Everything you need to know about the perineum during and after pregnancy
We often hear about the perineum during pregnancy or after childbirth, but do we really know what it is, how it works, and why it is so important for women’s health?
In this article, discover everything about this essential muscle group: its role, how it changes during motherhood, and above all, how to care for it before, during, and after pregnancy.
A fundamental muscle group for women
The perineum is not a single muscle but a group of several muscles fused together, organized in different layers (superficial and intermediate), forming a true muscular floor. Located at the base of the pelvis, it supports the pelvic organs – bladder, uterus, rectum – while playing a role in continence, posture, sexuality, and childbirth.
Its role is essential: it ensures urinary and fecal continence, supports internal organs, and contributes to pelvic stability, directly influencing posture and the body’s overall balance.
The perineum at the heart of every stage of motherhood
During pregnancy, the perineum is under significant strain. The growing uterus exerts constant pressure on this muscular floor, while hormones cause tissue softening. Added to this is the postural change, with an increased lumbar curve under the weight of the belly, further increasing pressure on the perineum.
Vaginal birth causes extreme stretching of perineal muscles, sometimes up to three times their original size. This distension can weaken muscle fibers and requires recovery and rehabilitation time. Even after a C-section, pregnancy remains a factor in perineal weakening: the pressure exerted over nine months impacts tone and requires appropriate follow-up.
The role of breastfeeding in perineal tone
Breastfeeding prolongs the hormonal state of pregnancy. This period can be associated with a sensation of perineal looseness, but it remains temporary. As soon as menstruation returns, hormonal balance stabilizes and perineal tone gradually normalizes.
Preparing your perineum during pregnancy
Getting to know your perineum is the first step in protecting it. Muscle awareness allows you to mobilize it effectively and relax it better on the day of birth.
Perineal massage: a key practice
From the 34th week of pregnancy, perineal massage becomes a valuable ally. Practiced daily for five minutes, it softens tissues and reduces the risk of tears or episiotomy. This practice can be done as self-massage or with the support of a midwife.
talm focus:
Mega Oil, the ideal oil for perineal massageMega Oil by talm, initially designed as a nourishing multi-use treatment, is now recommended for perineal massage. Its 100% natural composition, certified and clinically tested, is pregnancy- and postpartum-safe.
Clinical studies demonstrate its effectiveness in:
- Softening perineal tissues
- Increasing suppleness and elasticity
- Preparing the skin for stretching during childbirth
It is applied daily from 34 weeks as the ideal complement to overall perineal preparation.
Mega Oil is a cosmetic product formulated for external use only, in compliance with current regulations. Nevertheless, its clinical study was conducted under dermatological and gynecological supervision, including perineal usage tests, confirming its perfect tolerance and effectiveness for this intimate area.
We always recommend following usage instructions and discussing with your midwife or healthcare professional if needed.
Perineal re-education after birth
Generally, re-education begins six to eight weeks after childbirth, once healing is complete and lochia have stopped. It starts with a comprehensive assessment, including obstetric history, evaluation of any scars, muscle tone, presence of pain, urinary leaks, or sexual discomfort.
Sessions combine manual techniques, biofeedback (visualizing muscle contractions on a screen), specific exercises, and sometimes electrostimulation probes. The goal is to strengthen and soften the perineum, starting lying down, then standing, to prepare effectively for resuming physical activity and sports.
Preventing organ prolapse through re-education
The perineum directly supports pelvic organs. Its weakness can cause a sensation of heaviness or lead to organ descent (prolapse). Re-education aims to improve muscle tone and prevent these issues while alleviating existing discomfort.
Sexuality and the perineum: regaining confidence after birth
Resuming sexual activity requires patience and self-listening. Using a neutral, natural lubricant, such as Mega Oil by talm on the external vulva, can improve comfort, especially in case of dryness during breastfeeding.
Choosing positions where the woman controls movement depth, such as being on top, enhances comfort. In case of painful scars (episiotomy or tears), perineal massage with Mega Oil before intercourse can also help restore suppleness and body confidence.
Returning to sport safely
Returning to sport requires a prior perineal assessment. Generally, it is recommended to wait three months after birth before resuming physical activity. Low-impact sports such as postnatal yoga, brisk walking, or swimming are recommended first.
Any discomfort (urinary leaks, pelvic heaviness) should prompt a reduction in intensity or duration of training, or program adjustments with a professional.
Caring for your perineum daily
The perineum deserves attention throughout life. Adopting a healthy lifestyle supports its health:
- Avoid constipation and abdominal straining
- Do not lift excessively heavy loadsIncorporate gentle strengthening exercises (e.g., Kegels, hypopressive abs)
- Consult a specialized therapist even without symptoms, as prevention
Key takeaway
The perineum is much more than a simple muscle group: it is a true pillar of women’s health, an essential ally at every stage of motherhood and life. Becoming aware of its role and caring for it daily not only prevents disorders but also contributes to overall physical and emotional well-being.
