How to Prevent Pelvic Floor Dysfunction During Pregnancy

Pregnancy is a beautiful journey that comes with various changes to a woman's body. One of these changes is the weakening of the pelvic floor muscles, which can lead to pelvic floor dysfunction. Pelvic floor dysfunction is a common problem that affects a large number of pregnant women, and it can cause discomfort, pain, and even lead to complications during childbirth. However, with the right knowledge and exercises, you can prevent pelvic floor dysfunction during pregnancy. In this article, we will discuss how to prevent pelvic floor dysfunction during pregnancy, and the exercises that can help.

What is Pelvic Floor Dysfunction?

Pelvic floor dysfunction is a term used to describe a range of conditions that affect the muscles, ligaments, and nerves that support the pelvic organs. The pelvic floor has been the mass of muscles that is supporting the rectum, bladder, and uterus. During pregnancy, the pelvic floor muscles become weak due to the weight of the growing baby, which can cause problems like urinary incontinence, constipation, and pelvic pain.

Maintain a Healthy Weight

Maintaining a healthy weight is crucial during pregnancy. Being overweight puts more pressure on the pelvic floor muscles, making them weaker. Therefore, it's essential to eat a healthy diet, exercise regularly, and avoid unhealthy habits like smoking or excessive alcohol consumption.

Practice Kegel Exercises

Kegel exercises are a great way to strengthen the pelvic floor muscles. These exercises involve contracting and relaxing the muscles that control the flow of urine. To perform Kegel exercises, squeeze the muscles in your pelvic area and hold for a few seconds before relaxing. Repeat this exercise for 10-15 repetitions, three times a day.

Avoid Heavy Lifting

During pregnancy, you should avoid lifting heavy objects as it puts pressure on the pelvic floor muscles. If you must lift something, make sure to bend your knees and use your legs to lift rather than your back. Also, avoid holding your breath when lifting as it puts more pressure on the pelvic floor muscles.

Stay Hydrated

Staying hydrated during pregnancy is essential to keep your body healthy and to prevent pelvic floor dysfunction. When you are dehydrated, it can cause constipation, which can put pressure on the pelvic floor muscles.

Use Good Posture

Good posture is essential during pregnancy to prevent pelvic floor dysfunction. When you have good posture, it helps to align your spine, pelvis, and hips, which reduces the pressure on the pelvic floor muscles. To maintain good posture, stand up straight, and keep your shoulders back and your chin up.

Avoid Straining during Bowel Movements

Straining during bowel movements can cause pelvic floor dysfunction, and it's essential to avoid it during pregnancy. To prevent constipation, eat a high-fiber diet, stay hydrated, and avoid sitting on the toilet for extended periods.

Take Prenatal Classes

Prenatal classes can help you prepare for childbirth and prevent pelvic floor dysfunction. These classes provide information on exercises, breathing techniques, and positions that can help strengthen the pelvic floor muscles and prepare your body for childbirth.

Conclusion

Pelvic floor dysfunction is a common problem that affects pregnant women, but with the right knowledge and exercises, you can prevent it. Maintaining a healthy weight, practicing Kegel exercises, avoiding heavy lifting, staying hydrated, using good posture, avoiding straining during bowel movements, and taking prenatal classes can help prevent pelvic floor dysfunction.