Becca Boeving, mom of two and a pelvic floor specialist known as Pelvic Floor Momma, shares her professional insights on addressing pregnancy and postpartum pain. 

Becca became a VBAC Lab student following the birth experience of her son, and quickly became obsessed with helping women walk through the weeds of pregnancy and postpartum.

“Pelvic health isn’t anything to shy away from, although when it’s malfunctioning you may want to run and hide. But don’t – help has arrived!” – Pelvic Floor Momma

Trish and Becca talk about common discomforts pregnant women face, such as symphysis pubis dysfunction and other pelvic pain, while emphasizing the importance of movement, stretching, and proper pelvic floor care. 

Becca introduces her online course designed to alleviate pregnancy pain by teaching intentional exercises and daily motion tips to reduce discomfort. They cover the topic of pain during sex after baby, offering advice on pelvic floor care for both prevention of issues and recovery. 

This episode aims to empower women with knowledge and resources to enjoy a pain-free pregnancy and postpartum period, highlighting that common does not mean normal when it comes to discomfort.

00:52 Introducing Today's Special Guest: Becca Boeving

01:40 Becca's Journey and Expertise in Pelvic Floor Health

03:55 Addressing Common Pregnancy Pains and Solutions

09:07 The Importance of Pelvic Floor Health Beyond Pregnancy

21:10 Practical Tips for Pregnant Moms to Avoid Pain

23:29 The Power of Mobility and Proper Positioning

26:38 Concluding Thoughts and Where to Find More Resources

Connect with Becca:

Vist her website

Find Pelvic Floor Momma on IG, FaceBook, TikTok

Grab her new course Secrets to Releasing Pregnancy Pain and use code “LNMLOVE” at checkout for a 40% discount!

More from this episode:

Join the masterclass with Trish and Becca: Pregnancy Pain MYTHS Unpacked: a Blueprint to Finding Relief

Grab the Labor Like a Pro: The Effective Positioning Playbook


Grab a Free Pregnancy/Postpartum Checklist Bundle

Connect w/ Trish:

On Instagram

On Facebook

On YouTube

On Pinterest

On TikTok

For more pregnancy & birth education, subscribe to The Birth Experience on Spotify, Apple Podcasts, or wherever you listen to podcasts.

Next Steps with LNM:

If you are ready to invest in your pregnancy & postpartum journey, you are in the right place. I would love to take your hand and support you in your virtual labor room!

If you are ready to dive into a birth class and have your best and most powerful birth story, then Calm Labor Confident Birth or The VBAC Lab is your next step.

If you have a scheduled cesarean, take our Belly Birth Masterclass and own that experience.

If you are a newly pregnant mama or just had the babe, you want to join our private pregnancy and postpartum membership, Calm Mama Society.

Remember, my advice is not medical advice. Always discuss what you learn with your team. See my Disclaimer here! Also, We make a small commission from some of the links (you don’t pay any more for using our links); however some of the recommendations, we do not earn anything; we love ’em and want you to know about them.


Trish: [00:00:00] My name is Trish Ware and I am obsessed with all things pregnancy and birth and helping you to navigate with the practical and the magical seasons of this journey called motherhood. I'm an all day coffee sipping mama of seven. I've had the amazing privilege of delivering many babies. And my 15 plus year career as a labor and delivery nurse, and as a mama of seven, I'm here to help you take the guesswork out of childbirth. 

So you can make the choices that are right for you and your baby. Quick note, this podcast is for educational purposes only, and does not replace your medical advice. Check out our full disclaimer at the bottom of the screen. Of the show notes. 

Hello everyone and welcome to the birth experience with labor nurse mama and I [00:01:00] am just going to forewarn you guys that today's episode although it's going to be really Powerful. I know this for a fact, but I want to tell you that myself and my guests both are having a day. Isn't that right, Becca? 

Becca: So true. 

Trish: So I have done something to tweak my back working out this morning and Becca has had how many hours of sleep? Like maybe three. Okay. So she's had three hours of sleep. I've hurt my back. That being said. I'm going to go ahead and actually introduce my guest. As you can see, already on the path to not doing this very well today. 

So today's guest is Becca Boveen and she is really near and dear to me because not only is she one of my students from the VBAC lab, but she also hangs out in my postpartum membership and just shows my girls so many [00:02:00] like tips and tricks for their pelvic floor. Which is why she is here. She is rabidly growing on Instagram as pelvic floor mama because she helps you with pregnancy pain, which we all really need. So welcome, Becca, to the show. Thanks for having me. I'm excited. I'm so excited. So poor Becca's had a few hours sleep. She just got home from the vacation, but go ahead and just tell everyone who you are, what you do, what your focus is. 

Becca: Yeah, so I am pelvic floor mama. I do pelvic floor physical therapy pelvic floor specialist. My Favorite thing is helping pregnant moms overcome their pain, especially when so often they are told that it's normal and it's common. And I feel like when we tell someone that it's normal, it's something that's can't be fixed or can't be helped. 

So you just have to deal with it. And pregnancy can be hard enough physically, mentally, emotionally. Why are we not helping [00:03:00] moms more? I don't 

Trish: know. No it's insane. And I love it, Becca, because I've been there with you from the beginning. I still remember when we had a, I don't remember if it was a zoom or just a talk. 

And you were saying that you really wanted to focus in this area. And it is needed, like you said, because what the heck why have so many hundreds of years gone by that women think, oh, that's just part of pregnancy. It's just part of pregnancy that I'm in pain. It's part of pregnancy that I pee on myself. 

It's part of postpartum that I pee on myself. All these things that if you know the right moves and exercises and that there are ways out of it, that it doesn't have to be. Just how it is and I'm saying that with quotes So I'm gonna go ahead and just dive into the topic of pregnancy pain because that is probably [00:04:00] The one we hear a lot too on labor nurse mama and as you know inside of my student community because you're in there Navigating that with them and you've just released your online course For pregnancy pain. 

So let's go ahead and talk about that So what I'm thinking is let's talk about maybe the top two that you hear the most From your clients your in person clients and your online audience. So if you want to just jump in 

Becca: yeah, so a lot of times the biggest complaint I'm hearing is it feels like my Pelvic area, my grime, my pubic bone, however they explain it is like ripping apart or like super sharp, stabbing, uncomfortable. 

They can't roll over in bed. It's hard to get dressed or to walk or to go up the stairs. I'm sure there's some mamas listening right now that are like, that is me. This is typically like symphysis, pubis [00:05:00] dysfunction. And it's, A lot of times people are like, Oh, just, take a warm bath, take some Tylenol, this and that. 

But there are so many different things that you can help to help support your pelvis to help decrease the pain that you're having. And essentially that like instability within the pelvis that's taking place and can improve like your pregnancy. Like I just had actually a couple of mamas in the clinic who had this and one of them. 

Felt so much better that she started going back to like her lifting at home and like her exercises and stuff. And when she came to me, she's I can barely walk. I'm getting like no sleep because no matter what I do in bed, I can't move. And now she's lifting. Yeah. And now she's lifting. And actually her due date is in three days. 

So we'll see what happens there. So yeah, it was, that's exciting. And then the other mom, same thing, very similar. Although she was not necessarily my go get it. I'm going to go lift, which you don't have to be. And she ended up having her [00:06:00] baby and by the end of it, she's I was having that pain. 

I forgot. So it's just, there are things that can be done to help it. And listening to that being such a, Top pain complaint. I guess I decided to really not only just target that within my course. But there is like a huge section within a module of just feeling better. If you're having this type of pain and things to do to limit the exposure to that pain, right? 

Because every time you're rolling out of bed, or every time you go to put your pants on, you're like, ouch. So if we can find a little more comfortable to do those and then work on things that are going to essentially give you pain free pregnancy, then let's do that. So that's what the course is all about. 

It is not just Pubic pain, pelvic pain. I know there's a lot of mamas dealing with the round ligament pain or like underneath the belly and the front of the hips, lots of low back pain, hip pain and bad. Also, I hear [00:07:00] too, can't, again, you lay on one side and 30 minutes saying you're trying to switch. 

So all of that can be helped. It's a common part of pregnancy, but that doesn't necessarily mean that it's something that everybody has to suffer through. And sometimes I've. Especially with like my online mamas, they just do a couple of exercises and they're like, Oh my gosh, I'm feeling so much better. 

This is the best sleep I've got. And I'm like, all you gotta do is like maybe five to 10 minutes of these intentional movement, which is one of the biggest things I preach. And you'll be feeling better. And so that's what a lot of them have already started to do. And they're already noticing the difference and some of them are having babies now, which is crazy. 


Trish: That's incredible. And the thing about it is you want to enjoy your pregnancy, like you're so excited and maybe you did a lot to get pregnant and you planned this pregnancy and then you're miserable, but like Becca said, you don't have to be miserable and you may not [00:08:00] all find like complete relief from the pain, but relief from the pain. 

Yeah. And some of you might have relief not all of us, like you said, do that, but just being able to enjoy your daily life. That is prize enough because I remember with Grayson, I had really bad sciatica and it was like I just, there was a portion of my pregnancy that I didn't get to enjoy because that pain takes precedence over everything. 

And I, I just hate that. Yeah. I really hate that for these moms. So I love that you said that. And for those of you guys listening, we'll have a link in the show notes to Becca's what is the name of your course again? It's secrets to releasing pregnancy pain. There you go. That's exactly what we want. We want those secrets. 

So we'll have a special link for you guys down in the show notes and you can grab that. And what's really cool, so Becca, tell [00:09:00] everyone like what you do in real life so they know like you're not just some, Jomo on the internet that's saying, let me teach you this. 

Becca: Yeah, so I'm a pelvic floor specialist. 

So I have not just moms. I have all types of Women come into my clinic. Not my clinic, but the clinic. And we address whatever's going on. So a lot of times there's pain with intercourse, there's leaking or incontinence. Some have had children, some have not. There's a lot of postpartum mamas, pregnant mamas All of the above even have a couple endometriosis patients in the clinic as well. 

But I would say like the incontinence and I'd say the incontinence right now is the most common which is also seeming to be a trend too. Cause even like the coughing and the sneezing, everyone's Oh, I just had a baby, so that's why. And it's that might be caused it, but that doesn't mean you have to stay. 


Trish: And I can testify to that because I did pelvic floor [00:10:00] through, things throughout my pregnancies and I've had six babies and I have never knock on wood, coughed and, or sneezed and peed on myself. Yes. If that's just your normal part of pregnancy, then I would be literally wearing a diaper. 

From having so many babies, but it doesn't have to be. Our bodies are so incredible. 

Becca: They really are. And so often too, sometimes like a lot of the moms that I get postpartum aren't necessarily like at their six week checkup, this is what's happening. A lot of the moms are coming in two, three, four, five years after having a baby and they're like, I'm having these issues. 

And it's when did they start? It's Oh, six months after I had my baby or within the first year after having my baby. were you able to do any of these things after you had your baby, like reengaging your core or working on your pelvic floor or understanding any of those things? 

Because even if you don't have any symptoms or any problems currently, your [00:11:00] body just went through a major life event and it needs help. Going back to like it's normal function without having baby with you. And that's so hard sometimes for moms to understand. And I wish that's why I like catching moms, like before they get pregnant or during pregnancy to teach them and educate them on these things. 

So then there's less problems and maybe more prevention of things that can happen during labor birth or postpartum. 

Trish: And that's where knowledge comes in because it's exactly like Me with mine I want to get these first time moms, even though I love my moms who have had babies before, like you, who find me for the VBAC lab, or for com labor, but I really want to educate them before they feel traumatized by their birth, or they were coerced into a decision they don't agree with, and now they know, in hindsight, man, I wish I would have been educated. 

And I feel the same way for you. [00:12:00] Like this should just be a normal part of the process of pregnancy. Like you see you take a birth class, you see a pelvic floor specialist, you see a chiropractor maybe some PT, something like it's just part of that process so that you don't. end up regretting or end up in pain. 

And I want to go back to something you said. So you said a lot of these moms come years later. Do they still, is it still possible for them to find relief? So if someone's listening right now, she could still come to you and get relief. 

Becca: Yes. Yeah. So we, yes. And sometimes it can take a little bit longer if it's something that you have been dealing with for so long. 

And other times it's just a few visits because it's just the simple fact of as silly as it sounds as the simple fact of understanding, like your brain connecting to those muscles and just understanding that they're still there and they still need to work. And how do they work? I would say 95 percent of.[00:13:00] 

Women in the clinic have no idea how to do. I don't even use kegels ever. I don't use that word. I, but they don't know how to do a public floor contraction. And sometimes they don't need necessarily to learn how to do the public floor contraction because they do know that they need to relax their public floor. 

And I think so oftentimes moms are like I had a baby and in quotations, like I'm all loose now. It's. Usually completely opposite. Your pelvic floor is now tight. It's hypertonic. Those muscles are in a constant state of contraction, and if we don't address it, then they can stay that way, and then that can lead with the pain with intercourse, the back pain, the hip pain and incontinence. 

So there's so many different things that Can contribute to things, but we definitely can get them better. And it just depends on one, how they can, how quickly they can understand how to utilize, like to use their muscles and different areas. And then two, how long has it been going on and how diligent are you going to do these things at home too? 

Trish: Yeah, 

Becca: because a lot of [00:14:00] times I just practice this is what you're going to do during your everyday life. Before you sneeze or you cough, you're going to try this. Or when you go to pick up the laundry basket, you're going to do this because these are all things we do every day. So instead of giving them like 15 minutes of exercises to go, 15, 20 minutes of exercises to go do at home on their own, it's each time you do, while you're standing and doing the dishes, you're going to try this or, while you get up off the couch, you're going to do this. 

So just incorporating. Daily activities until they're already thinks that they're doing so 

Trish: if you had someone come to you for let's say You're saying you teach them how to do everyday things To help would that also apply to the mamas who are coming to you pregnant and with pain are they? Also, are you also going to teach them like proper positioning? 


Becca: especially those moms who are like a mom of multiple kids, you're still picking up other children. You're still trying to stay active with your other children. Not that it's limited to that, but also if you're [00:15:00] pregnant and you can't do stand up from the couch or you can't bend over and pick up your groceries or things like that. 

Those are daily tasks like those. You have to be able to do those. To function essentially. So teaching them like the proper changing the mechanics, maybe of what you're doing teaching you how to breathe, which sounds so silly, but so many times moms do the opposite of what you want to do. 

A lot of times pregnant moms are told not to do core strengthening. And it's what do you think is working or helps you sit up? Or stand up or pick something up. Like your core is working. So if you're not working on your core while you're pregnant you're still like, you're going to weaken your core because now you're not engaging it when you go to stand up. 

Maybe you've diastasis recti now, or maybe you will, which for those that don't know, it's like the ab separation throughout your belly. Which can also lead to things. Postpartum as well, but you can work on it during pregnancy and you can work on it and fix it during postpartum. So there's so many different things that [00:16:00] can be prevented or maybe decreased during like pregnancy to improve birth, postpartum, et cetera, and not have all the, all of the postpartum problems. 

So to say down the road. 

Trish: I love that so much, and it's so important that the moms that are listening that maybe have been living with this and thinking there's no hope, there is. There are things you can do, because that can be exhausting to have all those things and not to be able to do your normal daily activities because of pain. 

And then, like you said, a lot of these moms have maybe a toddler. You don't get a choice. There's no choice in that. Like you. You can't just say, sorry toddler, like I can't do it, it hurts, that's not an option at all. We said we were going to talk about pregnancy pain, but I love that you brought up the pain with sex because I think [00:17:00] that is another common thing that I hear in my postpartum membership that these girls are like I think it's such a light, what's the word I'm looking for? 

It's a cycle because if you try to have sex after baby and it hurts really bad, then you're scared. So then you're more tense and then it hurts worse and it's this negative cycle you get into. So what is like one tip you would give these moms? 

Like one win. Thank you. 

Becca: Listen to your body and communicate with your partner. So I guess there's not just like one. Okay. It's so hard because there's so many different things. I feel like especially the postpartum, it's so mentally exhausting. 

Trish: Yeah. So I guess what let me rephrase that in a way. 

I guess what it, so you're saying it's. It might be, the problem might not be that they need to learn how to contract their pelvic floor, it's that they need to learn how to relax their pelvic floor. So do [00:18:00] you do you teach them breathing techniques along with the relaxation techniques? Or is that, am I just in a wrong thought? 

Becca: There, I guess there is some breathing, but a lot of times it's more so like mobility. Your pelvic floor is tight. Your pelvic floor attaches in your vaginal canal, but if you look at the mod, like if you look at a model of your pelvis, your tailbone, your like sacrum, like your hips, everything is connected and there's all these different muscles that attach to it. 

So working on mobility of like your pelvis and your low back and being able to do certain things can help decrease the tension throughout some of those muscles in that area, and then can help decrease the public floor, the tension throughout the public floor as well. And so just making sure that you have the coordination and the flexibility for lack of better word can help decrease some of that pain that you're having. 

With sex after having a baby, or even just in general, I have [00:19:00] several people in the clinic right now who didn't just have a baby and it just started and they 

Trish: it's funny you said that because I had someone reach out to me one time on labor nurse mama, and she has never enjoyed sex because it's so painful. 

And she's not had, she's not had babies. And I believe the reason she reached out to me is because she's afraid to have a baby. Because she feels so much pain during sex and she, if I'm remembering correctly, I think she had only been married for a very short amount of time and it was really affecting their relationship too. 

Because she was constantly in terror of him wanting to have sex and she didn't because she was in so much pain and my heart was, of course I told her to see a public floor specialist. And a therapist, because that's a lot of mental work that you have to work through too. Because like I said I think that you get yourself into this cycle that sex represents pain instead of pleasure. 

And so you're [00:20:00] just, it's just like a vicious cycle. But anyway, we got off on a Whole nother tangent. So I'm super excited about your course for those of you guys listening. And also Becca is in my coaching group, my coaching mastermind, which I love having her, and she's one of my originals and we have just been so excited because what she is bringing is valuable, especially in this internet world we live in where anybody can teach anything, whether or not they have experience or not. So I love that these mamas who are coming to you know that like you're working with women hands on. So you're seeing like different issues and you have such like valuable information to share with everyone. 

So that's so great. So let me ask you this. We've got a, let's say we have a pregnant mama, she's just found out she's pregnant and she's not having pain. What are like one or two tips you would give to every [00:21:00] pregnant mom so that they don't end up needing to take a pregnancy pain class? 

Becca: Keep moving. 

I feel like when we won first trimester so hard. So give yourself grace at first try. I never tell anybody What they should be doing during that time because for me personally I was exhausted and I couldn't do much of anything outside my everyday activity but then working on keep moving because so often pregnant moms are like, Oh, I'm pregnant. 

I can't do this, and that. Actually you can, unless you are like a high risk or there is some medical reason within your pregnancy that you cannot do these things, keep doing them because it's going to help you. And those who have more movement in their pregnancy, it's shown to want to improve their pregnancy, improve their health, improve their baby's health and improve their labor and birth and postpartum experience and along so many other things. 

So I think that's really important. And then not even just strengthening, you need to think about some [00:22:00] stretching, especially if you're someone who is I'm going to hit the weights and I'm done, or I'm going to hit this workout that I really enjoy and I'm done guilty myself where I do not stretch enough. 

And so during pregnancy, you really need to work on like your mobility side of things. So that way you can decrease the pain and tension because a lot of times the pain that you get at night. It's because of the things you're doing during the day. So if you can just improve like the motion and the mobility your body has, like I get you're pregnant and everything seems. 

Lacks people say but there's certain things that are going to tighten up, especially with the further along you get and like the added weight and how your body changes to help support the carrying that weight and things like that. So I like keep moving and work on your mobility or you're stretching because those 2 things are going to, help overall. 

Trish: Yeah, it's so true. And you know that I say the same thing in both my birth courses, that movement, and it doesn't have to be anything insane. Like you don't have to start some crazy routine, just moving, [00:23:00] taking a daily walk, doing some, I'm all about sitting in a squatting position and doing things like that. 

One thing that I learned from another pelvic floor specialist that I had on the podcast that it totally makes sense now, but I really quickly before we end this episode, I wanted to chat with you cause I don't know that we have, but she was talking to me about even breach positioning can sometimes be a result of a pelvic floor issue. 

Which was like, Oh, wow, that does make sense. 

Becca: Yeah. Yeah. Cause if you're having the tightness and stuff throughout like your pelvic floor, throughout your glutes, throughout your hips, like there is no room for your baby to turn and be head down. So working on like that mobility, relaxation techniques and things like that and the stretching. 

Yeah. Yeah. So when I say mobility yeah, movement with, stretching. So that's going to help baby room to move if they're going to move. But if they're not going to [00:24:00] drop down. Even with me, with my V back, I, my hip flexors were so tight at the end of my pregnancy that I thank God my doula was a massage therapist. 

She saw me at 40 weeks, six days, and she did some soft tissue to my hip flexors. Cause I was Terrible about doing mobility with her. Oh, listen to that. The pelvic floor mama was not doing what she's saying. I was terrible. The amount of information I've learned, even from having her to now is insane. 

And I even tell my husband, you want to do a redo? I want to redo. 

Trish: Oh, 

Becca: I'm all about a redo. Come 

Trish: on 

Becca: now, 

Trish: then you can come back with me. 

Becca: So anyways she did just some soft tissue stuff and I'm not kidding. When I stood up off her table, I. Felt my daughter like slide into my pelvis. And I was like, Ooh, that's a lot of pressure. 

And I was already having like predominal labor for a week and I had already lost my mucus plug. Like we were just like false contractions for three hours. Stop for I think it would have been six days at this point. And so she felt like she like fell into my pelvis. I [00:25:00] felt and my doula was like, I'll see you tomorrow. 

And I was like, I don't know if it's going to be that quick. Sure enough, like 12 hours later, maybe 18, I'm like texting her like I'm definitely having contractions. I think I need to 

Trish: get this moving. And it's just, that's the whole thing. I get all this, all these questions from moms, especially post date moms. 

Like, how do I get my contractions to start? How do I, like, how do I get oxytocin fluid? You get it by the baby's head putting pressure on the cervix. Instead of us trying to drink all the things and do all the things, that's why Linnea and I You know, our team doula and I created that really low cost. 

I think it's 7 guide on the pelvis and the inlet and the outlet and the mid pelvis, because it doesn't matter what's going on. If the baby is not in proper positioning, your labor will never flow properly. Now you may end up giving birth, but those are the moms who have a baby in a wonky position or what have you. 

But the most powerful thing you can do to get labor started is not all the [00:26:00] concoctions or all of that, but it's doing something to get the baby's head. Putting pressure on the cervix, which starts the whole beautiful cycle. So I'll also link to that 7 guide. You guys, it's so invaluable and we've got pictures and you can print it and put it in your hospital bag. 

Okay. Becca, thank you so much for coming here today and chatting. Cause I know you're exhausted and I'm miserable right now. But, we did it, hooray, that's how we do. So tell everybody where they can find you again. 

Becca: Yes, so you can find me, it's PelvicFloorMama, but unlike LaborNurseMama, it's M O M A. You can find me on Instagram, TikTok, Facebook, or the website where you'll find the course is PelvicFloorMama. 

com. And if you use the code L N M, like LaborNurseMama, love, you will get a discount 

Trish: at checkout. Awesome. Amen. And I will link to it in the show notes. All right. Thank you so much for coming today, Becca. [00:27:00] Thanks for having me. 

Okay, mamas. I hope the biggest takeaway that you have today is that you don't have to suffer. You do not have to be in pain. All Although it's common, it's not normal. So take action as always. Education, knowledge is power, but you have to use it. So hit the link in the show notes and check out Becca's powerful course on pregnancy pain and use the code LNMLOVE and you're going to get a sweet little discount and possibly even a little gift from me. 

So make sure you hit that link as always have a beautiful day. I hope you guys stay strong, stay powerful. You are incredible. We love you around here. Hit subscribe, leave a review, and as always, I'll see you again next week. Bye for [00:28:00] now.