Trying to Conceive? Here’s How to Support Your Fertility Through Pelvic Health, Cycle Tracking & Everyday Habits

Trying to conceive can feel exciting, overwhelming, stressful, or all of the above at once. You read one article that says “just relax,” another that says “track everything,” and before you know it you’re Googling cervical mucus photos at 2 a.m. and wondering if you’re doing this whole thing correctly.

Here at Practically Perfect Physical Therapy, we work with individuals and couples every week who are trying to conceive — whether it’s their first baby or they’ve been on a longer journey. What many people don’t realize is that pelvic health plays just as important of a role in conception as hormones, timing, and lifestyle.

This guide breaks down what really matters when you’re trying to conceive (TTC) — from cycle tracking to fertility tools to understanding your pelvic floor — so you can feel empowered, prepared, and confident instead of confused or discouraged.

Understanding Your Menstrual Cycle: Your Most Important Fertility Tool

No matter which TTC method you use, the foundation is the same: the better you understand your cycle, the better you can time intercourse to maximize conception.

The Four Phases of Your Cycle

1. Menstrual Phase
   Hormones drop → shedding of the uterine lining.
   

2. Follicular Phase
   Estrogen rises → follicles mature → cervical mucus begins to change.
   

3. Ovulatory Phase
   The main event!
   A surge of LH (luteinizing hormone) triggers the release of an egg.
   

4. Luteal Phase
   Progesterone rises → uterine lining thickens → PMS symptoms may appear.
   
   

Your Fertile Window

The fertile window is 6 days:

• 5 days before ovulation

• 1 day after ovulation
  
  

Healthy sperm live 3–5 days. An unfertilized egg survives 12–24 hours.

Timing is everything — and tracking helps you find your personal window.

Cycle Tracking Tools: What to Use & When

1. Basal Body Temperature (BBT)

Your BBT rises slightly (0.4–1.0°F) after ovulation.

Why it helps:

• Confirms ovulation occurred

• Helps identify your typical cycle pattern

• Useful if your cycles are irregular
  
  

Tools:

• Tempdrop

• Femometer

• Ava Fertility Bracelet (older models still useful)
  

BBT doesn’t predict ovulation — it confirms it after the fact — but it helps you learn your patterns over time.

2. Cervical Mucus Tracking (the most underrated fertility tool!)

Cervical mucus is the body’s natural fertility indicator — and it often predicts ovulation more accurately than apps.

What it looks like:

• Dry/Sticky → early cycle, low fertility

• Creamy/Lotion-like → approaching fertility

• Egg white (stretchy, clear, slippery) → peak fertility

• Watery → also fertile
  
  

Why it matters:

Sperm need the right mucus to survive and swim.
Peak mucus = the sperm highway is open.

Helpful tool:

The Kegg — a smart cervical mucus tracker that measures electrical resistance to determine fertility status in real time.

3. LH Strips (Ovulation Predictors)

Ovulation Predictor Kits (OPKs) detect the LH surge, which typically occurs 12–36 hours before ovulation.

Great for:

• Predicting ovulation

• Identifying your fertile window

• Understanding irregular cycles
  

Brands we like:

• Easy@Home

• Pregmate

• Clearblue Digital (simple, but more expensive)

4. Advanced Fertility Trackers (Inito & Mira)

Inito Fertility Monitor

Measures:

• LH

• Estrogen

• Progesterone

• PdG

• FSH
  

This provides an incredibly accurate picture of your cycle and ovulation timing.

Mira Fertility Monitor

Measures:

• LH

• Estrogen

• PdG
  
  

This is especially helpful for:

• PCOS

• Irregular cycles

• Suspected luteal phase defects
  

These tools give you a data-rich view of your fertility window — like a mini hormone panel every month.

Pelvic Health & Fertility: The Missing Piece Most People Don’t Know About

Trying to conceive isn’t just hormonal — it’s musculoskeletal, neurological, and biomechanical.

The pelvic floor plays three major roles in conception:

1. Pelvic Floor Tension Can Affect Intercourse

Many people trying to conceive do not realize that pelvic floor tightness can make sex painful, which can lead to:

• Avoidance of intercourse during the fertile window

• Guarding or involuntary muscle tightening

• Burning at the vaginal opening (vestibulodynia)

• A feeling of “hitting a wall”
  

Painful sex is common — but not normal.
And it can affect your ability to time intercourse consistently.

2. Blood Flow Matters

Healthy uterine and ovarian function depends on:

• Adequate blood flow

• Healthy nerve signaling

• Tissue mobility
  

Pelvic floor dysfunction, scar tissue, C-section history, or chronic tension can reduce this circulation.

Pelvic health PT supports:

• Improved blood flow through manual therapy

• Abdominal and pelvic mobility

• Nervous system regulation

• Stress reduction
  
  

All of which support fertility.

3. Stress and the Nervous System Influence Fertility

Stress impacts:

• Cortisol

• Ovulation timing

• Sex drive

• Vaginal lubrication

• Muscle tone (including the pelvic floor!)
  
  

If you’ve ever felt your pelvic floor “clench” when stressed, you are not imagining it.

Pelvic health PT helps regulate the nervous system through:

• Breathwork

• Manual therapy

• Mobility

• Tension reduction

• Sleep and recovery strategies
  

A calmer body conceives more easily.

Lifestyle Factors That Impact Fertility

You don’t need to overhaul your entire life.
Small, consistent changes matter most.

1. Nutrition

Aim for:

• 60–90g protein daily

• Plenty of healthy fats (omega-3s!)

• Fiber for hormone balance

• Hydration

• Reduced inflammation
  

Nutrient-dense foods support cycle regularity and hormone production.

2. Movement & Exercise

Gentle daily movement improves:

• Blood flow

• Mood

• Hormone balance

• Stress
  

Think:

• Walking

• Yoga

• Strength training 2–3x/week
  

High-intensity exercise is not harmful — but extremes can affect ovulation for some individuals.

3. Sleep

7–9 hours regulates:

• Hormones

• Metabolism

• Stress

• Fertility signaling
  

If your sleep is off, your hormones will be too.

4. Toxin Exposure

This does not mean obsessing.
Just aim for reducing unnecessary reproductive toxins like:

• BPA

• Phthalates

• Heavy fragrances
  

Choose “fragrance-free,” stainless steel containers, and simpler products when possible.

When to Consider Pelvic Health PT During Fertility Planning

We help people conceive every single year by treating:

• Painful sex

• Pelvic floor tension

• Hormonal dryness

• Vulvar irritation

• Abdominal scar tissue

• Stress patterns

• Postpartum body changes

• Cycle-related discomfort
  

Your pelvic floor is part of your fertility system.
Supporting it means supporting conception.

When to Seek More Support

Reach out if you experience:

• Pain with sex

• Burning or tightness at the vaginal opening

• Irregular cycles

• Suspected anovulation

• PCOS symptoms

• Endometriosis pain

• Scar tissue concerns

• Difficulty timing intercourse consistently

• High stress levels

• Trouble conceiving after 6–12 months
  

You deserve support — and a plan that makes sense.

The Bottom Line

Trying to conceive is both science and self-care.
Understanding your cycle, using the right fertility tools, taking care of your pelvic floor, and supporting your whole-body health all make conception more likely — and the process much less stressful.

You do not need to do this alone. We are here to help you feel confident, empowered, and prepared every step of the way.

Need More Help?

Are you trying to conceive and want to make sure your pelvic health is optimal for conception?
Call our office at (609) 300-3963 to schedule an appointment.