How pregnancy and birth affect your pelvic floor – and what you can do about it
Pregnancy and childbirth are powerful, life-changing experiences. But they can also place a lot of pressure on your body—especially on your pelvic floor. If you’ve ever wondered why bladder leaks, pelvic heaviness, or changes in bowel control are so common after having a baby, you’re not alone. Let’s break down what’s really happening in your body and what you can do to support it.
Your pelvic floor during pregnancy
Think of your pelvis like a trampoline: The frame is the pelvic bones. The springs are the ligaments. The mat is your pelvic floor muscles. As your baby grows, the extra weight, hormonal changes, and natural weight gain stretch and strain this ‘trampoline’. Over time, this can weaken the pelvic floor and lead to problems like: Bladder or bowel leaks (incontinence). Pelvic organ prolapse (where one or more of the vaginal walls lowers into the vagina). This pressure only increases with a vaginal birth, especially if labour is long or if the pelvic floor sustain an injury in the process.
Why pelvic floor exercises are a game-changer
The good news? Research shows that Pelvic Floor Muscle Training (PFMT) is a safe and effective way to prevent and treat these symptoms. In fact, pelvic floor exercises are recommended as the first line of treatment for both incontinence and prolapse.
But what about pelvic floor exercises during pregnancy?
Some people worry that strengthening the pelvic floor during pregnancy could make it harder for the baby to be born by making the muscles ‘too tight’. Thankfully, that’s not what the evidence says. A recent large, high-quality study found that doing pelvic floor exercises during pregnancy can actually: shorten the first stage of labour (the time it takes for the cervix to fully dilate). Shorten the second stage of labour (the pushing phase). Lower the risk of serious perineal tears (which can help prevent bowel or wind leakage). Does NOT increase the risk of needing an episiotomy, forceps, or vacuum delivery.
Disclaimer!
Pelvic floor exercises will not make it harder for the baby to be born however not all pelvic floor exercises are the same. When you visit a pelvic health physiotherapist, they will assess your pelvic floor muscles and ensure that you are prescribed exercises appropriate to what your individual needs are. This is why it is so important to have your pelvic floor assessed by a specialist.
More benefits of pelvic floor exercises during pregnancy
Women who regularly do pelvic floor exercises in pregnancy are: 62% less likely to have bladder leaks in late pregnancy. 29% less likely to still have bladder leaks 3–6 months after birth. Less likely to develop prolapse symptoms.
How do pelvic floor exercises actually help?
Strengthening your pelvic floor improves muscle control and flexibility. This not only helps support your bladder and bowel (so you’re not leaking when you sneeze or exercise), it also: helps the baby move more easily during birth. Can reduce the severity of tears. Supports healing after birth.
Getting it right: why personalised support matters
To get the most out of pelvic floor exercises, it’s important to: Learn the correct technique – A pelvic health physiotherapist will make sure you’re activating the right muscles. Follow a personalised program – Your physio will tailor exercises to your current muscle strength, coordination, endurance and ability to relax your pelvic floor. Progress the program over time – Just like any other muscle group, your pelvic floor gets stronger with time and needs a plan that evolves.
The takeaway: your pelvic floor deserves attention
This new research confirms what we pelvic health physiotherapists have known for years: Pelvic floor exercises during pregnancy are safe, effective, and can even help with labour and birth. They reduce the risk of prolapse, leakage, and tearing—and support a faster recovery after birth.
We recommend a check-up with a Pelvic Health Physiotherapist around 6 weeks after giving birth. This postnatal review helps reassess your pelvic floor and guides you in progressing your recovery and exercises safely.
Looking after your pelvic floor is one of the best things you can do for your long-term health—during pregnancy, after birth, and beyond. To make an appointment with one of our experienced Pelvic Health Physiotherapists, click here to book online or call us on (08) 6389 2947.
