Congratulations! You’re starting an exciting journey with pregnancy. While you’re buzzing with excitement about meeting your little one, it’s also natural to have questions about your changing body.
One area that deserves special attention during pregnancy is your pelvic floor. The pelvic floor muscles hold the bladder, bowel, and uterus in place, playing a key purpose in everyday bodily functions. Understanding and maintaining pelvic floor health can prevent many discomforts and complications during and after pregnancy.
Here is a guide on the importance of pelvic floor health, how it changes during pregnancy, and effective ways to strengthen it.
Understanding pelvic floor health
The pelvic floor consists of multiple muscles and tissues on the pelvic surface. These muscles anchor the pelvic organs and help regulate the bladder and bowel, sexual function, and even aid with core stability. When these muscles are strong, they function properly, preventing issues like incontinence and pelvic organ prolapse.
However, when they are weak, it can lead to various problems, including urinary incontinence and chronic pelvic pain. According to a BMC Public Health study*, over 50% of women have at least one urinary incontinence disorder. About one in ten women experience some form of fecal incontinence and pelvic organ prolapse symptoms. Furthermore, about 20% of women report pelvic pain.
The prevalence underscores the importance of pelvic floor health education and early intervention.
How pregnancy affects the pelvic floor
Pregnancy strains the pelvic floor muscles. As the baby grows, the extra weight puts pressure on the pelvic floor. Hormonal changes also play a role.
For example, the hormone relaxin loosens ligaments, making the pelvic floor less stable. This, however, prepares your body for childbirth but can also lead to weakness. Common symptoms of a weakened pelvic floor during pregnancy include stress urinary incontinence and pelvic discomfort.
Additionally, recent BMC Urology research* indicates that several factors can increase the risk of postpartum stress urinary incontinence (SUI) after childbirth. If you’re:
- over 31,
- have given birth vaginally more than once,
- have certain physical characteristics like increased bladder neck movement or
- have a wider funnel angle, you might be more prone to developing SUI.
Understanding these parameters can help you and your healthcare provider take early steps to mitigate this common postpartum issue.
Why prioritize pelvic floor health during pregnancy?
Maintaining strong pelvic floor muscles before, during, and after pregnancy has many benefits. It can reduce the risk of incontinence, improve bladder control and sexual health, and help manage pregnancy-related symptoms like back pain.
A healthy pelvic floor helps labor and delivery, providing better control and support during childbirth. It may contribute to a shorter and more efficient delivery by allowing for effective pushing during birth. Moreover, strong muscles also decrease the risk of tearing or the need for an episiotomy (surgical incision) during childbirth.
Harvard Medical School claims strong pelvic floor muscles contribute to quicker postpartum recovery. It also helps regain control of your bladder and bowels and prevent postpartum incontinence. Finally, it contributes to a healthy and fulfilling sex life after childbirth.
How to naturally strengthen the pelvic floor during pregnancy?
Focusing on natural ways to strengthen your pelvic floor is crucial. These methods are safe, non-invasive, and free from the risks associated with surgical interventions.
Why focus on natural methods? Surgical options for pelvic floor issues are typically reserved for severe cases and are usually considered only after childbirth. During pregnancy, it’s crucial to prioritize safe, non-invasive approaches that work with your body’s natural changes. Moreover, these methods, like vaginal mesh implants, often have complications.
In recent years, some surgical interventions for pelvic floor disorders have come under scrutiny. The vaginal mesh lawsuit, for instance, has highlighted potential risks associated with certain surgical treatments. This legal action involved women who experienced complications from transvaginal mesh implants used to treat pelvic organ prolapse and stress urinary incontinence.
The lawsuits raised awareness about the importance of exploring all options and understanding potential risks before considering surgical interventions for pelvic floor issues. According to TorHoerman Law, over 100,000 lawsuits were filed, and over 95% have been settled. Due to the higher risk of complications, surgical options like transvaginal mesh (TVM) for pelvic organ prolapse (POP) have been largely discontinued.
The National Library of Medicine reports that over a decade ago, TVM was widely used because of its lower recurrence rates. However, the high surgical complication rates and adverse postoperative complications led to its withdrawal from the market. In 2018, the UK government imposed a temporary ban on the use of vaginal meshes, and Ireland followed suit. In 2019, the FDA mandated manufacturers to stop selling and marketing these products in the United States due to limited safety reports.
Given these concerns, it’s reassuring to know that there are many effective, natural ways to strengthen your pelvic floor during pregnancy. So, let’s explore some of these methods:
Kegel exercises
Kegel exercises are simple yet effective for strengthening the pelvic floor muscles. To practice Kegels, squeeze, hold, and release the muscles that maintain the urine flow. Regular practice can help you maintain muscle strength and control.
Prenatal yoga
Incorporating prenatal yoga into your routine can enhance pelvic floor strength and flexibility. Yoga poses like the bridge and cat-cow help engage and develop the pelvic floor muscles, improving their endurance.
Proper posture and body mechanics
Maintaining good posture and optimal body alignment is crucial. Avoiding heavy lifting and using the correct techniques to lift objects can reduce the strain on your pelvic floor muscles. Simple adjustments in your daily activities can make a big difference.
Professional support and therapy
In addition to natural methods, seeking professional support can provide further benefits.
Pelvic floor therapy
Consulting a pelvic floor therapist can provide additional support. A pelvic floor therapist can pinpoint the problem and devise an appropriate treatment plan.
These therapists specialize in exercises and techniques designed to strengthen the pelvic floor. They can tailor a program to your needs, assuring you receive the most optimal care. If you experience severe pelvic pain, incontinence, or any other symptoms that interfere with your daily life, it’s essential to seek professional help.
All in all, taking care of your pelvic floor during pregnancy is a smart investment in your health and comfort. By understanding its importance and using natural strengthening methods, you’re setting yourself up for an easier pregnancy, smoother delivery, and quicker recovery.
Remember, every pregnancy is special, so pay attention to your body and consult your healthcare provider if you have concerns. Prioritizing your pelvic floor health will benefit you long after your baby arrives. Stay proactive, stay informed, and enjoy this special time!
Reference links
BMC Health Study: Pelvic floor dysfunction
BMC Urology Research: Risk factors for postpartum stress urinary incontinence
