Avoid These 4 Things During Pregnancy to Support Your Pelvic Floor for Birth
Hey there, expecting mamas! As you prepare for childbirth, it's crucial to take care of your pelvic floor health. Here are four common habits to avoid to help maintain optimal pelvic floor function and support a smoother delivery.
1. Constipation:
Straining during bowel movements puts excessive pressure on the pelvic floor muscles, potentially worsening existing issues or leading to new ones like pelvic organ prolapse or urinary incontinence. To alleviate constipation, prioritize hydration, fiber-rich foods, magnesium supplements as recommended by your healthcare provider, and regular movement. Occasionally, gentle stool softeners like Miralax can also be helpful.
2. Slouching:
Poor posture compresses the abdomen and pelvis, increasing pressure on the pelvic floor. This misalignment not only strains pelvic floor muscles but can also contribute to pelvic girdle pain and discomfort in the lower back during pregnancy. Additionally, pelvic orientation influenced by posture can impact the baby's position in the womb, potentially affecting labor and delivery ease.
Tips: Focus on maintaining an upright posture with your ribs stacked over hips. This promotes proper pelvis alignment, enhances hip stability, and reduces strain on the pelvic floor muscles.
3. Jaw and Glute Clenching:
Constantly tensing your jaw and glutes creates chronic tension throughout the body, including the pelvic floor. This tension can lead to overall muscle weakness and dysfunction, hindering the pelvic floor's ability to relax and lengthen as needed during pregnancy and childbirth. Relaxing the pelvic floor muscles is essential for accommodating your growing baby and facilitating a smoother labor.
Recommendation: Practice mindfulness to identify and release tension in your jaw and glutes throughout the day. Incorporate relaxation techniques like deep breathing and gentle stretching to promote pelvic floor relaxation.
4. Over-Reliance on Walking:
While light walking is a safe and beneficial form of exercise during pregnancy, relying solely on it may not provide sufficient support for your pelvic floor. Walking alone does not specifically target pelvic floor muscles, which are crucial for optimal function during pregnancy and postpartum recovery.
Tip: Incorporate a variety of movement patterns into your exercise routine. Consider prenatal yoga, pelvic floor exercises, gentle strength training, and stretching to support pelvic floor health and overall well-being. These exercises help maintain muscle tone and flexibility, preparing your body for the demands of labor and childbirth.
Sharing Knowledge for Better Pelvic Health:
Many of us didn't know these tips during pregnancy. Share this information with your pregnant friends—it could make a significant difference in their pelvic floor health and overall comfort during pregnancy.
Remember, these practices aren't just for pregnancy; they're beneficial for anyone looking to improve pelvic floor function.