(The things no one ACTUALLY tells you while growing a human)
Let’s get real for a sec.
Growing a tiny human is an Olympic-level event, and your pelvic floor is on
the front lines whether you realize it or not. As your belly grows, your
posture shifts, hormones, oh the hormones and there’s a constant increase
in pressure on your pelvic floor. And while a lot of people assume leaking,
heaviness, or back pain is “just part of pregnancy,” it’s your body’s way of
poking you asking for a little more support.
Good news: You can absolutely take steps to protect your pelvic floor
while pregnant — and set yourself up for a smoother delivery and recovery,
too. Despite what you may have been told, you don’t have to (and
shouldn’t) wait until after pregnancy to get support!
What Is the Pelvic Floor, Anyway?
Your pelvic floor is a group of muscles, ligaments, and connective tissues
that acts like hammock the bottom of your pelvis. It supports your bladder,
uterus, and bowel. These muscles help with things like:
- Controlling urine, gas, and bowel movements (leaking, constipation)
- Supporting your growing belly (lengthening of those abdominals!)
- Stabilizing your pelvis and spine (because no one wants back pain!)
- Contributing to sexual function (orgasms, pain free sex)
- Guiding your baby out during delivery (your pelvic floor is a BIG
- component)
AKA: They do a hell of a lot. And pregnancy changes everything for them.
Why Pregnancy Puts Stress on Your Pelvic Floor
- Increased weight + pressure: Your uterus and baby are literally sitting on your pelvic floor 24/7.
- Hormonal shifts: great for delivery, tricky for joint and pelvic stability.
- Postural changes: As your center of gravity moves forward, your back, hips, and pelvis take on new loads. I know you’ve all seen or been the lady who leans WAY back when they walk!
- Constipation (thanks, progesterone) = extra pressure on your pelvic floor.
If you don’t actively support these muscles, you might notice symptoms like:
- Leaking when you sneeze, cough, or laugh
- Pelvic heaviness or pressure
- Lower back or hip pain
- Pain with intimacy
- Trouble fully emptying your bladder or bowels
None of which are things you just “deal with.”
