Prepare Your Pelvic Floor Early for a Stronger Pregnancy

Preparing Your Pelvic Floor for Pregnancy: Why Early Action Matters for a Leak-Free, Stronger Recovery

When preparing for pregnancy, women are often encouraged to take prenatal vitamins, eat well, and begin regular checkups, but pelvic floor health is still too often overlooked. Yet this “hidden” layer of muscles plays a critical role in your comfort during pregnancy, your ease of delivery, and your ability to recover and restore function afterward. A strong pelvic floor before conception sets the stage for a more resilient, leak-free, and confident journey into motherhood.

Why Pelvic Floor Health Matters Before Pregnancy

The pelvic floor is a group of muscles and connective tissue that support the bladder, uterus, and bowel. These muscles help control continence and sexual function and form part of the core that stabilises your body during movement. Pregnancy and childbirth can place significant stress on the pelvic floor, which can lead to issues such as urinary incontinence, prolapse, and sexual dysfunction if not properly supported.

Many women only begin pelvic floor exercises after giving birth, often in response to symptoms. But by then, damage may already be done. Proactive pelvic floor training before pregnancy, ideally several months before conception can:

• Increase muscle tone and endurance to support the growing uterus
• Reduce the risk of stress urinary incontinence (SUI) and prolapse (POP) during pregnancy and postpartum
• Help you push more effectively during labour
• Accelerate postpartum healing and return to function

A 2020 Cochrane review concluded that pelvic floor muscle training (PFMT) in pregnancy can reduce the risk of urinary incontinence both during pregnancy and after birth, especially for first-time mothers (Woodley et al., 2020). Prevention truly is better than cure.

Common Pelvic Floor Issues After Pregnancy

Even a textbook pregnancy and birth can stretch and weaken the pelvic floor. Without adequate tone and recovery, women may experience:

1. Urinary Incontinence - Up to 50% of women experience urinary leakage in pregnancy, and 30% continue to leak one year after childbirth (Viktrup et al., 1992). Stress incontinence, leakage with coughing, sneezing, or exercise is especially common and often stems from reduced support to the bladder and urethra.

2. Pelvic Organ Prolapse - Prolapse occurs when one or more pelvic organs (bladder, bowel, or uterus) descend into the vaginal canal due to weakened support structures. Symptoms include a sensation of pressure, bulging, or heaviness in the vagina. One study found that up to 50% of women may develop some degree of prolapse after childbirth, even if symptoms don’t appear immediately (Handa et al., 2011).

3. Weakened Core and Sexual Dysfunction - The pelvic floor works in synergy with the abdominal and back muscles and diaphragm to stabilise the trunk. When this connection is disrupted, women may experience core instability, lower back pain, and diminished sexual sensation or satisfaction.

These issues can significantly affect quality of life and mental well-being—but they are not inevitable. Early intervention and consistent training can make a world of difference.

How Kegel8 Pelvic Floor Toners Support Pre- and Postnatal Health

Kegel exercises, or pelvic floor contractions are the gold standard for improving strength and control in this important muscle group. However, research has shown that up to 50% of women perform Kegels incorrectly when relying on verbal instructions alone (Bump et al., 1991).

This is where technology like Kegel8 Pelvic Toners can provide a measurable advantage.

Key Benefits for Pregnancy Preparation:

• Precision and safety: Encourages correct technique, reducing the risk of bearing down or engaging the wrong muscles.
• Consistency: Guided sessions make it easier to build a regular, manageable routine.
• Motivation: Seeing real-time progress keeps users engaged and focused on their goal.

Kegel8 devices like the Ultra 20 are popular for pre- and postnatal use because they offer dedicated programs for pregnancy preparation, postpartum recovery, and incontinence support. When used consistently, these programs can help you maintain pelvic floor strength before pregnancy, reduce the risk of issues during, and facilitate faster recovery after birth.

The Role of SRC Compression Garments in Pelvic Floor Support

While strengthening the pelvic floor is essential, it’s also important to minimise strain on it during pregnancy. As the uterus grows, it puts increasing downward pressure on the pelvic organs and connective tissues. This is where external support can help reduce the load.

SRC Health Compression Garments, such as the SRC Pregnancy Shorts and Leggings, are designed by women’s health experts to provide targeted support to the perineum, pelvis, and back. Unlike basic maternity shapewear, SRC garments use patented medical-grade compression fabrics and multi-layered panels to deliver functional support without restricting movement or blood flow.

How SRC Garments Support Pelvic Floor Function:

• Reduce downward pressure on pelvic organs: Helping prevent pelvic floor overloading and prolapse
• Improve pelvic stability: Supporting the low back, sacroiliac joints and pubic symphysis, reducing pain and muscle strain
• Encourage upright posture: Optimising core and pelvic alignment, which can reduce tension on the pelvic floor
• Enhance circulation: Promoting lymphatic flow and reducing swelling

Postnatally, SRC Recovery Shorts offer gentle compression to support stretched abdominal and pelvic tissues while encouraging circulation and healing. They can be worn soon after delivery-vaginal or caesarean and help women feel more secure and confident as they return to movement.

Building a Complete Pelvic Health Strategy

To truly prepare your body for pregnancy and beyond, your pelvic floor strategy should be multidimensional. Here’s how to get started:

1. Get Assessed Early - See a pelvic health physiotherapist for a preconception pelvic floor assessment. They can identify any weaknesses, check for correct Kegel technique, and prescribe a personalised program.

2. Use the Right Tools - Incorporate a Kegel8 Pelvic Toner to take the guesswork out of your exercises. These devices support both beginners and experienced users in building consistent, measurable progress.

3. Wear SRC Compression Garments - Add SRC Pregnancy Shorts or Leggings to your daily routine from as early as 12–14 weeks’ gestation, or earlier if symptoms arise. These garments provide essential support while remaining comfortable enough to wear both day and night.

4. Stay Active and Hydrated - Physical activity supports circulation, core strength, and pelvic floor coordination. Combine walking, prenatal Pilates, or swimming with pelvic floor exercises for a holistic routine. Avoid constipation by drinking plenty of water and eating fibre-rich foods, straining on the toilet can be one of the biggest contributors to pelvic floor damage.

5. Plan Postnatal Recovery Early - Before birth, plan your recovery tools. SRC Recovery Shorts, Kegel8’s postnatal programs, and a pelvic health physiotherapy check (at 6 weeks postpartum or before) can all help restore function and prevent long-term complications.

To Conclude

Preparing your pelvic floor for pregnancy isn’t just about preventing problems, it’s about setting yourself up for strength, control, and confidence as you grow and care for new life. With early action, the right tools, and expert support, you can minimise the risk of leaks and prolapse, enhance your birth experience, and enjoy a smoother, stronger recovery.

Because your motherhood journey deserves nothing less.

References

Woodley, S. J., Boyle, R., Cody, J. D., Mørkved, S., Hay‐Smith, E. J. C. (2020). Pelvic floor muscle training for preventing and treating urinary incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews, 5(5):CD007471. https://doi.org/10.1002/14651858.CD007471.pub4

Bump, R. C., Hurt, W. G., Fantl, J. A., Wyman, J. F. (1991). Assessment of Kegel exercise performance after brief verbal instruction. American Journal of Obstetrics and Gynecology, 165(2), 322–327.

Handa, V. L., et al. (2011). Pelvic floor disorders 5–10 years after vaginal or cesarean childbirth. Obstetrics and Gynecology, 118(4), 777–784.

Viktrup, L., Lose, G., Rønholt, A. M., & Rasmussen, P. E. (1992). The risk of urinary incontinence five years after the first delivery. American Journal of Obstetrics and Gynecology, 166(2), 694–697.

Szkwara, J. M., Hing, W., Pope, R., & Rathbone, E. (2019). Compression shorts reduce prenatal pelvic and low back pain: A prospective quasi-experimental controlled study. PeerJ, 7, e7080. https://doi.org/10.7717/peerj.7080