How Pregnancy and Birth Will Change Your Pelvis: Permanent and Temporary Effects.

Pregnancy and childbirth are extraordinary processes that bring about significant changes in a woman’s body. Among the areas most affected is the pelvis, which plays a crucial role in supporting the growing baby and accommodating the birthing process. These changes can be both temporary and permanent, and understanding what happens to your pelvis during pregnancy and after birth can help you better prepare for these transitions.

In this article, we’ll explore how pregnancy and birth can alter the pelvis, what changes may last long-term, and how antenatal care, including antenatal appointments, antenatal fitness, and other forms of pregnancy care, can support pelvic health. We’ll also address common concerns about post-pregnancy recovery, including pelvic pain, pelvic floor issues, and exercises like antenatal yoga to aid in rehabilitation.

How Does Pregnancy Affect the Pelvis?

During pregnancy, the body undergoes numerous adaptations to accommodate the growing baby. One of the most significant areas of change is the pelvis, which provides structural support to both the mother and baby. These changes begin early in pregnancy and continue until after childbirth.

1. Pelvic Expansion and Softening

As the pregnancy progresses, the hormone relaxin is released by the body to soften the ligaments and joints of the pelvis. This allows the pelvis to expand and prepare for childbirth, making room for the baby to pass through during labour. The joints of the pelvis, particularly the sacroiliac joints and the symphysis pubis, become more flexible and mobile.

This increased mobility can lead to discomfort or instability in the pelvis, particularly in the later stages of pregnancy. Many women experience a condition known as pelvic girdle pain (PGP) or symphysis pubis dysfunction (SPD), where the softening and shifting of the pelvic joints cause pain or difficulty with movement. According to the NHS, up to 1 in 5 women experience PGP during pregnancy. (Source: NHS UK)

2. Weight Distribution

As your baby grows, the weight distribution across your body changes. The pelvis must support a heavier load, particularly in the third trimester when the baby and uterus are at their largest. This additional weight can cause strain on the pelvic floor muscles, which support the bladder, bowel, and uterus.

The added pressure on the pelvic floor, combined with hormonal changes, can lead to temporary or lasting weakness in the pelvic floor muscles, which is why antenatal care often includes pelvic floor exercises to strengthen these muscles before and after childbirth.

3. Pelvic Floor Stretching

The pelvic floor muscles stretch significantly during vaginal childbirth to allow the baby to pass through the birth canal. This stretching is normal but can sometimes cause injury or weakness in the pelvic floor, which may result in issues like urinary incontinence or prolapse after birth. According to the Royal College of Obstetricians and Gynaecologists (RCOG), pelvic floor issues are common, with up to 50% of women experiencing some degree of pelvic floor weakness post-birth. (Source: RCOG)

Changes to the Pelvis After Birth: What’s Temporary and What’s Permanent?

Many of the changes that occur in the pelvis during pregnancy and childbirth are temporary and resolve as the body recovers. However, some changes may be more permanent, especially if the pelvic floor or joints have been significantly affected.

1. Postpartum Pelvic Recovery

In the weeks and months following birth, the body gradually returns to its pre-pregnancy state. The hormone relaxin remains in the body for several months postpartum, which means the pelvic joints may still feel loose or unstable. Over time, the joints and ligaments will tighten up, and many women find that their pelvic discomfort subsides.

However, the extent to which the pelvis returns to its pre-pregnancy state varies from person to person. Some women find that their pelvis feels different or wider after giving birth, particularly if they have had multiple children. While this change is usually subtle, it can be permanent.

2. Pelvic Floor Weakness

Weakness in the pelvic floor muscles is common after childbirth, particularly after a vaginal delivery. This can result in symptoms like urinary incontinence, a feeling of heaviness in the pelvis, or even pelvic organ prolapse in more severe cases.

Pelvic floor exercises, sometimes called Kegel exercises, are a key component of antenatal care and postpartum recovery. They help strengthen the muscles and reduce the risk of long-term pelvic floor issues. Attending antenatal classes that focus on pelvic health or seeing a women’s health physiotherapist can provide additional support.

3. Long-Term Pelvic Pain or Instability

While most women recover well from pelvic discomfort or instability after childbirth, some may experience long-term pain, particularly if they had severe pelvic girdle pain during pregnancy. In rare cases, the changes in the pelvis and surrounding muscles may result in chronic pain or mobility issues. Seeking advice from your healthcare provider or antenatal clinic can help you manage any ongoing pain or discomfort.

How Antenatal Care Can Support Pelvic Health

Taking care of your pelvis during pregnancy and after birth is essential for your overall well-being. Antenatal appointments play a critical role in monitoring pelvic health and addressing any concerns you may have. Here are some key components of antenatal care that support pelvic health:

1. Antenatal Yoga and Fitness

Exercises like antenatal yoga can help maintain strength and flexibility in the pelvis during pregnancy. Yoga poses that focus on opening the hips, strengthening the pelvic floor, and improving posture can help alleviate discomfort and prepare the body for birth. Many women find that practising prenatal yoga helps reduce pelvic pain and improve mobility.

In addition to antenatal yoga, pregnancy yoga classes and other forms of gentle exercise, like walking or swimming, can keep the pelvis mobile without placing too much strain on the joints. It’s important to choose exercises that are safe for pregnancy, and many antenatal education programmes offer guidance on suitable fitness activities.

2. Antenatal Massage

An antenatal massage can help relieve tension in the muscles surrounding the pelvis and alleviate pain. As the pelvis becomes more mobile and the weight of the baby increases, tension can build in the lower back, hips, and thighs. A trained massage therapist can target these areas to improve comfort and reduce discomfort during pregnancy. Prenatal massage is also a good way to promote relaxation during pregnancy, which can ease pelvic tension and stress.

3. Antenatal Vitamins

Taking antenatal vitamins such as calcium and vitamin D is essential for maintaining strong bones and a healthy pelvis during pregnancy. These vitamins help support the growing baby while protecting the mother’s skeletal system from excessive depletion of nutrients. Ensuring that you are getting enough nutrients through your diet and antenatal supplements is crucial for both your pelvic health and your baby’s development.

4. Antenatal Education

Attending antenatal education classes is an excellent way to learn about the changes your body will go through during pregnancy and birth, including those affecting the pelvis. These classes often include information on pelvic floor exercises, managing pelvic pain, and preparing your body for labour. They are also a good opportunity to connect with other expectant parents and get answers to any questions you may have about pelvic health.

How to Support Pelvic Recovery After Birth

Recovery from childbirth is a gradual process, and taking care of your pelvis is a key part of postpartum healing. Here are some steps you can take to support pelvic recovery after birth:

1. Pelvic Floor Exercises

Pelvic floor exercises are essential for rebuilding strength in the muscles that support the bladder, uterus, and bowel. Start practising gentle pelvic floor contractions in the days after birth, and gradually increase the intensity as you heal. If you’re unsure how to perform these exercises correctly, attending postnatal physiotherapy or seeking advice from your healthcare provider can help.

2. Postnatal Massage and Relaxation

As with antenatal massage, postnatal massage can help relieve any lingering tension in the pelvis and surrounding muscles. Additionally, focusing on relaxation during pregnancy and postpartum can improve recovery outcomes.

3. Gradual Return to Exercise

Resuming exercise gradually is crucial for pelvic recovery. Low-impact activities like walking, swimming, and gentle yoga are great ways to rebuild strength without putting too much pressure on the pelvis. Antenatal fitness classes often have postnatal options that focus on restoring pelvic health.

How Will Pregnancy and Birth Change My Pelvis?

Pregnancy and childbirth bring about significant changes to the pelvis, many of which are temporary and resolve in the months after birth. However, some changes, such as pelvic widening or pelvic floor weakness, may last longer. With proper antenatal care, including antenatal yoga, pelvic floor exercises, and guidance from antenatal appointments, many of these changes can be managed effectively, leading to a smoother recovery after birth.

If you’re concerned about your pelvic health during or after pregnancy, seeking support from your antenatal clinic or healthcare provider is essential. By staying proactive and informed, you can help protect your pelvic health and ensure a smooth transition into motherhood.