Pelvic Floor Exercises: Do They Really Help During Labour and Birth?
If you’re pregnant, you’ve probably heard about pelvic floor exercises (aka Kegel exercises). They’re said to be the winner solution for making labour easier, helping with postpartum recovery, and just generally keeping everything down there in check. But do they really? Let’s cut through the noise and get real about what these exercises actually do, when they help, and when they might not. Plus, we’ll share some easy-to-follow steps so you can try them out yourself.
What Even Is Your Pelvic Floor?
First things first: What are we talking about when we say “pelvic floor”? Think of your pelvic floor as a hammock of muscles at the bottom of your pelvis. These muscles support your bladder, uterus, and bowels, and they’re key players in controlling things like peeing and pooing. When you’re pregnant, your pelvic floor also has the super important job of holding up your growing baby.
But here’s the kicker: During labour, these muscles need to be both strong and flexible. They should be able to support the weight of your baby but also relax enough to let your baby come through the birth canal. It’s a fine balance, and that’s where the confusion often kicks in.
The Real Deal: Do Pelvic Floor Exercises Help or Hinder Labour?
There’s this idea floating around that if you just do enough pelvic floor exercises, your labour and recovery will be a breeze. But that’s not always how it works. While pelvic floor exercises can be super beneficial, it’s important to get the full picture.
When Pelvic Floor Exercises Can Help:
Shorter Pushing Stage: A review of research found that women who did pelvic floor exercises during pregnancy had a shorter pushing stage (that’s the second stage of labour) by about 20 minutes, especially if it’s your first baby (Sobhgol, Smith, & Dahlen, 2020). When you’re in the thick of it, 20 minutes can feel like a big deal!
Less Chance of Tearing: The same research showed that these exercises might help protect your perineum (the area between your vagina and anus) from severe tearing during birth, lowering the risk by 43% (Sobhgol, Smith, & Dahlen, 2020).
Overall Shorter Labour: Another study with 100 pregnant women found that those who did regular pelvic floor exercises had shorter labours overall (Goda et al., 2015). So, if the idea of speeding things up sounds good to you, this might be worth considering.
Better Chances of a Vaginal Delivery: There’s also evidence that combining pelvic floor exercises with Doula support can improve muscle tension and increase the chances of having a vaginal delivery (Feng, 2012). If you’re hoping to avoid interventions, this could be helpful.
When Pelvic Floor Exercises Might Not Be the Answer:
But here’s where it gets tricky: not all studies agree. One trial with 301 first-time mums didn’t find a significant difference in the pushing stage for those who did pelvic floor exercises, though they did have fewer cases of long labours (Salvesen & Mørkved, 2004).
And - sometimes, if you do these exercises too much or incorrectly, your pelvic floor could become too tight, which might actually make labour harder. The key is finding that sweet spot between strength and relaxation.
So, Should You Be Doing Pelvic Floor Exercises?
Absolutely, but with a few things to keep in mind. Pelvic floor exercises can be a game-changer, but they’re not the only thing that matters. It’s just as important to focus on relaxing those muscles as it is to strengthen them. If you’re not sure you’re doing them right, a quick chat with a physiotherapist who specialises in women’s health can make a world of difference.
Pelvic Floor Exercises to Try During Pregnancy
Ready to give them a go? Here are a few exercises you can easily fit into your daily routine:
1. Basic Kegel Exercise:
Step 1: Sit comfortably or lie down with your knees slightly apart.
Step 2: Imagine you’re stopping the flow of urine midstream. That’s your pelvic floor at work.
Step 3: Hold that squeeze for 5 seconds, then relax for 5 seconds.
Step 4: Repeat 10 times. As you get stronger, try holding the squeeze for 10 seconds.
2. Quick Flicks:
Step 1: Get comfy – either sitting or lying down.
Step 2: Quickly squeeze your pelvic floor muscles, then let go just as fast.
Step 3: Repeat 10-20 times. These quick flicks help train your muscles to react fast – which is exactly what you want during labour.
3. Pelvic Floor Relaxation:
Step 1: Find a quiet spot to relax.
Step 2: Take a deep breath in, and as you breathe out, imagine your pelvic floor muscles gently releasing.
Step 3: Do this a few times, really focusing on letting go of any tension. This is a great one to practice as you get closer to your due date.
4. The Elevator Exercise:
Step 1: Visualise your pelvic floor muscles as an elevator with three floors.
Step 2: Slowly lift your pelvic floor to the first floor, then the second, and finally the third, holding at each ‘floor’ for a second.
Step 3: Slowly release back down, floor by floor. This one’s great for building control.
Wrapping It Up
Pelvic floor exercises are definitely worth adding to your pregnancy routine, but don’t stress about doing them perfectly. It’s all about balance – making sure your muscles are strong but also knowing how to relax them when you need to. If you’re ever in doubt, don’t hesitate to reach out to a professional for guidance.
So, whether you’re squeezing those muscles during a Netflix binge or practising your relaxation techniques before bed, know that you’re taking steps to prepare your body for the amazing journey of childbirth. Your pelvic floor – and your future self – will thank you.