Birth: Optimizing your Pelvic Bones and Muscles for Birth

Updated: Sep 22, 2021

Hello! Let's talk about birth-- one of my favorite subjects! When you go into labor, your baby first descends into the “pelvic inlet” and the sacrum, pubic symphysis and ilial bones widen. Having good mobility of these bones to open is essential. Pelvic health physical therapy, prenatal yoga, Webster-trained chiropractic care and exercise can ensure great mobility of the pelvic joints.

As your baby’s head moves farther down and reaches the pelvic floor muscles, the “pelvic inlet” closes a bit and the “pelvic outlet” widens. The tailbone has about 30 degrees of extension (or tail moving towards the feet) and it needs every ounce of that to pass your baby’s head. The seatbones (ischiums) spread and the pubic symphysis widens. The pelvic floor muscles stretch 3 to 5 times their length to get out of the way of the baby’s passing body, which is amazing! Levator ani tears or avulsions occur in 10-30% of women who have had a baby. Factors that increase the risk of levator ani tears are a prolonged pushing stage, use of forceps, episiotomy, anal sphincter tears and large baby head. A woman’s body is wonderfully designed to birth and there are some things you can do to optimize this space:

  1. Get your baby "occiput anterior!" Babies fit in and out of the pelvis best when they are “occiput anterior” or head down and the back of the head towards mama's belly. How can you promote this optimal position? Standing, hands and knees positions, walking and swimming are activities that help the baby’s heavy butt move to the front of the belly! Reclining in chairs or the couch are positions that you may want to limit because they encourage the baby’s heavy butt to move to the spine (wrong way!). When you do sit (and of course you will!), be sure to sit like a "happy dog" rather than a "sad dog." When a happy dog sits, it's tail is upright and happy! Avoid sitting like a sad dog, or with your tail under or slouched. Sitting "happy dog" or with good posture helps optimize your baby's position.

  2. Keep your pelvis happy in pregnancy so that the bones and muscles are “happy,” can open for birth and at optimal position. If you have pelvic girdle pain (pain at the bone in the front below your baby or pain in the dimple areas in the low, low back on the left or the right or both sides), get help from women's health physical therapist! If you are in Richmond, this is exactly what we specialize in. At the 36 week mark, we offer a Body Balancing Session where we work on the muscles and bones of the pelvis and belly to make sure everything is moving well for a faster and easier birth. If you are not in the area, find a Board-Certified Pelvic Health specialist in your area.

  3. Keep your belly "happy," too! Old cesarean scars, appendectomy scars or sports trauma can cause restrictions in your tissues. These restrictions can limit your baby's ability to get "locked and loaded" in the head down position. We, at RVA Holistic PT, have taken courses to learn how to release the belly to make it "happy" to optimize your baby's position. Another issue can be diastasis recti (or abominal separation). If you have a very wide diastasis, your baby might not get engaged behind the pubic bone and have difficulty moving down into the pelvic bowl.

  4. Think outside of the box with regards to delivery positions. When you are laying on your back, the pelvis is limited in its full range of expansion. Think about hands and knees or laying on your side!

  5. Once your baby is in the head down and occiput anterior position (ask your provider or check out, help engage your baby into the pelvic "inlet" with deep squats, upright exercise and activity. We can give you special exercises to help your baby find this optimal position.

  6. If you have any indicators of pelvic floor dysfunction, see a pelvic health specialist in pregnancy. Those muscles need to stretch and "get out of the way" to make room for your baby, so you want those muscle to have good flexibility. Take the quiz below (Cozean Screening Questionnaire) to see if you may have pelvic floor dysfunction.

  7. Pushing: In birth, you will use your breath and your body's intuition to ease your baby out. Feel how it feels to hold your breath and push forcefully. Do you feel the tension in your jaw? That same tension is in your pelvic floor (not what we want!). Now feel how it feels to take a deep breath and then do a deep guttoral HUM. How does that feel in your jaw? Nice and soft, right? This is one of many tricks to try out and make sure that your pelvic floor is lengthening as you ease your baby out.

  8. If you have diastasis, pushing can be a little more difficult, but we have a few tricks that can help such as using a sheet to support your abdominal wall to help support your muscles.

As pelvic floor physical therapy specialists, we have a combined 30 years of experience and countless advanced trainings to help birthing people optimize their births and recover postpartum. In pregnancy, we help optimize the pelvic bones and muscles and abdominal wall to help "encourage" your baby engage in an optimal position. We see pregnant people throughout their pregnancy for pain or dysfunction, but we recommend EVERY mom see Dr. Kelley around 36 weeks for a Body Balancing for birth session. In this session, we work on making sure all the bones and muscles have great mobility for a faster and easier delivery. Bonus: our clients love these sessions! They feel great and are a great way to feel more prepared and confident for a better birth. Book a 90-minute clinic visit with Dr. Kelley for a Body Balancing session.

Postpartum, we help incontinence, pelvic pain, painful sex, helping moms get out of the "open birthing position", cesarean scar healing, diastasis rectus (abdominal separation) and help guide birthing people back to doing the things they love!

In Richmond, Virginia? We are Richmond's most experienced team of pelvic health physical therapy specialists offering house calls! Book your patient appointment or free phone or telehealth consult online at or call us at 804-372-0291

Share this important information with a few friends. Remember that pain and leaking are common but NOT normal. Help is out there! To find a Board Certified Pelvic Health specialist in your area, go to