Pelvic Floor Issues During Pregnancy
Many women experience pelvic floor issues during and after pregnancy. These can cause discomfort and other problems that can affect your self-confidence and quality of life.
But what is the pelvic floor? Here we take a closer look at the pelvic floor, potential problems you may experience during pregnancy, and what you can do about them.
What Is the Pelvic Floor?
The pelvic floor consists of muscles, tissues, and ligaments. Together, these hold the pelvic organs in position including the bowel, uterus, and bladder. The muscles also support the vagina, anus, and urethra. As you can imagine, the pelvic floor has an important job to do.
But to do its job, it must not be too relaxed or too tight, and this is where it can be affected during pregnancy and childbirth.
Pelvic Floor Problems During Pregnancy
Pregnancy and childbirth can affect the pelvic floor, putting great strain on the muscles both during your pregnancy and childbirth. This can result in weaker muscles that can lead to several potential problems.
Stress Incontinence (SUI)
SUI is one of the most common pelvic floor issues, and it can occur during and after pregnancy. Also called bladder leakage or weak bladder, it is where you leak urine when you sneeze, cough, or exercise. Don’t be embarrassed! It’s very common. But many women find that it affects their self-esteem. The good news is that there is a great chance it can be sorted out by strengthening your pelvic floor.
Pelvic Organ Prolapse
Pelvic Organ Prolapse, also called POP, is another common problem. There are different types of prolapse including bladder prolapse, small intestine prolapse, rectal prolapse, and uterine prolapse.
A damaged pelvic floor or weakened pelvic floor can cause this because it cannot support the organs. It can be very uncomfortable and even painful, and it can have an effect on your self-confidence and wellbeing.
You may feel pressure in the rectum or vagina, suffer from incontinence, experience back pain or abdominal pain, or experience pain when having sex.
What You Can Do
If you are suffering from pelvic floor problems either during pregnancy or after you have your baby, strengthening exercises are often a great help.
It is always recommended to have a check by a Womens Health physio first to get their recommendations but there are specific exercises that may help to restore strength and adjust the alignment while helping to strengthen your core.
Relax your muscles and breathe out, then close up your anal and urine holes then try to imagine drawing a marble up into your vagina like you are gripping a tampon.
Do it quickly by tightening and releasing the muscles at first, but don’t be too forceful. Then move on to doing it more slowly and holding for as long as you can. Try to count to 10 before releasing.
Do about eight of these in a set, and try to do three sets every day.
Try Our Postnatal Programs
Our Pregnancy Safe Exercise Program is designed for expectant mothers and teaches you how to connect with your pelvic floor muscles and engage with them.
After you have your baby, our Pelvic Floor & Core Program could be just what you need. This online program consists of simple and convenient 10-minute workouts that help to get a more functional pelvic floor and give you back control to prevent incontinence and reduce pain in pelvis and lower back.
Whether you are pregnant or have recently had a baby, choose the right course for you, and start strengthening your pelvic floor muscles today.