Becoming a mum is a beautiful journey, bringing its fair share of joys and challenges.
Amidst interrupted sleep, countless nappy changes and a whirlwind of emotions, your pelvic floor inevitably takes a back seat.
People might have mentioned "doing your Kegel exercises" or "squeezing down there", but you’re not sure how to find your pelvic floor or why it even matters. You might be wondering, “Do I need to bother if everything seems fine right now?” Don’t worry, you’re not alone – many new mums face this exact dilemma and don’t know where to start.
Here’s the thing: when it comes to pelvic health, prevention is powerful. Supporting your body now can help you avoid a range of distressing issues down the line. With International Day of Action for Women’s Health happening this month, we’re taking the guesswork out of pelvic floor exercises and putting these misunderstood muscles centre-stage.
The pelvic floor is a group of muscles and connective tissues located in your pelvis, shaped just like a hammock. One end is attached to your pubic bone at the front, and the other to your tailbone at the back. These multi-tasking muscles work hard every day to support your uterus, bladder and bowel. They are also incredibly important for sexual function.1
Your pelvic floor plays an important role in supporting your growing baby during pregnancy and it can undergo significant stress, especially during the second stage of labour. Even if you end up having a caesarean but still go through labour, your risk for pelvic floor issues rises. The strain on these muscles means they might not work as well as they did before your baby was born.
Generally, the more vaginal births you have, the higher the chances of developing pelvic floor problems. Everyone’s pelvic floor recovery journey is unique – some women recover quickly, while others may need more time and training to restore normal function.2
People often over-emphasise the importance of having a ‘strong’ pelvic floor, but it is equally crucial that these muscles remain flexible and reactive. A flexible pelvic floor can quickly adapt to sudden pressure changes, providing better support and preventing issues like bladder leaks while running, jumping or sneezing.
Many women struggle to locate their pelvic floor after pregnancy, and no wonder! How do you actively connect with muscles you’ve instinctively relied on all this time? People often attempt Kegels, which is the act of squeezing, holding and releasing the muscles you use to stop passing gas or to stop urinating midstream. You should feel a slight pulling around your rectum and vagina when you try these.4
If you can’t, don’t worry. Many women struggle to find and contract the pelvic floor muscles correctly using this method.
When the pelvic floor is functioning properly, we rely on a skill called proprioception – the ability to sense the position and movement of our body without needing to look.5 Just like as a seatbelt in a car will lock in place during sudden braking, your pelvic floor should automatically contract when pressure increases – like during a sneeze or laugh.6
Empelvic uses targeted tactile pressure points to give your body the nudge it needs to reactivate your mind-body connection. Designed by a midwife with decades of experience working with postpartum mothers, this contoured cushion helps you to reawaken your natural proprioception and reactivate your pelvic floor’s instinctive movement with breathing exercises, resulting in the vertical alignment of your diaphragm and your pelvic floor.
The simple, 5-minute routines fit easily around your busy schedule, so you can take a little time each day for yourself, because you deserve it.
Simply place it on a chair or any firm seating surface, ensuring the contoured side is positioned under your pelvic region. Sit down gently and follow these breathwork exercises, allowing the cushion to support and relieve pressure from your pelvic floor muscles.
“When sitting on Empelvic, doing the exercises, I noticed I was able to identify where the muscles were, which has been amazing for me because now I actually know that I'm doing. Now I am very in tune with my pelvic floor.”
If you haven't started any pelvic floor exercises yet, now is a great time to begin. You can start pelvic floor exercises from day 1 if you feel ready, but it is important to start gently and build up slowly.7
Try to make them a daily ritual by fitting them in with your morning cuppa or during your baby’s nap. Every time you remember to do your pelvic floor exercises, you're actively strengthening the muscles that support your recovery, boost bladder control, and help you feel more confident – just a few minutes a day can make a big difference.
Consult your GP, midwife or obstetric physiotherapist to find the best treatment plan for you. For more tips and helpful guidance around pelvic health, follow us on Instagram and Facebook.
