Pelvic Floor Health During Pregnancy Guide to Staying Strong and Comfortable

Meet Mia’s Journey to a Stronger Pelvic Floor

Mia loved feeling her baby kick—that was until a sneeze led to an embarrassing leak at her baby shower. She also found sitting through work meetings made her hips ache. Sound familiar? Like Mia, many moms-to-be experience pelvic floor issues, from bladder leaks to back pain. But here’s the good news: pelvic floor physiotherapy during pregnancy can help prevent these issues and make childbirth recovery smoother.

Let’s talk a few minutes to go over the pelvic floor and how to keep this group of muscles happy and healthy.

What’s the Pelvic Floor? (And Why Pregnancy Tests It)

Your pelvic floor kind of looks like a hammock-like group of muscles that support your bladder, uterus, and bowels. During pregnancy, your hormones loosen these muscles, and your growing baby also adds increased pressure. This can lead to:

• Stress incontinence (leaking when you laugh, cough, or sneeze)

• Pelvic pain (aching hips, lower back or the pubic area)

• Heaviness or prolapse

Fun fact: Pelvic floor issues affect up to 50% of pregnant women—you probably didn’t know that because most people don’t talk about it. We want to change this.

Pelvic Floor Exercises: Not Just Kegels!

Kegels get all the hype, seriously, everyone knows about these exercises now. But pregnancy-safe routines involve a lot more than just kegels:

• Deep Core Breathing: Inhale, letting your tummy expand. Exhale and slowly lift pelvic muscles (like stopping pee midstream).

• Squats with Support: Use a chair to practice sitting back, hold on to the chair, and then slowly squat down while keeping knees aligned over toes.

• Side-Lying Leg Lifts: Strengthen your hips and glutes, which can help ease pelvic strain.

Exercising during pregnancy, granted it’s been approved by your doctor, is incredibly important. That being said, check out this guide on safe exercises for pelvic floor pregnancy workouts. It goes into more detail, but swimming, yoga, and strength training can be really effective.

Pro Tip: Studies show recommended starting exercises early—even in the first trimester!

5 Benefits of Pelvic Floor Care During Pregnancy

• Fewer Leaks: Strengthen muscles to stop any accidents.

• Easier Labor: A strong pelvic floor helps with things like pushing and recovery.

• Less Back Pain: Stabilize your pelvis and back as your bump grows in size and weight

• Prevent Prolapse: Support your organs

• Boost Confidence: Feel empowered

When to See a Pelvic Floor Physiotherapist

While exercises help, see a specialist if you:

• Leak urine regularly

• Feel pelvic pressure when you are standing

• Pain during sex (common in later trimesters)

• Had previous birth injuries (like tearing)

“I waited until postpartum,” says Jenna, a mom of two. “Wish I’d gone sooner—my second pregnancy was way smoother!”

Many women assume discomfort, leaks and pain is just part of pregnancy, but that’s not true. Pelvic floor physiotherapy can make a huge difference and it’s not just about preventing leaks. It’s also about reducing pain and making recovery smoother. The earlier you start, the better you’ll be!” — Physiotherapist at Affinity.

What Happens in a Pelvic Floor Therapy Session?

No stirrups or awkwardness, leave that for your old dusty doctor clinics. Pelvic floor physio sessions focus on your comfort:

• Assessment: Your pelvic floor physiotherapist will check posture, breathing, and muscle strength (external exams only unless you consent to internal checks).

• Custom Exercises: Tailored specialized exercises for your specific trimester and symptoms.

• Birth Prep: Learn perineal massage techniques and other specialized tools to reduce tearing.

• Tools: Specialized equipment to help make exercises easier.

3 Mistakes to Avoid

• Overdoing Kegels: Tight muscles can and will cause more pain

• Doing Kegels WRONG: Most people are doing Kegel exercises completely wrong.

• Ignoring Pain: Don’t tough it out, make it better.

• Skipping Postpartum Care: Your pelvic floor will need some TLC after birth

How to Find a Pelvic Floor Specialist

• Ask Your OB/GYN: Many have trusted referrals or even a physiotherapist in their clinic

• Check Credentials: Look for pelvic floor therapists certified in prenatal/postpartum care.

• Look at Google Reviews: When you are searching “pelvic floor physiotherapy calgary,” look at all the reviews, reviews that mention “best pelvic floor physio”  are green flags.

Your Pelvic Floor Deserves Attention Now

Pregnancy transforms your body in new and amazing ways. That said, it doesn’t have to leave you with pain that doesn’t go away. Talking small steps today can prevent big problems tomorrow. As Mia learned, pelvic floor care isn't just about surviving pregnancy… it's about thriving through it.