During pregnancy, your body does an extraordinary job. But did you know that a discreet actor supports this whole process? The perineum, this often overlooked group of muscles, plays an essential role for you and your baby. However, pain, discomfort and complications can arise if we neglect it. How to strengthen it? Make it more flexible? Re-educate it after childbirth? Discover everything you need to know to take care of your perineum at each stage of motherhood. Ready to pamper your new favorite muscle? Follow the guide!
What is the perineum?
To fully understand the importance of the perineum, let's first see what it is made of and where it is located. The perineum is a set of muscles and tissues located in the pelvis, between the pubis and the coccyx. We know little about it... However, it plays a very important role in the human body. In women, it supports the pelvic organs, namely:
- the bladder;
- the uterus;
- and the rectum...
... While participating in the control of the sphincters (urinary and anal) and the stability of the pelvis. Quite a program.
Interesting fact: Men have a perineum too! Although it is less used for certain specific functions, it performs similar roles in men, such as supporting organs and continence.
What is the role of the perineum during and after pregnancy?
The perineum plays a (very) important role during pregnancy, childbirth and postpartum recovery.
During pregnancy
During pregnancy, the perineum is a real pillar for the body of the future mother! Because, as you will have understood: the more your baby grows, the more its weight exerts increasing pressure on this area. The role of the perineum then becomes fundamental. It must adapt to these changes to keep your pelvic muscles in place:
- the bladder;
- the uterus;
- and the rectum.
While absorbing the extra weight load – to limit, among other things, urinary leaks. No small feat, you will agree!
But that's not all: in parallel with this mission, the perineum also plays an important role in stabilizing your pelvis and spine. It helps you maintain your balance, despite the changes in posture related to your pregnancy. Incredible, right?
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During childbirth
During childbirth, the perineum also plays a very important role by gradually stretching to facilitate the passage of the baby. A true natural shock absorber, it protects the surrounding tissues while accompanying this delicate process. Its capacity for elasticity is then put to the test!
However, when it works properly, it helps reduce the risk of injuries, such as tears or episiotomy. The results: it allows for a smoother and less traumatic birth for both the baby and the mother.
Postpartum
In the postpartum period, the perineum continues to play its role as a leader, particularly in the recovery of the body of young mothers. Even if it is weakened by the intense stretching it underwent during childbirth, it must nevertheless continue to perform its functions. First of all, the perineal muscles keep the bladder, rectum and uterus in place. They thus prevent these famous organ prolapses and urinary incontinence... Which we could all do without!
It also continues to stabilize our posture by supporting, again and again, our pelvis and our spine. Thanks to it, our body slowly regains a good position on a daily basis.
Finally, a healthy perineum contributes to the quality of the resumption of sexual intercourse. Because adequate muscle tone promotes more harmonious sensations and thus contributes to our intimate well-being.
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Symptoms of a perineal problem
Why does my perineum hurt when I'm pregnant?
First of all, rest assured: any pregnant woman can experience perineal pain. This is common and is mainly explained by the daily changes that the body undergoes during the 9 months of pregnancy.
First of all… By the weight of your baby, of course! The more it increases, the more pressure on the perineum (located between the pubis and the coccyx) can be felt.
Hormonal changes are the other major culprits of perineal pain. And in particular the production of relaxin. This hormone, which all pregnant women secrete during their pregnancy, helps to soften the ligaments and tissues to prepare for childbirth. It is therefore very important! But it can also weaken the muscles of the perineum. And thus cause some pain or feelings of discomfort.
The last point that can cause harm to the perineum of expectant mothers: their daily movements. Lifting objects, standing for long periods of time... These postures can increase the pressure on the pelvic floor and amplify the pain. Especially in the last months of pregnancy, when the baby's weight is at its maximum.
How do you know if you have a perineal problem?
Knowing how to recognize the signs of a potential perineal problem will be important to allow you to act quickly. The most common symptom is probably urinary leakage. Because the big advantage of the perineum is that it allows, through its contraction, urinary continence. So, it is a safe bet that it is slightly weakened if a pregnant woman notices urine loss during:
- of a coughing fit;
- of a sneeze;
- or physical effort.
This muscle then has difficulty supporting the bladder properly.
Young mothers also often report feelings of heaviness in the lower abdomen or in the perineum region. Some of them describe a feeling of weight, an unpleasant impression of "organs descending", especially at the end of the day. This may indicate the beginning of a prolapse, a nice little name for a sagging of the pelvic organs.
Finally, do you feel localized pain in the perineum, without any apparent cause? Which occurs during physical activities, or even at rest? This last point should also alert you.
If any of these symptoms appear, don't hesitate to consult your midwife so that she can assess the condition of your perineum. And relieve your pain as quickly as possible!
Our tips for taking care of your perineum
Pampering your perineum is essential to prevent some annoying problems and facilitate its recovery. We give you our best tips on the subject.
How to strengthen your perineum during pregnancy?
Do you want to strengthen your perineum during your pregnancy? Great idea! For example, we recommend that you try strengthening exercises. Nothing could be easier: just contract your muscles as if you were trying to hold back a stream of urine. Then relax them. Little bonus: you can do these daily exercises anywhere, anytime. Sitting, standing or lying down; for a few seconds, several times a day, etc.
In addition, try (as much as possible) to favor good posture in your daily routine. For example, avoid arching your back, because this increases the pressure on the perineum… And the risks of urinary incontinence. You can also get yourself a gym ball to sit on and do a few rotation movements of the pelvis. This will relieve it, and will allow you to work your deep muscles.
In any case, be careful not to put too much strain on your perineum. No more heavy objects. And be careful with breathing exercises that are too intense!
How to relax your perineum before giving birth?
If you are nearing the end of your pregnancy, you can soften your perineum to prepare for the baby's passage. And thus limit the risk of tears. Using a suitable massage oil, simply massage the entrance and exterior of the vagina with gentle, circular movements. This will improve the flexibility of the tissues during childbirth.
Gentle stretching can also be a good solution. Simple exercises, such as the tailor's position or the squatting posture, can gradually help to loosen up this area.
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How to re-educate your perineum postpartum?
A few weeks after giving birth, you can start reeducating your pelvic floor with your midwife or physiotherapist. Don't skip it! This is essential to allow your pelvic muscles to regain tone and elasticity.
This consists of a routine of exercises to contract and relax the perineal muscles. It can also be done using probes, through electrostimulation. In all cases, it is done progressively to avoid excess pressure.
Avoid carrying heavy loads for a while longer. Your perineum will slowly get back into place… But this requires proper education to ensure you have the best possible postpartum well-being.
In short, the perineum plays a very important role during pregnancy… and even after. So, to take care of it, adopt the right reflexes: strengthening during pregnancy, flexibility before giving birth and rehabilitation in the postpartum period. Monitor the pain, which remains frequent and normal. But if you are worried, talk to your midwife quickly, who will help you relieve it in no time!
