Looking after your pelvic floor

Your pelvic floor is a hammock of muscles that runs from your pubic bone to the base of your spine. It supports your bladder, bowel and womb, helps you control when you wee and poo, and plays a real part in pregnancy, birth and recovery afterwards. The good news is that it responds well to a little regular attention.

In pregnancy, the extra weight of your growing baby and the softening effect of hormones put more demand on these muscles. That's why some people notice a little leaking when they cough, laugh or sneeze. It's common, but common doesn't mean you have to live with it. Strengthening your pelvic floor can reduce leaks now and support a smoother recovery after birth.

Here's a simple daily exercise. Sitting or lying comfortably, imagine you're trying to stop yourself passing wind and weeing at the same time, a gentle squeeze and lift, without holding your breath or tightening your tummy, bottom or thighs. First, practise quick squeezes: tighten, then let go straight away, around ten times. Then practise slow holds: squeeze and hold for a few seconds (building towards ten), then fully relax. Aim for three sets a day, many people find it easy to fit in while brushing their teeth or waiting for the kettle.

Letting the muscles fully relax between squeezes is just as important as the squeeze itself. A pelvic floor that can both tighten and release works far better than one that's permanently clenched.

If you're already leaking often, feel a heaviness or dragging sensation low down, or you're not sure you're squeezing the right muscles, ask your midwife or GP for a referral to a women's health physiotherapist. They offer expert, judgement-free help, and the earlier you start, the better. Keeping these exercises going after your baby arrives will help your body recover.