Is it safe to do Kegels during pregnancy?
Expecting mothers naturally feel excited and anxious about their pregnancy, and want everything about it to be safe, especially for their unborn child. One of the most common questions OB-GYNs and physical therapists hear is whether it's safe to do Kegel exercises during pregnancy, and what pelvic exercises are safest for pregnant moms to do at home.
A Kegel exercise is a form of pelvic floor exercise that involves squeezing and relaxing the muscles of the pelvic and genital area, muscles that support the pelvic organs, including the bladder, uterus, small intestine, and rectum. The answer is yes: Kegel exercises are safe throughout pregnancy and help keep these muscles strong. Adding them to your daily routine can also correct existing leakage issues or serve as a preventive measure. Continuing regular Kegels after giving birth helps improve and maintain bladder and bowel muscle strength, endurance, and function, benefits that carry through life.
Why Kegels matter during and after pregnancy
Improved bladder control. One of the most common worries during and after pregnancy is leaking urine, a risk that increases with vaginal delivery and with a greater number of children. Kegels can help prevent or treat urinary incontinence, the strong urge to pee and pass urine before reaching the bathroom, or stress incontinence, which involves leaking a few drops of urine when you cough, laugh, or sneeze.
Strengthening pelvic organ support. Vaginal childbirth is one potential cause of pelvic organ prolapse, an occurrence where the uterus, urethra, and bowel sag down into the vagina, because pregnancy and childbirth tend to weaken the pelvic floor. As part of a treatment plan, your doctor and physical therapist may recommend Kegels.
Reduced risk of fecal incontinence. This is a condition that causes you to leak stool before you make it to the bathroom, and Kegels can help strengthen the rectal muscles to help prevent it.
Tips for doing Kegels correctly
Never do Kegels while you're peeing, this may prevent your bladder from fully emptying, which can cause more problems. Don't strain or hold your breath; keep your abdomen, buttock, and thigh muscles relaxed, since overdoing it doesn't help. After doing these exercises, it's normal to feel some soreness around the pelvic area, but always talk to your doctor or physical therapist if something feels off.
Exercise regularly, there are tons of apps you can download to help keep track of your schedule. Some women find contracting the pelvic floor impossible to start with, or find it tricky to locate the right muscles. Your healthcare provider may recommend biofeedback training, which helps check which muscles are being contracted, or electrical stimulation, which uses painless electric currents to contract the correct muscles.
All the pelvic exercises, including Kegels, will be included in your treatment plan. Your physical therapist and doctor will always conduct a thorough assessment so it can address all your needs and keep you and your unborn child safe. Tribeca Physical Therapy is officially reopened for in-person physical therapy sessions and continues to offer Telehealth PT, or Virtual PT. Call us at (212) 406-8080 or message us to schedule your first session.