Pelvic Floor Truths Every Pregnant Person Should Know (But Probably Wasn’t Told)(Guest: Dr. Mandi Murtaugh)

Apr 7

Listen to the Podcast!

Content Note: This blog post includes discussion of internal vaginal pelvic floor therapy, birth trauma, and gendered language. We recognize that not all people who give birth identify as women, and while some traditional terms are used here, all birthing identities are welcome and supported.

When you’re preparing for birth, you’re usually told to make a birth plan, pack a hospital bag, and maybe—maybe—do some kegels. But what if I told you that your pelvic floor deserves way more attention than that checklist gives it?

Today, we’re diving deep (and I mean pelvic bowl deep) into why your pelvic floor is one of the most important—and most misunderstood—parts of your pregnancy and postpartum journey. Whether you’re pregnant with your first baby or you’ve done this dance before, this post is here to educate, empower, and lovingly blow your mind.

So, What Is the Pelvic Floor, Anyway?

Let’s start with the basics. Your pelvic floor is a group of muscles and connective tissue that forms a kind of hammock (or “bowl,” as Dr. Mandi Murtaugh describes it) at the bottom of your pelvis. It supports everything from your bladder and uterus to your rectum. And yes, it plays a role in peeing, pooping, sex, birth, and stability. It’s kind of a big deal.

And here’s the kicker: if you’re growing a human, your pelvic floor is doing a lot more than just hanging out.

Pregnancy + Pelvic Floor = Major Changes

Pregnancy is not just cute bump photos and midnight cravings. Your body is making massive anatomical shifts, and your pelvic floor is taking the heat—literally and figuratively.

As your uterus grows, it gently pulls on the ligaments that connect it to your pelvic bones and bladder. This slow, steady stretch can cause all sorts of discomfort (hello, round ligament pain!) and sets the stage for what happens after baby arrives.

Whether you give birth vaginally or via C-section, your pelvic floor is affected. Even a belly birth doesn’t spare your pelvic floor—after all, that baby spent months bouncing on it like a trampoline.

Truth bomb: “Once you’ve birthed a baby, you’ll never live in a body that hasn’t birthed a baby,” says Dr. Mandi. “And that deserves respect, not shame.”

Spoiler Alert: Kegels Aren’t Always the Answer

You’ve probably heard it a hundred times—“Just do your kegels.” But here’s the thing: kegels aren’t for everyone. In fact, if your pelvic floor is already too tight, kegels might make things worse. Yep, worse.

Tight pelvic floor muscles can cause leaking, painful sex, constipation, and even pelvic pain. Some people (hi, Type-A stress holders—we see you!) clench without even realizing it. If that’s you, the goal isn’t to strengthen—it’s to learn how to relax.

So how do you know the difference? That’s where pelvic floor therapy comes in.

Why Every Pregnant Person Deserves Pelvic Floor Support

Imagine if we taught everyone with a uterus how to actually feel, understand, and connect with their pelvic floor. The world would be a different place. Birth outcomes would be better. Postpartum healing would be gentler. Peeing yourself at the playground wouldn’t be considered a “normal mom thing.”

Pelvic floor therapy gives you the chance to:

Build strength where needed
Learn how to release tension
Prepare for the physical and emotional sensations of birth
Reclaim connection with your body after baby arrives

And here’s the gold: pelvic floor therapy is about more than anatomy.

Your Pelvic Floor Holds Energy, Trauma, and Stories

This is where things get magical. Because yes, the pelvic floor is a set of muscles—but it’s also a container for your deepest experiences. It holds the story of your births, your trauma, your joy, your grief.

Dr. Mandi practices holistic pelvic care, which includes gentle intravaginal work, fascia release, and guided mindfulness. She beautifully describes the fascia (connective tissue) as the boundary between the physical and the energetic. That’s the kind of integration that helps people truly heal—not just physically, but emotionally too.

If you had a traumatic birth, a difficult postpartum, or even just feelings you haven’t processed—this kind of care is for you. If your birth didn’t go as planned (hello, C-section mamas), this work holds space for all of that grief, love, and transformation.

Preparation Matters: Before, During, and After Birth

One of the best things you can do during pregnancy is to build awareness of your pelvic floor. That might mean:

Working with a pelvic floor PT
Practicing perineal massage (not just for tearing, but to learn how to relax into discomfort)
Using breath and body cues to soften and open
Learning how your voice connects to your pelvic muscles (yes, really!)

Want to push more effectively during birth? Practice relaxing now. Want to have better postpartum recovery? Learn how your ligaments heal. Want to feel more connected to your body? Start here.

“The pelvic floor doesn’t push the baby out—your uterus does,” says Dr. Mandi. “Your job is to relax and let your pelvic floor get out of the way.”

Real Talk: Postpartum Healing Is Not a Race

We live in a culture obsessed with “bouncing back.” But you’re not a trampoline, my friend. You’re a human who grew a human. Your body is forever changed—and that’s a beautiful thing.

Let’s normalize grieving the body you had and celebrating the strength of the body you have now. Let’s stop minimizing pain, leakage, or dysfunction and start getting help for it.

Because guess what? It’s not just part of motherhood. It’s a sign your body needs support. And support is available.

Your pelvic floor is part of your foundation—literally and energetically. Don’t wait until something feels “off” to give it the care it deserves. Whether you’re expecting your first baby or healing from your third, you are worthy of care that sees your whole story.

If you want to dive deeper, listen to the full podcast episode with Dr. Mandi. Trust me—you’ll walk away with a whole new appreciation for your pelvic bowl.

Warmly,

Doula Deb

Guest: 👩‍⚕️ Dr. Mandi Murtaugh, PT, DPT, WCS

Dr. Mandi is a board-certified Pelvic Health Physical Therapist dedicated to empowering individuals to live their fullest, healthiest lives. With a focus on all stages of the childbearing journey—from pelvic pain and fertility support through pregnancy and postpartum, and into peri- and post-menopause—she combines evidence-based training with a holistic approach, including techniques like Holistic Pelvic Care™ to address both physical and energetic needs. Known for creating a compassionate, inclusive space, Dr. [Name] is committed to accessible care, honoring diverse backgrounds, and fostering a welcoming environment on the traditional lands of the Puyallup and Coast Salish peoples.

Contact information:

Website: https://www.drmandimurtaugh.com
Instagram: https://www.instagram.com/drmandimurtaugh
Facebook: https://www.facebook.com/drmandimurtaugh
Email: info@drmandimurtaugh.com
Schedule an appointment with Dr. Mandi: https://drmandimurtaugh.janeapp.com/

Thresholds Collective: https://www.thresholdscollective.com