How To Prepare Your Pelvic Floor For Birth

As an expectant mother, preparing for the birth of your child goes further than the fun parts, like picking out baby clothes and decorating their nursery. It also involves taking proactive steps to prepare your body for childbirth. One of these steps is strengthening and conditioning your pelvic floor. In this guide, we’ll explore why pelvic floor preparation is so important, when you should start, and practical tips to help you prepare for the big day.

Why is pelvic floor preparation important?

The pelvic floor is a group of muscles that support pelvic organs, including the bladder, uterus, and bowel. During pregnancy and childbirth, these muscles are subjected to significant strain and pressure. Strengthening your pelvic floor in preparation for birth can help prevent complications brought about by the pregnancy journey, such as urinary incontinence, pelvic organ prolapse, and perineal tears during childbirth. A strong pelvic floor can also aid in postpartum recovery, as it promotes faster healing and helps restore effective bladder control.

When should I start pelvic floor exercises in pregnancy?

You may be wondering, “When should I start pelvic floor physio before birth?” – well, it’s never too early to start! It’s best to begin preparing your pelvic floor for birth before conception or as early in your pregnancy as possible. That’s because the earlier you begin, the more time your muscles will have to strengthen and adapt to the demands of childbirth. However, don’t worry if you’re in the later stages of pregnancy – it’s not too late, and consistency is key!

How can I strengthen my pelvic floor before labour?

Engaging in pelvic floor therapy before birth is the perfect way to condition your muscles and strengthen your pelvic floor. This is typically done with pelvic floor exercises before birth. Pelvic floor exercises may include yoga, pilates, squats, and even mindfulness and relaxation techniques. A pelvic floor physiotherapist will be able to customise a program for your unique needs to help you strengthen your pelvic muscles. You’ll also want to ensure you stay hydrated and maintain a balanced diet throughout your pregnancy.

Should I see a pelvic floor physio during pregnancy?

Seeing a pelvic floor physiotherapist during pregnancy is beneficial for many expectant mothers. There are a range of benefits of pelvic floor therapy during pregnancy, provided by an experienced pelvic floor physio. Pelvic floor physiotherapists are specially trained to assess and address issues related to the pelvic floor muscles, which can undergo significant changes during pregnancy. A good pelvic health specialist will be able to identify any weaknesses that may need attention during your pregnancy journey, prevent and manage any pelvic floor issues, and help you both prepare for childbirth and recover postpartum.

With a pelvic floor physio by your side and an exercise program tailored to your individual needs throughout your pregnancy, you’ll feel empowered to approach childbirth with confidence. 

At Papaya Clinic, we’ve designed our Embrace Program to suit women at any stage of pregnancy. The program tackles all aspects of musculoskeletal, pelvic floor and nutritional health, and aims to give you the knowledge and tools you need from your first trimester through to birth and beyond. Get in touch with our friendly team of women’s health specialists to talk about how to prepare for birth today.