Podcast Episode #242
My 5 star gold standard for caring for your pelvic floor during pregnancy [On Kick Pregnancy Pod with Brigid Maloney)
In this chat with Brigid from the Kick Pregnancy Podcast, I chat about pelvic floor exercises that are used to strengthen your pelvic floor and why they may not be for everyone.
I also discuss my 5 star gold standard for caring for your pelvic floor during pregnancy, to help support an amazing postnatal recovery.
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In this article you'll find tips to:
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Understand why pelvic floor health matters during and after pregnancy
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Recognise the signs of pelvic floor dysfunction (and what’s not normal)
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Identify if you’re more at risk for pelvic floor issues
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Start pregnancy-safe movement that supports long-term pelvic health
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Know when and why to get a pelvic floor assessment
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Avoid common mistakes when following pelvic floor exercises online
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Create a postnatal recovery plan tailored to your body and birth
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Ask the right questions before leaving the hospital after birth
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Release the pressure and guilt around “doing it all” as a new mum
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Build pelvic floor habits that support you into perimenopause and beyond
If you’re pregnant, planning to be, or navigating life post-baby, chances are you’ve heard about pelvic floor exercises. But do we all really need to be doing them—and are they always helpful?
In my latest guest appearance on the Kick Pregnancy podcast, I had the pleasure of chatting with the lovely Brigid Maloney about a topic that deserves far more airtime: pelvic floor health.
As a women’s health physiotherapist and founder of FitNest Mama, I’m passionate about supporting women throughout pregnancy and beyond—not just physically, but emotionally too. In this episode, we dig into the real impact of pelvic floor issues, who’s at risk, and how you can take charge of your recovery (without adding pressure or guilt).
Why Pelvic Floor Health Matters More Than You Think
Pelvic floor issues are more common than we realise—and they don’t just affect people post-birth. From leaking when you sneeze or run, to discomfort during sex or a heavy, dragging sensation down below, these symptoms can show up at any stage of life.
It’s not always about weakness either—an overactive pelvic floor can be just as problematic, causing pain, constipation, and even contributing to chronic tension or sexual discomfort. That’s why it’s so important to understand your own body, rather than follow generic advice online.
Who’s More at Risk?
Certain groups are more likely to experience pelvic floor dysfunction—like women with a history of endometriosis, chronic constipation, or past pelvic trauma. Even high-performance athletes may unknowingly carry tension that may affect their pelvic health.
Family history can also play a role. While it’s not always an easy conversation, talking to your mum or other female relatives about their postpartum experience (even if it’s decades ago) can offer insights into your own situation.
Why You Might Want to Rethink DIY Exercises
Let’s talk about those TikTok videos showing you how to “zip up and squeeze” your pelvic floor. While it’s great to see more awareness online, not all pelvic floor exercises are helpful for everyone.
For some women—especially those with overactive or injured muscles—doing the wrong type of exercise can actually make things worse. That’s why I always recommend getting assessed before starting any pelvic floor strengthening routine.
The Gold Standard for Pelvic Floor Care
In our chat on the Kick Pregnancy podcast, I shared what I call my pelvic floor gold standard—the five steps I wish I had followed in my first pregnancy.
These include:
- Moving your body during pregnancy (not just pelvic floor work)
- Getting a third-trimester pelvic floor assessment to check you’re engaging the right muscles
- Having a two-week postnatal telehealth check to review how your birth may have impacted your pelvic floor
- Booking a six-week postnatal pelvic floor check to guide your recovery (France already does this routinely—we’re catching up!)
- Following an individualised rehab plan, based on your goals, lifestyle, and birth experience
Let’s Talk About Motherhood Guilt
If you’ve ever felt guilty for not doing your exercises, or for taking time out to do them—you’re not alone. But here’s the truth: self-care isn’t selfish. Whether your win today is a gentle walk, a pelvic floor check, or just getting through the day with a newborn—you’re doing enough.
And if you’ve only just found out about this now? That’s okay too. It’s never too late to start looking after your pelvic floor.
What to Ask Before You Leave the Hospital
If your time with health professionals is short, ask these two questions:
- Did I have any tearing or injuries you know about?—and if so, what type? (Knowing the degree helps guide your recovery, and can often stop you fearing the unknown.)
- Do I need anything to support my bowels? (Straining can hinder recovery, so softeners or advice can be essential.)
These small questions may make a huge difference in your postnatal healing journey.
Your pelvic floor is part of your long-term wellbeing—through pregnancy, postpartum, perimenopause and beyond. And while trends come and go, nothing beats individualised, evidence-based support.
Let’s keep the conversation going—because pelvic health is part of our whole health, and you deserve to feel amazing in your body.
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Free Register now: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
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