3 Signs Your Pelvic Floor Needs Help During Pregnancy (and How to Fix It!)

Your pelvic floor plays a crucial role in supporting your body during pregnancy, but sometimes it needs extra attention. Ignoring early signs of dysfunction can lead to discomfort, pain, and even long-term issues postpartum. In this blog post, we’ll cover three key signs that indicate your pelvic floor may need help and what you can do about it.

Why Your Pelvic Floor Health Matters During Pregnancy

The pelvic floor is a group of muscles that support your bladder, uterus, and bowel. During pregnancy, these muscles endure extra pressure as your baby grows. A well-functioning pelvic floor helps prevent pain, discomfort, and complications like incontinence and prolapse. Let’s dive into the warning signs that your pelvic floor needs attention.

1. Leaking Urine When Sneezing, Coughing, or Laughing

Experiencing leaks when you sneeze, cough, or laugh? This is called stress incontinence and is a major sign that your pelvic floor muscles may not be providing enough support. While it’s common during pregnancy, it’s not something you have to accept. Strengthening your pelvic floor and learning how to engage these muscles properly can help reduce leaks and improve bladder control.

What to Do:

• Practice diaphragmatic breathing to improve core and pelvic floor coordination.

• Perform pelvic floor exercises (but avoid over-tightening—balance is key!).

• Seek guidance from a pelvic floor therapist for personalized support.

2. Pelvic or Lower Back Pain

Persistent pelvic pain, lower back discomfort, or a feeling of instability can indicate that your pelvic floor is either too weak or too tight. Since these muscles help stabilize your pelvis and spine, dysfunction can contribute to misalignment and discomfort in daily activities.

What to Do:

• Incorporate gentle core and hip-strengthening exercises.

• Focus on posture and body mechanics, especially when lifting or moving.

• Avoid prolonged sitting—try to stand and move regularly throughout the day.

3. Heaviness or Pressure in Your Pelvis

A sensation of heaviness, dragging, or pressure in the lower pelvic region may be a sign of pelvic organ prolapse or excess strain on your pelvic floor. Addressing this early can prevent worsening symptoms and improve overall comfort.

What to Do:

• Avoid excessive straining during bowel movements—stay hydrated and eat fiber-rich foods.

• Use proper breathing techniques during exercise and daily activities.

• Consider supportive garments like a pregnancy support band if needed.

How to Strengthen Your Pelvic Floor During Pregnancy

If you’re experiencing any of these symptoms, it’s important to take action. Here are some ways to strengthen and care for your pelvic floor:

• Work with a pelvic floor therapist for a personalized assessment.

• Incorporate safe pelvic floor exercises into your routine.

• Avoid overdoing Kegels—focus on both contraction and relaxation for balance.

• Practice good posture and deep core engagement.

Final Thoughts

Pelvic floor health is essential during pregnancy and beyond. Recognizing these warning signs early and taking proactive steps can make a huge difference in your comfort and postpartum recovery. If you want to learn more, check out our team’s latest YouTube videos for quick, actionable tips or book your in person or virtual session here.