How to Avoid Pelvic Floor Strain During Everyday Mom Activities

Dr. Sasha Speer, PT, DPT
Apr 24
4 min read

Updated: 12 hours ago

Being a mom is a rewarding job, but it comes with its share of physical demands. From lifting your child, carrying groceries, or bending down to pick up toys, daily activities can put a lot of strain on your body—especially on your pelvic floor.

The pelvic floor is a group of muscles at the bottom of your pelvis that support your bladder, bowel, and uterus.

When these muscles become weakened or strained, it can lead to discomfort, urinary incontinence, or other pelvic health issues.

At Auria Pelvic Health, we understand how busy life can be for moms, but taking the time to protect your pelvic floor can prevent future problems. Here are some essential tips to help you avoid pelvic floor strain during your everyday activities.

1. Practice Proper Lifting Techniques

Lifting is an everyday activity that can easily strain your pelvic floor if not done correctly. Whether you're lifting your child, groceries, or heavy laundry baskets, improper technique can place unnecessary pressure on your pelvic muscles.

What to do:

Bend at your knees, not at your waist, when picking something up. This helps to distribute the weight more evenly and avoids putting too much pressure on your pelvic floor.
Engage your core before lifting. Tightening your abdominal muscles and pelvic floor helps to protect your internal organs and muscles as you lift.
Hold items close to your body. The closer the weight is to your center of gravity, the less strain it will put on your pelvic floor.

2. Use Proper Posture While Carrying

Carrying a child or a heavy bag for an extended period can cause stress on the pelvic floor muscles, leading to discomfort or even pelvic organ prolapse in the long run.

Maintaining good posture is key to preventing unnecessary strain.

What to do:

Stand tall with your shoulders back and avoid slouching. Proper posture helps distribute your body weight evenly and reduces the pressure on your pelvic floor.
Switch sides when carrying heavy loads like diaper bags or toddlers. This allows you to avoid overloading one side of your body and helps prevent imbalances in muscle strength.

3. Avoid Holding Your Breath During Physical Tasks

Many people instinctively hold their breath when lifting something heavy or when doing any physically demanding task. However, holding your breath increases pressure on the pelvic floor and can lead to unnecessary strain.

What to do:

Breathe deeply through your diaphragm, especially during physical exertion. Exhale gently as you lift or push something, and avoid clenching your abdominal muscles.
Practice diaphragmatic breathing. This helps engage your pelvic floor muscles correctly and reduces pressure on them.

4. Engage Your Core Throughout the Day

Your core muscles are essential for pelvic health. They provide stability to your body and help prevent unnecessary strain on your pelvic floor. Whether you’re standing, sitting, or walking, engaging your core can make a big difference.

What to do:

Draw in your belly button toward your spine as you go about your day. This helps activate your core muscles and protect your pelvic floor.
Strengthen your core with exercises like pelvic tilts or plank variations (with proper form). Building core strength supports the pelvic floor and helps prevent strain.

5. Take Frequent Breaks

Being a mom often means non-stop action, but taking small breaks throughout the day can significantly help reduce the physical strain you may be placing on your pelvic floor.

What to do:

Sit down and rest whenever possible. Even just a few minutes of rest can relieve pressure from your pelvic floor and help you reset.
Shift your body weight every so often, especially if you're standing for long periods or holding something heavy. This helps avoid fatigue and muscle strain.

6. Wear the Right Supportive Gear

Whether you're breastfeeding, carrying your baby, or running errands, having the right support can alleviate pressure on your pelvic floor. Using supportive undergarments or maternity belts can provide relief during demanding activities.

What to do:

Wear a supportive bra or tank top to ease the strain on your upper body while holding your baby or lifting.
Consider a pelvic support belt if you're in the postpartum period or if you find that daily activities cause significant pelvic discomfort.

7. Stay Hydrated and Nourished

Your pelvic floor muscles, like any other muscles in your body, rely on hydration and proper nutrition to function well. Dehydration can make your muscles more prone to cramping or strain.

What to do:

Drink plenty of water throughout the day, especially if you're active or breastfeeding. Hydration helps maintain the health of your muscles and tissues.
Eat a balanced diet with plenty of fiber, fruits, and vegetables to support your digestive health, which in turn supports pelvic floor health.

8. Consider Pelvic Floor Exercises

Pelvic floor exercises can help strengthen the muscles that support your bladder, uterus, and bowel. Incorporating these exercises into your daily routine can help prevent pelvic floor issues in the future.

What to do:

Practice tightening the muscles as if you're stopping the flow of urine, holding for a few seconds, and then releasing. Aim for three sets of 10-15 repetitions each day. (Note some people are TOO tight and doing this exercise can make it worse. Always best to have a pelvic floor specialist evaluate you first so you can ensure you are doing the right exercise for YOU)

Taking care of your pelvic floor doesn’t have to be complicated—it’s about being mindful of your body during everyday activities. By practicing proper lifting techniques, maintaining good posture, and strengthening your core, you can help avoid pelvic floor strain and enjoy your mom duties without discomfort.

If you’re experiencing persistent pelvic health issues, be sure to reach out to a pelvic health expert to get tailored advice and support.

At Auria Pelvic Health, we’re here to help guide you on your journey to pelvic wellness. Remember, self-care is a priority, and with a little practice, you can reduce strain on your pelvic floor while keeping up with your busy mom life!

Auria Pelvic Health

8929 S Sepulveda Blvd., Ste. 412

Los Angeles, CA 90045

Phone: 213-699-3996

Website: www.theaurialife.com

You deserve to feel your best—let us help you get there.