We talk sooo much about your pelvic floor during birth + postpartum – but what changes are happening during pregnancy? Your pelvic floor has 5 main functions:
– Sump pump: involved in blood flow and lymphatic drainage.
– Sexual function: involved with rhythmic contractions during orgasm, too much tension or irritation can lead to issues with intimacy/intercourse.
– Support: the pelvic floor’s combo of bony structures, ligaments, and muscles are a sling that support your pelvic organs + create form.
– Stability: the pelvic floor help to stabilize your spine and abdomen to allow you to lift, move, run.
– Sphincteric: sphincters are what prevent you from peeing/pooping yourself. These specific sphincters are generally always “active” but relax when you go to the bathroom.
Pregnancy can affect all five of these functions due to the demands of the increasing weight of your uterus, placenta, and growing baby.
Vascular changes that happen during pregnancy combined with increased pressure can lead to more swelling, particularly in your vulva, and potentially varicosities. This is a great time to invest in compression undergarments and leggings. Also making sure you’re staying nice and hydrated!
You may notice pain or discomfort with intercourse due to increased pressure and irritation. Lubrication, foreplay, and different positions are your friends.
You might also more heaviness in your pelvic floor, well because you have more weight on it. Doing positions where you get your hips higher than your shoulders can help with temporary relief (down dog, puppy pose, glute bridge, open knee chest). Avoiding constipation can be key here too.
The stability aspect may also be changed, especially with the normal change of diastases rectified affecting your abdominal muscles. You may need to modify lifts or go lighter in the gym (relative to you). You might notice pelvic pain or discomfort as well – which can be where supports and SI belts come in.
Many pregnant women start to notice leaking as well. Again, your pelvic floor is getting stressed and your bladder might be squished. Focus on good toileting habits, staying hydrated, avoiding constipation – and seek help if the leaking is bothersome or worsening EVEN DURING PREGNANCY.
I hope this information helps you during your pregnancy journey and aware of some changes that happen and how to support yourself if you do!
If you need more guidance or have questions – schedule a free consult call! I am always happy to provide guidance.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach