“I Wish I’d Known”: What No One Told Me About the Pelvic Floor—and Why It Matters for Pregnancy and Birth
- Erica O'Neal
- Jul 29
- 4 min read
By Erica O'Neal, PT, DPT – Owner of Trailhead Physical Therapy and Wellness
When I was pregnant with my first baby, I remember feeling strong. I was young, active, and healthy. I lifted weights, went for walks, stayed busy, and thought—I’ve got this. I prepared the nursery, read about feeding and swaddling, and packed my hospital bag.
What I didn’t prepare for? My pelvic floor.
No one ever talked to me about what that even was, let alone how to support it through pregnancy, labor, and postpartum recovery. I didn’t know how to breathe to help my body during contractions. I didn’t understand what my core system was doing as my baby grew. I definitely didn’t know how to push, or how to position my body to avoid tearing.
I just assumed I was healthy and things would go fine.
And to be honest—they did, on the outside. I had fast labors. Babies came quickly. I looked like I was bouncing back.
But behind the scenes, I was left with bladder and rectal prolapse, severe tearing, and incontinence that made me feel like a stranger in my own body. I was embarrassed, confused, and frustrated. I thought, Isn’t this just what happens when you have babies? But deep down, I knew there had to be more to the story.
Turns out, there was.
What I Wish I Had: Pelvic Floor Physical Therapy
If I could go back in time, I would have seen a pelvic floor therapist during my pregnancy. I would have learned how to:
Understand and connect with my pelvic floor and deep core
Support my body as it changed, rather than just pushing through discomfort
Use breathwork and movement strategies to work with my body during labor
Push more effectively, and avoid bearing down with all my might
Prepare my tissues, pelvis, and mindset for what was ahead
Give my husband ways to actually help me during labor—beyond just saying “You’ve got this!” while I was mid-contraction
Because here's the truth: Pregnancy and birth are some of the most powerful and vulnerable experiences of our lives—and we deserve real preparation.
You Deserve More Than "Just Deal With It"
Pelvic floor physical therapy isn’t just for when things go wrong. It’s proactive care. It’s education, support, strategy, and prevention. It’s about listening to your body now, so it can continue to show up for you later—not just in birth, but in lifting your baby, running with your kids, sneezing without leaking, and feeling like yourself again.
At Trailhead, this is exactly the care I now give to my pregnant clients—because it’s what I so deeply wish I had for myself. That’s why I created the Trailhead Pregnancy Program: a whole-person approach that supports your body, brain, and birth.
It’s not just a series of appointments. It’s a place to ask questions. To feel seen. To actually prepare.
What’s Included in Our Pregnancy Program?
✅ Pelvic floor and core evaluation – Learn how your muscles are functioning now, and what to do to support them✅ Hands-on bodywork and movement – Relieve discomfort, improve mobility, and optimize how your body moves during pregnancy✅ Birth prep – Learn positions, breathing techniques, pushing strategies, and pelvic mechanics to help you feel prepared✅ Partner involvement – We teach your support person how to help you through labor, not just cheer from the sidelines✅ Nervous system support – Learn how to manage pain, reduce fear, and stay grounded through contractions and the unknown✅ Postpartum planning – We don’t just help you get to the birth—we help you prepare to recover and thrive afterward
Introducing: The Push Prep Workshop
September 5 at Trailhead
One of the most powerful ways to start is our Push Prep Workshop—a 90-minute, hands-on session designed to help you feel informed, confident, and ready.
We’ll cover:✨ Labor and pushing positions that work with your body—not against it✨ Breathing and pushing strategies to avoid unnecessary strain✨ Movement and stretches that prepare your pelvis and tissues✨ What to actually expect in labor✨ Partner support tools that go beyond "rub her back and stay calm"
🗓 Thursday, September 5📍 Trailhead Physical Therapy and Wellness🎟 [Sign up here →
Whether this is your first baby or you’re trying to rewrite your previous birth experiences—this is the class I wish I had. And it’s now the one I get to give to you.
Final Thoughts: You’re Not Broken. You’re Just Missing the Right Tools.
It took me a long time to heal from what happened during and after my births—not just physically, but emotionally. I carried so much shame for what I thought my body "should have" done better. But the truth is, our bodies are amazing—and they do better when we give them real support.
If you’re pregnant, you don’t have to wait for something to go wrong to get help. If you’ve already given birth and feel like something’s not right—you’re not alone, and it’s not too late.
And if you're like me—young, healthy, active—and thinking you’ll be fine? I’m here to gently say: You deserve care, too.
Come see what pelvic floor therapy can offer you. It’s not just about preventing problems. It’s about showing up for your body with the same love, strength, and wisdom you want to bring to your baby’s birth.
You deserve that. Your partner deserves that. And your future self will thank you for it.
💛 Erica
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