First of all, it’s not really a floor. Floors are hard and sturdy, immovable. If it was a “floor” it would be too inflexible to allow a baby to pass through it. It has to be elastic and stretchy. Think of it as a pelvic “hammock.” It’s like a muscle sling that cradles your internal organs and keeps everything in place. During the nine months of pregnancy, you slowly weigh down that sling as your uterus and baby get bigger and heavier. The hormone relaxin makes all your soft tissues more springy and flexible, and that hammock starts to sag under the pressure. Then the big day comes, and the muscles are stretched beyond capacity. It’s amazing that our bodies return to some semblance of normal after this process. There are things you can do throughout your pregnancy that will help prevent damage to your poor pelvic floor.
Four legged mammals do not suffer incontinence or prolapse after birth. Why? Because their pelvic floor is located behind, instead of underneath, the uterus. There is no weight burdening the muscles during pregnancy. The key to saving your pelvic floor is getting the baby’s weight off of it as often as possible. Think like a cow! Get down on all fours throughout the day. (Not in public, though!) Cat-Cow, Child’s pose, and Puppy pose should become your best friends. Use your abdominal muscles to support the baby, squeezing him in toward your spine to protect your lower back. (Click here for descriptions of the Top 10 Poses for Pregnancy)
Lay down on your left side for at least 20-30 minutes, as often as you can during the day. There is no such thing as too much rest during pregnancy! Place a pillow in between your knees and then just breathe slowly and evenly. This would be a good time to practice your kegels!
Buy one of those big, inflatable exercise balls and sit on it instead of the couch. Spread your knees and rock your pelvis from side to side, back and forth, and around in circles. This can be a huge relief for a sore low back. Remember your kegels. The pressure of the ball helps to support your pelvic floor and prevent or relieve hemorrhoids. (The ball can also be a great place to spend early labor. Bouncing lightly up and down helps the baby descend into the pelvis.)
Did I mention to practice your kegels?
