting little to no information about Kegels, episiotomy, and urine or fecal leakage
If you are one of these people, then you are not alone! And like Sarah, most pregnant people are told “it's normal” and to put up with it until they deliver. Of the women who experience lower back or pelvic girdle pain during pregnancy, only 15-30% of them receive treatment for it.
We can do better!
Working with a pelvic floor physical therapist during pregnancy can help you:
Address current aches, pains, or pelvic floor issues
Pelvic floor therapy during pregnancy provides relief from discomfort and muscle tension, helping you stay active and comfortable throughout this transformative time. With guidance from a pelvic floor physical therapist, you can safely strengthen your pelvic floor and core abdominal muscles, reducing the risk of pain or injury and allowing you to engage in physical activity with confidence.
Preparing Your Pelvic Floor for Childbirth
Pelvic floor physical therapists play a vital role in preparing expectant mothers for childbirth. They offer valuable insights into pushing techniques, labour positions, and stretches to reduce the risk of perineal tearing during delivery. For those planning a scheduled C-section, therapists provide tailored guidance to prepare for surgery and recovery.
Postpartum Recovery Support
Pelvic floor physical therapists are essential guides in postpartum recovery. They help patients understand what to expect, dispel myths, and provide personalised advice to optimise healing. Many patients find comfort in continuing care with the same therapist they saw during pregnancy, fostering continuity and trust.
It’s never too late to seek support. Whether you’re two months or twenty years postpartum, pelvic floor muscle training can significantly improve your well-being.
Your Journey With Us
At our Financial District location in San Francisco, we support mothers at every stage of their postpartum journey. We offer both in-person and virtual appointments for your convenience.
Take Sarah, for example. With the help of a board-certified women’s health specialist at Agile PT, she received tailored exercises to alleviate pelvic girdle pain, improve mobility, and prepare her body for childbirth. As she transitions into parenthood, Sarah plans to continue working with her trusted pelvic floor therapist to ensure optimal recovery and ongoing support.
Did you know that pelvic floor physical therapy is the standard of care for postpartum women in France? Let’s make it standard of care in the US too! To find an Agile pelvic health specialist near you visit: https://agilept.com/about/staff/
About the Author: Dr. Monika Stefanowicz
