Pelvic Health for Mums: Simple Strengthening Tips

We all know the dreadful feeling of suddenly needing the bathroom while having coffee with friends or shopping, and the embarrassment of leaking urine. For new mothers (and some experienced ones!), these bladder and bowel issues can be overwhelming. Help is available to regain freedom, maintain normal sexual function, and ensure optimal bowel and bladder health.

Why Pelvic Floor Health Matters

Progressive pelvic floor muscle training is recommended as a first-line treatment for incontinence (CG171 NICE Guideline 2016). Two-thirds of women with any type of incontinence who follow pelvic floor muscle training see improvements or a complete resolution of symptoms (National Institute of Research doi:10.33310/signal-000702). This is effective for urinary and faecal incontinence, constipation, pelvic organ prolapse, and sexual dysfunction.

Aoife Ni Eochaidh, founder of IPPM Home Pelvic Floor Routines, explains that hormonal changes during pregnancy and the post-natal period affect pelvic floor function. These changes can cause laxity in pelvic tissues, impact bladder and bowel muscles, and affect sexual function. Pelvic organ prolapse may also occur, where organs such as the bladder, rectum, or womb descend into the pelvic floor. Maintaining pelvic floor strength before, during, and after pregnancy is key to preventing these issues.

Understanding Your Pelvic Floor

The pelvic floor muscles are located in the area between your waist and the top of your legs, forming the base of the pelvic basin. These muscles support organs including the bladder, bowel, vaginal walls, and womb in women. They are essential for:

• Normal bladder and bowel filling, storing, and emptying
• Sexual function, including orgasm and climax
• Supporting pelvic organs to prevent prolapse

If these muscles are weak or dysfunctional, issues such as urinary or bowel leakage, pelvic organ prolapse, or sexual dysfunction may arise. Poor pelvic floor function can also affect overall well-being, energy levels, and ability to enjoy physical activity.

Exercising Your Pelvic Floor

Pelvic floor muscles need consistent training to reach a healthy functional range. A typical program lasts 3–6 months to develop strength, endurance, and automatic function. Training involves:

• Targeted exercises for different muscle fibers
• Progressive routines with regular practice
• Abdominal muscle training, especially post-natal, to address Diastasis Rectus Abdominal Muscle (DRAM)

Pelvic floor exercises are effective at any age, including during pregnancy (best from 20 weeks), post-natal recovery, and menopause. Early intervention is recommended if you experience bladder or bowel problems.

Home Pelvic Floor Training

Home Pelvic Routines are an online program that allows you to train your pelvic floor from the comfort of your home. Using any device (phone, tablet, or laptop), you can follow guided routines and track progress. These routines are designed to accommodate beginners and ensure correct exercise technique. Learn more or purchase the program at IPPM Home Pelvic Routines.

Expected Benefits and Timeline

Improvements may be noticeable in as little as one week, but full pelvic floor conditioning typically takes 3–6 months. Maintenance exercises are essential to sustain results.

Impact on Women, Mothers, and Sexual Health

Pelvic floor dysfunction can affect women’s sexual health, including pain, arousal, and ability to orgasm. Men also benefit from pelvic floor training, particularly for bladder, bowel, and erectile function. Strengthening these muscles supports a healthy, active, and confident lifestyle for all.

Summary

Training your pelvic floor is essential for mothers and anyone experiencing bladder or bowel issues. Start during pregnancy, post-natal recovery, or menopause to prevent and treat incontinence, prolapse, and sexual dysfunction. Regain confidence, reduce health risks, and enjoy a fun, active life without fear of leaks.

For further questions, contact Aoife at [email protected] or learn more at IPPM Home Pelvic Routines.