Pregnancy and birth are amazing – your body has grown a whole new little person! But all that change also puts extra pressure on a part of your body called the pelvic floor.
Your pelvic floor is a stretchy layer of muscles and tissues that sits like a little trampoline at the bottom of your pelvis. It runs from your pubic bone at the front to your tailbone at the back and between your sitting bones. These muscles help hold up your bladder, womb and bowel. They also help you stay in control when you need the toilet and play a part in comfortable sex.
The pelvic girdle is the bony “ring” of your pelvis – your hip bones, tailbone and the joints in between. Your pelvic floor muscles attach to it and work together with your tummy and back muscles to give you strength and stability – especially when you’re carrying a baby.
Simply being pregnant and carrying your baby puts extra load on these muscles because of hormones and the growing weight. That’s why pelvic floor exercises are helpful for everyone, even if you have a planned caesarean. Strong muscles can:
- Reduce leaks when you cough, sneeze or laugh
- Help prevent heaviness or bulging (prolapse) later on
- Support your core and back
- Make recovery and intimacy more comfortable
So how do you exercise your pelvic floor?
Think of gently squeezing and lifting the muscles you’d use to stop yourself passing wind or urine – but don’t practise while on the toilet. Try:
- Short squeezes: lift and hold for 2–3 seconds, then relax
- Long squeezes: lift and hold for 5–10 seconds, then relax
Do about 10 of each, once or twice a day. You can do them sitting, standing, or lying down – nobody will even know you’re doing them!
However, if you notice pain, leaking, heaviness, or a bulge, or if you’re just not sure you’re doing the exercises right, speak to your midwife or GP. They can reassure you and refer you to a pelvic health physio for one-to-one support.
It’s also important to remember that your body has done something incredible. With a little patience and regular practice, your pelvic floor can recover and keep supporting you through parenthood and beyond.
