Navigating Your Pregnancy Journey: A Pelvic Floor Therapist's Guide

As pelvic floor physical therapists, we've had the privilege of working with many expectant mothers through their pregnancy journeys. It's such a remarkable time - filled with joy and excitement, but also plenty of questions and physical changes. Today, we'd like to share some practical guidelines to help you understand what's happening in your body and how to take care of yourself during this transformative time.

First Trimester: Understanding the Early Changes

During early pregnancy, your body experiences significant hormonal shifts that affect nearly every system. Here's what's happening and how to manage:

What Your Body Is Experiencing:

• Soaring progesterone levels causing fatigue and increased sleep needs

• Increased blood volume making your kidneys work overtime, leading to frequent urination

• Slowed digestive system potentially causing constipation

Focus Areas:

• Prioritize Rest: Listen to your body when it tells you to slow down

• Stay Hydrated: Drink plenty of water and increase dietary fiber to help with constipation

• Gentle Movement: Walking is excellent if you have the energy

• Continue Existing Exercise: If you were active before pregnancy, you can generally continue your routine as energy allows

Second Trimester: The "Golden Period"

Many women experience a welcome energy boost during this stage, but it's also when you'll start noticing physical changes that affect your posture and comfort.

What Your Body Is Experiencing:

• Increased energy compared to the first trimester

• Development of aches and pains around the pelvis due to relaxin hormone, your growing belly, and postural changes

• Possible vaginal discharge (clear or white) which is typically normal

Focus Areas:

• Core and Hip Stabilization: Begin focusing on exercises that support your changing body

• Learn Intra-abdominal Pressure Management: This skill will be crucial throughout pregnancy and delivery

• Research Resources: This is a great time to explore childbirth education classes, doulas, postpartum support groups, and lactation consultants

• Walking and Proper Mechanics: Pay attention to your posture and lifting techniques as your center of gravity shifts

Third Trimester: Preparing for Birth

As you approach your due date, your body begins its remarkable preparation for childbirth.

What Your Body Is Experiencing:

• Increased relaxation of pelvic connective tissues due to relaxin hormone

• Lower back discomfort and pelvic pain

• Potential shortness of breath as your growing uterus limits lung expansion

• Continued adjustments in posture and balance

Focus Areas:

• Continue Intra-abdominal Pressure Management Practice: This will help with delivery and postpartum recovery

• Learn Pelvic Floor Relaxation: This is crucial for birth – consider attending birth preparation sessions with a pelvic floor therapist

• Use Support Devices: A pregnancy belly support band may provide relief

• Attend Birth Education Classes: Knowledge is empowering for the birthing process

General Activity Guidelines Throughout Pregnancy

Regardless of which trimester you're in, these guidelines apply throughout your pregnancy journey:

1. Listen to Your Body: Pregnancy is not the time to push through pain or exhaustion

2. Stay Active Within Reason: Walking is one of the best exercises for pregnant women

3. Focus on Posture: As your body changes, be mindful of your alignment

4. Practice Pelvic Floor Awareness: Learning both how to engage AND relax your pelvic floor muscles is essential

5. Hydrate and Maintain Fiber Intake: This helps with many common pregnancy discomforts

6. Seek Professional Guidance: A pelvic floor physical therapist can provide personalized recommendations for your specific needs

How Empower Physical Therapy Can Help

At Empower Physical Therapy, we specialize in supporting women through all stages of pregnancy and beyond. If you're experiencing any of the following, we encourage you to reach out for personalized care:

• Pelvic pain or discomfort

• Lower back pain

• Hip or pubic symphysis pain

• Urinary frequency or leakage

• Difficulty with daily activities due to pregnancy-related discomfort

• Questions about preparing your pelvic floor for birth

• Concerns about postpartum recovery

Our specialized pelvic floor therapists provide individualized assessments and treatment plans tailored to your unique needs. We offer hands-on techniques, targeted exercises, and education to help you navigate pregnancy with confidence and comfort. Many pregnant women find that even 1-3 sessions can make a significant difference in their pregnancy experience.

Remember, seeking help isn't a sign of weakness—it's a proactive step toward a healthier pregnancy, birth, and postpartum recovery. We're here to empower you through this journey.

Remember that every pregnancy is unique. These guidelines offer general direction, but always consult with your healthcare providers about specific concerns or conditions you may experience during pregnancy.

Your body is doing incredible work growing your baby – honor that process by giving yourself the care, attention, and knowledge you need for this journey.

Disclaimer: This blog post contains general information and should not replace medical advice from your healthcare provider.