When it comes to pregnancy, every expecting mother is concerned about the health of their baby. But, have you considered the importance of your own well-being, particularly that of your pelvic floor? A healthy pelvic floor can have a significant impact on both your own well-being and your baby’s. 

Read on as we explore the benefits of strengthening the pelvic floor, why it’s crucial for your health and your baby’s well-being, and what you can do to improve and maintain a healthy pelvic floor throughout your pregnancy journey. We’ll also discuss one holistic approach to overall pregnancy wellness.

Why Strengthening the Pelvic Floor Matters

The pelvic floor, a group of muscles located at the base of your pelvis, plays a crucial role in supporting your internal organs, maintaining continence, and even contributing to your sexual function. Strong pelvic floor muscles are necessary for stability, control, and overall well-being.

Benefits of a strong pelvic floor include:

• Improved Bladder Control: A strong pelvic floor can help prevent urinary incontinence during and after pregnancy, a common concern for many expectant mothers.
• Faster Postpartum Recovery: Strong pelvic floor muscles can help with a quicker postpartum recovery, letting you regain strength and stability in your core and pelvic region.
• Enhanced Sexual Satisfaction: These muscles are also responsible for sexual function, so maintaining their strength can contribute to a healthier and more satisfying sex life.
• Reduced Risk of Prolapse: A strong pelvic floor reduces the risk of pelvic organ prolapse, a condition where organs like the uterus, bladder, or rectum may descend into the vaginal canal.
• Support During Pregnancy: Strong pelvic floor muscles can alleviate back pain and offer support to your growing baby bump.
  
  

Why is Pelvic Floor Health Important for Your Health and Your Baby’s Health?

A weak pelvic floor can lead to a range of issues, including urinary incontinence, lower back pain, and discomfort during intercourse. These issues can significantly affect your quality of life, both during and after pregnancy. It’s crucial to maintain your pelvic floor health to reduce these risks and enjoy a more comfortable and confident journey to motherhood.

Your baby also benefits from your pelvic floor health. Strong pelvic floor muscles provide essential support to your growing uterus, reducing the risk of complications and discomfort during pregnancy. A stable pelvic floor can lead to a smoother, more comfortable pregnancy experience for both you and your baby.

How to Improve the Health of Your Pelvic Floor

Maintaining a healthy pelvic floor during pregnancy is within your control. Here are some practical steps you can take:

1. Maintain a Healthy Body Weight: Keep your weight gain within the recommended range for your pregnancy stage. Excess weight gain can put additional strain on your pelvic floor.
2. Avoid Excessive Abdominal Pressure: Be cautious with exercises and activities that place a lot of pressure on your abdomen, especially during the second and third trimesters. Instead, focus on movements that support your pelvic floor.
3. Rest and Recover: After exercise, give your body time to rest and recover. Overexertion can weaken your pelvic floor muscles.
4. Pelvic Floor Exercises: Engage in safe pelvic floor exercises to strengthen your muscles. In addition to the well-known Kegel exercises, consider adding pelvic tilts and bridges to your routine.
5. Chiropractic Care: Chiropractic care is gaining recognition for its role in pelvic floor stability. Chiropractors can help with proper pelvic alignment and function, contributing to a healthier pelvic floor.
   
   

Chiropractic Care and Pelvic Floor Stability

Chiropractic care offers a holistic approach to pregnancy wellness. Chiropractors focus on maintaining proper spinal and pelvic alignment, which can ease pressure on the pelvic floor. They can address issues like sacroiliac joint dysfunction, which can result in pelvic pain and instability.

Chiropractic adjustments are safe and gentle during pregnancy, and they can help promote the best pelvic function. By keeping your pelvic region properly aligned, chiropractic care can be a valuable part of your strategy for maintaining a healthy pelvic floor.

Pelvic Floor Exercises

In addition to chiropractic care, here are three effective exercises to improve and maintain the health of your pelvic floor:

Kegel Exercises

Kegels involve contracting and relaxing the pelvic floor muscles. To perform Kegels, squeeze your pelvic floor muscles for a few seconds, then release. Repeat this exercise several times a day to build strength.

Heel Slides 

Lie on your back with your knees bent. Slowly slide one heel out along the floor and then return to the starting position. Alternate between legs to engage your pelvic floor and core.

Marches or Toe Taps 

While lying on your back, lift one leg at a time, as if you’re marching in place or tapping your toes. This exercise helps activate your pelvic floor muscles while engaging your core.

Add these exercises to your daily routine, and you’ll be well on your way to maintaining a healthy pelvic floor during and after your pregnancy.

More Than Just Physical Comfort

Maintaining a healthy pelvic floor is not just about physical comfort; it’s about supporting your overall well-being and the health of your baby. By following a balanced approach that includes exercise, proper weight management, and chiropractic care, you can enjoy a smoother pregnancy journey and a quicker postpartum recovery. 

Remember that your pelvic floor health is a necessary part of your pregnancy wellness, and taking steps to maintain it can lead to a happier, healthier experience for both you and your baby. If you’re ready to improve your pelvic floor, schedule a chiropractic appointment online or call us today.

This article is for informational purposes only and is not a substitute for in-person advice or care from a medical professional.