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When we think of the bodily changes experienced during pregnancy we generally think of the external changes; growing a big tummy, our breasts getting larger, swollen feet, stretch marks etc. But there are several crucial changes that happen internally which go relatively unnoticed or rather, unspoken about. Some of these changes are unavoidable while others can be minimalized.
The pelvic floor
One of these internal changes is the weakening of the pelvic floor. You may have just gone, the what now? But don’t worry, we’ve got you. The pelvic floor is an essential and hardworking part of the human body. It is made up of a group of muscles which rest within the pelvis. These muscles make up the base of what is referred to as “your core” muscles.
The pelvic floor rests like a hammock and stretches from the pelvic bone, at the front, to the base of the spine, at the back. This muscular system is used to support your bladder, bowels and protects your internal organs during penetrative sex. During pregnancy, the pelvic floor supports the growing weight of your uterus and baby.
What happens to the pelvic floor during pregnancy and birth
The pelvic floor experiences a substantial amount of trauma during pregnancy and childbirth. The strain it takes can have a lasting impact on your body. The pelvic floor weakens during pregnancy by supporting the weight of your growing baby. Hormonal changes also contribute to this weakening.
Hormones such as estrogen, progesterone and relaxin are released during pregnancy to soften the ligaments in the pelvic floor. This softening allows more movement so that when the time comes, the pelvic floor can be pushed out of the way to allow the baby to pass through, into the birth canal. During this process, the pelvic floor may become torn and sustain lacerations. If severe, these can be surgically repaired postpartum. Studies show that there is lower chance of a torn pelvic floor with a c-section. However, this operation has its own array of side effects and implications for the body.
Your pelvic floor will not automatically begin to regain strength after pregnancy. You will need to incorporate strengthening exercises after each pregnancy to strengthen it again. For some women, it can take up to a few months postpartum for their pelvic floor to regain its strength.
What does a weak pelvic floor entail?
The pelvic floor can weaken quite a bit during pregnancy, regardless of the type of birth (vaginal or c-section). After giving birth it is common for women to experience a small amount of urine leakage when sneezing, coughing, or straining (like bending down to lift something heavy). In more severe cases, a weak pelvic floor can lead to stool leakage and not being able to control the passing of gas.
Pelvic floor weakening does not only occur after pregnancy and childbirth, old age also deteriorates these muscles. This can result in incontinence as you get older. There is a higher chance of incontinence and other pelvic floor disorders in women when they reach menopause. These are often due to hormonal changes. In fact, 41% of women aged between 40 and 79 expressed being impacted by pelvic organ prolapse (POP).
Prevention is better than cure
As with many things in life, preventing a weak pelvic floor is better than having to repair one. Fortunately, there are methods to strengthen the pelvic floor. If you are planning a pregnancy, you should consider making pelvic floor exercises a part of your daily routine.
If you are already pregnant, it is advisable to seek professional assistance with strengthening your pelvic floor as the exercises can cause harm if done incorrectly. A Pelvic Floor Therapist can assist by offering you advice as well as tailored exercises to help strengthen your pelvic floor.
Other methods of strengthening the pelvic floor muscles include physiotherapy, yoga and reflexology. All therapy methods are suggestions only and you would need to speak to your OBGYN and/or other professionals to decide what would work best for you.
The bottom line is, if you haven’t already started regular pelvic floor strengthening exercises, you should. These exercises are just beneficial all round, even for men.
The benefits of strengthening the pelvic floor
95% of women who regularly performed pelvic floor exercises with a pelvic floor therapist, reported having lower postpartum incontinence than women who did not do pelvic floor exercises. Several other studies also found similar results; women who do regular pelvic floor exercises pre, during and post pregnancy, report having fever pelvic floor issues such as pain, incontinence and prolapse.
How to strengthen the pelvic floor
Pelvic floor exercises are sometimes more commonly known as kegels. To correctly perform these exercises, it is advisable to speak to a pelvic floor specialist. But here is a basic outline of how to do them.
Sit with your back straight and lean slightly forward. Contract the muscles around the vagina and rectum without clenching your glute muscles. Try and pull the muscles inwards, towards the center of your body, and upwards towards your navel. Imagine you are trying to hold in a wee with your muscles.
Some people recommend stopping a wee mid-stream to get familiar with the sensation of a kegel and to locate the correct muscles. However, it is important not to train while urinating as this can affect the proper functioning of your bladder.
Main takeaways
1) Pelvic floor exercises are important for your future health
Make pelvic floor exercises part of your daily routine to prevent weakening of the muscles and future incontinence. Even if you gave birth several years ago and have not experienced any pelvic floor issues, it is advisable to incorporate strengthening exercises as a prevention for incontinence during menopause and/or old age.
2) It is always best to speak to a pro
A visit to a Pelvic Floor Therapist is the best option if you want to know the state of your pelvic floor health, expert advice, or if you are experiencing any pain in your pelvis during or post pregnancy. Seeking professional help is always advisable if you are trying something new or if you are uncertain.
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