Pelvic floor health: Why pregnancy is the right time to start

Pregnancy transforms your body in countless ways, but one crucial change often goes unnoticed until problems arise: the impact on your pelvic floor. These hidden muscles support your uterus, bladder, and bowels—and they’re about to take on their biggest challenge yet.

At least 45% of women experience pelvic girdle or lower back pain during pregnancy, while pelvic floor disorders affect 30% of women after childbirth. These statistics reveal an important truth: the time to start caring for your pelvic floor is now, not after delivery.

Why your pelvic floor deserves attention during pregnancy

Your pelvic floor is a hammock of muscles spanning the bottom of your pelvis, supporting vital organs that face increasing pressure as your baby grows. During pregnancy, these muscles must remain both strong and flexible—strong enough to support the additional weight, yet flexible enough to allow for childbirth.

The American College of Obstetricians and Gynecologists confirms that pelvic floor exercises prepare crucial muscles for both delivery and recovery. Yet surprisingly, 71.3% of rural postpartum mothers in the US reported not accessing services to improve their pelvic floor during pregnancy.

Starting pelvic floor care during pregnancy offers multiple benefits. Research shows women who perform pelvic floor exercises during pregnancy experience less severe urinary incontinence postpartum. Well-conditioned pelvic floor muscles can help you push more effectively during labor. Women who start strengthening early typically recover pelvic floor function more quickly after birth. Additionally, about 10.8% of pregnant women experience prolapse symptoms during pregnancy, which proper pelvic floor awareness can help manage.

Simple exercises to start today

The good news is that basic pelvic floor exercises are completely safe during pregnancy and require no special equipment. Here are beginner-friendly techniques to incorporate into your daily routine:

1. Basic Kegels

Find a comfortable seated or lying position. Imagine stopping the flow of urine (but don’t actually practice while urinating). Squeeze and lift those muscles, holding for 3-5 seconds, then relax completely for 3-5 seconds. Repeat 10 times, 3 times daily.

2. Breathing with engagement

Find a comfortable seated position and inhale deeply, feeling your ribs expand. As you exhale, gently engage your pelvic floor muscles. Focus on the connection between your breath and your pelvic floor. Practice for 2-3 minutes daily.

3. Squats with pelvic awareness

Stand with feet slightly wider than hip-width and lower into a comfortable squat (use support if needed). Focus on relaxing your pelvic floor as you lower, then engage the pelvic floor as you stand back up. Repeat 5-10 times.

According to research published in Frontiers in Public Health, appropriate pregnancy exercise can significantly improve pelvic floor and abdominal muscle tone, setting the stage for better postpartum recovery.

Red flags to watch for

While pelvic floor awareness is beneficial, certain symptoms warrant a conversation with your healthcare provider:

Urine leakage when coughing, sneezing, or laughing; persistent pelvic pain or pressure; difficulty emptying your bladder completely; or a feeling of heaviness or bulging in the vaginal area could all indicate pelvic floor dysfunction that might benefit from specialized care.

Expert guidance makes all the difference

Unfortunately, 44% of women report that healthcare providers didn’t help them understand what’s normal regarding postpartum symptoms, including pelvic floor issues. Don’t hesitate to advocate for yourself.

“During the postpartum phase and beyond, pelvic floor physical therapy treatment plans are designed to help reduce or eliminate pelvic floor dysfunction symptoms and long-term issues that affect patients’ quality of life,” explains Nikki J. Ron, P.T., D.P.T., WCS-ABPTS, at Mayo Clinic Rochester.

Consider asking your provider about proper pelvic floor exercise technique, referral to a pelvic floor physical therapist if needed, and evaluation of your specific pelvic floor needs.

Setting yourself up for postpartum success

Research shows that women who performed pelvic floor exercises during pregnancy reported significantly lower urinary incontinence severity both immediately postpartum and one year after delivery compared to non-exercisers.

Only 53% of women perform pelvic floor exercises during pregnancy, yet the benefits extend far beyond delivery. Pelvic floor dysfunction symptoms can persist for years and impact physical, social, emotional, and sexual health.

The statistics speak for themselves: among women with perineal tears or episiotomy who performed pelvic floor exercises, only 46.23% developed urinary incontinence postpartum, compared to 68.97% of those who didn’t exercise these muscles.

Your pelvic floor journey starts now

Pregnancy offers the perfect opportunity to develop pelvic floor awareness that will benefit you for life. By starting now, you’re investing in a smoother birth experience and faster postpartum recovery.

Want to learn more about supporting your body during pregnancy? Our comprehensive Pregnancy Course at Beginning Academy offers expert guidance on pelvic floor health and other essential aspects of prenatal wellness.

Remember: pelvic floor health isn’t just about preventing problems—it’s about empowering yourself with knowledge and techniques that support your changing body through one of life’s most transformative journeys.