Perineum and pregnancy: its role, signs of a problem and tips for taking care of it

During pregnancy, your body does extraordinary work. But did you know that a discreet player supports this entire 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 it's neglected. How can you strengthen it? Make it more flexible? Re-educate it after childbirth? Discover everything you need to know to take care of your perineum at every stage of motherhood. Ready to pamper your new favorite muscle? Follow the guide!

What is the perineum?

To truly understand the importance of the perineum, let's first look at what it's made of and where it's located. The perineum is a group of muscles and tissues located in the pelvis, between the pubis and the coccyx. It's not well-known... Yet, it plays a crucially important role in the human body. In women, it supports the pelvic organs, namely:

• the bladder;
• the uterus;
• and the rectum...

... while participating in sphincter control (urinary and anal) and pelvic stability. Quite a program.

Interesting fact: men also have a perineum! Although it is less involved in certain specific functions, it plays similar roles in them, such as organ support 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 true pillar for the expectant mother's body! As you've 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.

All while absorbing the additional weight load – to limit, among other things, urinary leakage. No small feat, you'll 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 posture changes related to your pregnancy. Incredible, isn't it?

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During childbirth

During childbirth, the perineum also plays a very important role by gradually stretching to facilitate the baby's passage. A true natural shock absorber, it protects the surrounding tissues while accompanying this delicate process. Its elasticity is then severely tested!

However, when it functions correctly, it helps reduce the risk of injuries, such as tears or episiotomy. The result: it allows for a smoother and less traumatic birth for both the baby and the mother.

Postpartum

Postpartum, the perineum continues to play its role like a pro, especially in the recovery of new mothers' bodies. Even if it is weakened by the intense stretching it underwent during childbirth, it must still continue to perform its functions. First and foremost, the perineal muscles keep the bladder, rectum, and uterus in place. They thus prevent those famous organ descents and urinary incontinence... which we could all do without!

It also continues to stabilize our posture by supporting, again and again, our pelvis and spine. Thanks to it, our body slowly regains a good everyday position.

Finally, a healthy perineum contributes to the quality of resuming sexual relations. Because adequate muscle tone promotes more harmonious sensations and thus contributes to our intimate well-being.

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Symptoms of a perineum problem

Why do I have perineum pain when pregnant?

First and foremost, rest assured: any pregnant woman can experience perineum pain. These are common and are mainly explained by the daily transformations 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, especially the production of relaxin. This hormone, which all pregnant women secrete during their pregnancy, softens ligaments and tissues to prepare for childbirth. It is therefore very important! But it can also weaken the perineal muscles and thus cause some pain or feelings of discomfort.

One last point that can harm expectant mothers' perineum: their daily movements. Lifting objects, standing for long periods... These postures can increase the pressure on the pelvic floor and amplify pain. Especially in the last months of pregnancy, when the baby's weight is at its maximum.

How to know if you have a perineum problem?

Knowing how to recognize the signs of a potential perineum problem will be important to allow you to act quickly. The most frequent symptom is probably urinary leakage. Because the great advantage of the perineum is that, by contracting, it allows for urinary continence. So, it is very likely that it is slightly weakened if a pregnant woman notices urine loss during:

• a coughing fit;
• a sneeze;
• or physical exertion.

This muscle then struggles to properly support the bladder.

New mothers also often report feelings of heaviness in the lower abdomen or in the perineal region. Some describe a feeling of weight, an unpleasant sensation of "organ descent," especially at the end of the day. This can indicate the beginning of a prolapse, a fancy name for a sagging of the pelvic organs.

Finally, do you feel localized pain in the perineum, without apparent cause? Which occurs during physical activities, or even at rest? This last point should also alert you.

If any of these symptoms appear, do not hesitate to consult your midwife so that she can assess the state of your perineum. And relieve your pain as quickly as possible!

Our tips for taking care of your perineum

Taking care of your perineum is essential to prevent annoying problems and facilitate its recovery. We give you our best tips on the matter.

How to strengthen your perineum during pregnancy?

Want to strengthen your perineum during your pregnancy? Great idea! We recommend, for example, doing strengthening exercises. Nothing could be easier: just contract your muscles as if you were trying to hold back a stream of urine. Then release 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 maintain good posture in your daily routine. For example, avoid arching your back, as this increases pressure on the perineum... and the risk of urinary incontinence. You can also get an exercise ball to sit on and do some pelvic rotation movements. This will relieve it and allow you to work your deep muscles.

In any case, be careful not to overexert your perineum. Avoid heavy objects. And be careful with overly intense breathing exercises!

How to soften your perineum before childbirth?

If you are nearing the end of your pregnancy, you can soften your perineum to prepare for the baby's passage. This will help limit the risk of tearing. Using a suitable massage oil, simply massage the entrance and exterior of the vagina with gentle, circular motions. This will improve tissue flexibility during childbirth.

Gentle stretching can also be a good solution. Simple exercises, such as the tailor's pose or the squatting posture, gradually soften this area.

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How to rehabilitate your perineum postpartum?

A few weeks after childbirth, you can begin perineum rehabilitation with your midwife or physiotherapist. Don't skip it! This is essential to help your pelvic muscles regain tone and elasticity.

This consists of a routine of contraction and relaxation exercises for the perineal muscles. It can also be done using probes, through electrostimulation. In all cases, it is carried out progressively to avoid any excessive pressure.

Avoid lifting heavy loads for a while longer. Your perineum will gradually recover... But this requires a well-conducted education to ensure your postpartum well-being is top-notch.

In summary, the perineum plays a very important role during pregnancy... and even after. So, to take care of it, adopt good habits: strengthening during pregnancy, softening before childbirth, and rehabilitation postpartum. Monitor any pain, which is common and normal. But if it worries you, talk to your midwife quickly, who will help you relieve it in no time!