Why Preparing Your Pelvic Floor Before Birth Matters

11 Mar

Pregnancy is a beautiful journey, but it is also one of the most demanding challenges for a woman’s body. Among the areas most affected by pregnancy and childbirth is the pelvic floor: a group of muscles, ligaments, and tissues that support the bladder, uterus, and bowel.
Many mothers discover pelvic floor problems only after giving birth, yet proactive preparation during pregnancy can make a world of difference.

In this article, we’ll explain why preparing your pelvic floor before birth matters, how physiotherapists can help, and what benefits you can expect for both delivery and recovery.

WHAT IS THE PELVIC FLOOR AND WHY IT IS IMPORTANT

The pelvic floor is a hammock-like structure of muscles and connective tissue. It is responsible for:

Supporting pelvic organs (bladder, uterus, rectum)
Controlling urination and bowel movements
Playing a role in sexual function and intimacy
Helping stabilize the pelvis and spine

During pregnancy, hormonal changes and the growing baby place significant pressure on these muscles. Without proper care, this can lead to weakness, overstretching, or pain, all of which increase the risk of issues after childbirth.

COMMON PELVIC FLOOR ISSUES AFTER CHILDBIRTH

Many women experience pelvic floor dysfunction after pregnancy and delivery, such as:

Urinary leakage (especially when coughing, sneezing, or exercising)
Pelvic organ prolapse (a feeling of heaviness or bulging in the vagina)
Perineal pain or tearing after birth
Painful intercourse (dyspareunia)
Low back or pelvic pain

These issues are common, but not inevitable. With the right preparation, many can be prevented or minimized.

WHY PREPARING YOUR PELVIC FLOOR BEFORE BIRTH MATTERS

1. Easier Labor and Delivery

Learning how to both strengthen and relax the pelvic floor is essential.
A well-prepared pelvic floor can make it easier for your baby to descend during labor, potentially reducing the need for forceps, vacuum, or emergency C-section.

2. Reduced Risk of Perineal Tears

Physiotherapists teach techniques like perineal massage or how to use an Epino which can improve flexibility and elasticity of the tissues, reducing the likelihood or severity of tears and episiotomies.

3. Faster Postpartum Recovery

Women who engage in prenatal pelvic floor training generally experience faster healing and fewer complications after birth. They often report better bladder control, less pain, and an easier return to exercise and intimacy.

4. Better Bladder and Bowel Control

By training your pelvic floor before delivery, you strengthen the muscles that prevent leakage and improve coordination, reducing the chances of incontinence after birth.

5. Long-Term Women’s Health

Taking care of your pelvic floor during pregnancy isn’t just about birth, it’s also about your long-term pelvic health. Preventing prolapse, urinary leakage, and chronic pain means better quality of life years down the road.

HOW A WOMEN’S HEALTH PHYSIO CAN HELP

Working with a physiotherapist specialized in pelvic health and perineology provides personalized guidance that goes beyond online tutorials.

Your physiotherapist can:

Assess your pelvic floor strength and flexibility
Teach you how to activate (and relax) your pelvic floor correctly
Guide you through safe pregnancy exercises
Show you breathing strategies for labor
Introduce perineal massage techniques
Provide postpartum recovery plans tailored to your needs

This professional support is invaluable, not just for your delivery, but for your overall confidence in your body.

WHEN TO START PELVIC FLOOR PREPARATION

Ideally, pelvic floor training should begin in the second trimester, but it’s never too late to start. Even a few weeks of guided practice before birth can have a positive impact.

Your physiotherapist will adapt the program to your stage of pregnancy, your medical history, and your personal goals.

SIMPLE TIPS TO START AT HOME

Here are some safe, general strategies you can try (but always check with your physiotherapist first):

Practice gentle pelvic floor contractions (Kegels) while focusing on both lifting and relaxing
Try diaphragmatic breathing to connect breath with pelvic floor mobility
Avoid prolonged straining on the toilet: use a footstool to support better alignment
Stay active with pregnancy-safe exercises like walking, swimming, or prenatal yoga
Learn about perineal massage (usually from 34 weeks onward)

Preparing your pelvic floor before birth is one of the most valuable investments you can make in your pregnancy journey. With the help of a qualified women’s health physiotherapist, you can reduce complications, recover faster, and protect your long-term pelvic health.

Your body is preparing to bring life into the world, let’s give it the care it deserves.

✨ Ready to prepare your pelvic floor for birth? Book an appointment today with Mathilde.

✨ Any Questions ? Get in touch with us