Pregnancy and birth: why you should strengthen your pelvic floor

Our pelvic floor

The pelvic floor consists of muscles, tissue and nerves and is the base of our inferior pelvic aperture. Its muscles belong to the lower part of our skeletal muscle system and are connected to the deep abdominal and back muscles as well as the midriff.

Like every muscle, the pelvic floor muscles should be trained regularly, as otherwise they lose strength, which can cause various complaints. "Pelvic floor training is important for everyone, regardless of gender and age," explains trained pelvic physiotherapist Mirande Zwanenburg, who offers pelvic floor rehabilitation at the Rosenklinik Physiotherapie together with her colleague Martina Jung. "However, it cannot be denied that pregnancy in particular is a real stress test for the pelvic floor."

Pelvic floor training: not only physically, but also mentally important

"Ideally, pelvic floor training should be part of regular workouts for both women and men. Especially for women who want to have children, it is advisable to get to grips with it at an early stage," says Zwanenburg. A well-functioning pelvic floor cannot eliminate all the risks of pregnancy, but it can reduce them. After the birth, training can help to counteract existing problems.

After giving birth, targeted pelvic floor training is particularly recommended in order to rebuild the weakened muscles. Women who start training before or during pregnancy usually have a better awareness of their pelvic floor and can therefore react more quickly to negative changes. "Pelvic floor training is not only an enormous support physically, but also psychologically, as pelvic dysfunction is often associated with a great deal of suffering and shame. Regular and targeted training can significantly improve quality of life. It gives women more confidence and security in their own bodies," emphasises Zwanenburg.

How to train the pelvic floor depends on the individual circumstances of the person concerned. For this reason, training should be carried out under the guidance of a specialist in pelvic floor rehabilitation. In Switzerland, pelvic floor therapy is recognised by health insurance companies and can be prescribed with a physiotherapy prescription. Some health insurance companies also cover preventive therapies.

How can I strengthen my pelvic floor in everyday life?

First and foremost, we recommend maintaining an upright posture, paying attention to your weight and regularly doing targeted pelvic floor training: "This promotes the activity of the pelvic floor and reduces the pressure on the organs and muscles."