How pelvic floor physical therapy can help you not only survive, but thrive during pregnancy

Hey there, mama-to-be!

If you’re pregnant (or thinking about it), you’ve probably been bombarded with advice—what to eat, what not to eat, how to sleep, what to buy—the list goes on. But one thing that often gets overlooked? Your pelvic floor. Yep, that group of muscles at the bottom of your pelvis that plays a HUGE role in pregnancy, labor, delivery and postpartum recovery.

As pelvic floor physical therapists, we see so many people who come to us after they’ve had their baby, dealing with things like leaking, prolapse, painful sex or just feeling like their core is totally shot. But what if I told you that seeing a pelvic floor PT during pregnancy could help prevent a lot of these issues and make labor and delivery a little easier? Sounds pretty great, right?

Why See a Pelvic Floor PT During Pregnancy?

1. Prevent pelvic floor dysfunction – Pregnancy puts a lot of pressure on your pelvic floor. A PT can help keep your muscles working properly so you don’t end up with incontinence (a.k.a. peeing when you sneeze) or other issues throughout your pregnancy or postpartum.

2. Prepare for labor – Labor requires the same amount of energy as a marathon. So this means that you have to train for it! We help train your body to work with you, not against you, by educating you on positions during labor and delivery, strengthening your glutes and legs, reviewing appropriate breathing techniques during labor and pushing, and so much more! 

3. Reduce pain – Low back pain? Hip pain? Pubic bone pain? A PT can help keep your body relaxed and moving well so you’re not miserable for nine months through exercise and hands-on techniques.

4. Speed up postpartum recovery – The better your pelvic floor is functioning before birth, the easier it is to recover after. Simple as that.

Want to get a head start? Here are some at-home exercises to help prepare for birth

First Trimester

1. 360 Breathing: Sit comfortably or lay on your side or back with your hands on your lower ribs in a C shape (thumb on your back, web on the side, fingers on the front). Begin focusing the start of your inhale into your back (you should feel pressure go into your thumb), then sides, then front of your lower ribs. Your inhale shouldn’t be so deep that you feel your chest rising and falling. Passively exhale. Repeat this 2-4 more times. 

1. Constipation (I Love You) Massage: Lay on your back with your knees bent or long. Put a small amount of massage oil or coconut oil on your stomach to make sure that you can perform the massage comfortably. Begin by running your hand straight down near your lower ribs towards your pubic bone on the left side of your abdomen (drawing the letter “I” with your hand). Repeat 15 times. Then run your hand from your right lower ribs to your left lower ribs then straight down towards your pubic bone (drawing the letter “L” with your hand). Repeat 15 times. Lastly, run your hand from the right side of your lower abdomen to your right lower ribs to the left lower ribs to your left pubic bone (drawing the letter “U” with your hand). Repeat 15 times.