Pelvic Health for first mums

POSTED: 30 Apr, 2025

Supporting Your Pelvic Health for First Mums.

Your Pelvic Floor Support Plan: Pregnancy to Postpartum

Supporting your pelvic floor during pregnancy and after birth is one of the best investments you can make for your long-term health and recovery. This weekly plan is designed to help you stay on track through each critical stage—from preparing for birth to getting back to the activities you love.

25–26 Weeks: Birth Choices Matter

At this stage, it’s time to start learning about your birth options. Understanding different modes of delivery (vaginal birth, caesarean, assisted delivery) and how they may affect your pelvic floor will help you make informed decisions and prepare mentally and physically for the birth experience.

25–30 Weeks: Build Your Foundation

This is the ideal time to start checking in with your pelvic health:

• Check your pelvic floor muscle function with a pelvic physiotherapist

• Begin a tailored pelvic floor exercise program based on your specific needs

• Assess and correct your breathing technique to ensure it supports your core and pelvic  floor. These foundations are crucial for labour, birth, and recovery.

35 Weeks: Get Ready for Birth & Beyond

As you approach full term, shift your focus to both delivery preparation and postnatal planning:

• Start perineal massage to reduce the risk of tearing

• Order your postpartum recovery garments like support pants or abdominal binders

• Learn about the postpartum recovery process, including pelvic floor rehab exercises

Understanding what to expect after birth will help reduce anxiety and set you up for a smoother recovery.

6 Weeks Postpartum: Reconnect & Rebuild

Your 6-week check-up is a key milestone. At this point, it’s time to:

• Have your pelvic floor and DRAM (abdominal separation) assessed by a pelvic floor physiotherapist

• Learn how to safely return to pre-pregnancy activities, including high-intensity workouts

• Continue pelvic floor and core exercises tailored to your stage of healing

Final Thoughts

Every pregnancy and birth is unique. This weekly guide is here to help you stay informed, proactive, and supported throughout your journey. If you’re unsure where to begin, consider booking an appointment with a pelvic health physio to personalize your plan.