Importance of Pelvic Floor and Core Health During Pregnancy

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Importance of Pelvic Floor and Core Health During Pregnancy

By Megan Roup

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Recognizing the significant role your pelvic floor and core play in your prenatal health is the first step in making informed choices that prioritize your overall well-being during pregnancy. 

Pelvic Floor Health

  • Supporting your baby: Your pelvic floor muscles provide vital support to your growing uterus and the developing baby. A strong pelvic floor helps prevent excessive strain.
  • Pelvic floor function: These muscles play a critical role in controlling bladder and bowel function. Understanding how to lengthen your pelvic floor can reduce the risk of urinary incontinence, a common issue during and after pregnancy.
  • Preventing pelvic organ prolapse: A robust pelvic floor helps prevent pelvic organ prolapse, a condition where the pelvic organs shift out of their normal positions, often leading to discomfort and complications.

Core (Transverse Abdominals) Health During Pregnancy

  • Spine support: A strong core stabilizes your spine and pelvis, reducing the risk of back pain, a common pregnancy discomfort.
  • Improved posture: Maintaining core strength promotes better posture, reducing strain on your back.
  • Postpartum recovery: A well-conditioned core aids in postpartum recovery by providing the foundational strength needed for healing and returning to pre-pregnancy fitness levels.
  • Optimal body mechanics: Strong core muscles facilitate better body mechanics, ensuring that you can safely lift objects and perform daily activities without risking injury or overexertion.

One great way to connect with your core and build pelvic floor health is by following the TSS Mama Prenatal Program, and the TSS Postpartum Pelvic Floor and Core Recovery Program, which help you strengthen and lengthen your pelvic floor to create strong healthy muscles that will serve you throughout your pregnancy and postpartum.

Proper Posture and Body Mechanics for Core Health

Prioritizing proper posture is a proactive way to enhance core health, minimize discomfort, and maintain ideal alignment throughout pregnancy. Here are our favorite tips for maintaining proper posture and body mechanics:

  • Neutral spine: When standing or sitting, aim for a neutral spine position. Imagine a straight line from your head through your spine and down to your tailbone. Avoid tucking or tilting the pelvis.
  • Engage core gently: Activate your core muscles gently and continuously, as though you're putting on a corset, wrapping back to front and zipping up through the midline. Avoid excessive bracing or bearing down.
  • Even weight distribution: Distribute your body weight evenly between both feet when standing. This prevents undue strain on your lower back.
  • Sitting posture: When sitting, use a chair with good lumbar support. Sit all the way back in the chair with your feet flat on the ground.
  • Proper lifting technique: When lifting objects, bend at your knees and hips rather than your waist. Use your breath and engage your core muscles to support your back.
  • Adjust workspaces: If you have a desk job, make sure your workstation is ergonomically designed to promote good posture.
  • Avoid crossing legs: Crossing your legs can disrupt proper pelvic alignment. Sit with your feet flat on the floor or use a footrest.

Listening to Your Body: Signs of Overexertion and Modifications

Pregnancy comes with significant changes to your body, and it's essential to recognize specific signs of overexertion and to make appropriate modifications to your fitness regimen to prevent it.

  • Pain or discomfort: Sharp or persistent pain, particularly in the abdominal area, pelvis, or lower back, should not be ignored
  • Shortness of breath: It's normal for your breathing rate to increase during exercise, but if you find yourself excessively out of breath or struggling to breathe, it's time to slow down.
  • Dizziness or lightheadedness: Feeling lightheaded or dizzy can indicate inadequate oxygen supply to you and your baby. If this occurs, stop exercising immediately.
  • Excessive fatigue: Feeling overwhelmingly tired to the point where it affects your coordination and balance suggests your body needs rest.

Remember that you do not have to navigate this alone. In our Prenatal Pelvic Floor Program, we focus on teaching you to safely move your body to strengthen your pelvic floor and core during pregnancy, which will help your body adjust and prepare for the added weight of carrying a growing baby. Prioritizing your pelvic floor and core health is key to your maternal journey and the promise of a smoother postpartum recovery. Best of luck in your journey to motherhood! 

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Importance of Pelvic Floor and Core Health During Pregnancy

Importance of Pelvic Floor and Core Health During Pregnancy

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