Let's explore what the pelvic floor is, why it’s so crucial to your well-being after childbirth, and practical ways to strengthen it during the postpartum period.
What is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues that stretch like a hammock from your pubic bone to your tailbone. These muscles support key organs including the bladder, uterus, and rectum. They also play a critical role in urinary and bowel control, sexual function, and core stability.
Why is Pelvic Floor Health Important Postpartum?
During pregnancy, your pelvic floor carries the increasing weight of your growing uterus. Then, during vaginal birth, these muscles stretch significantly, sometimes tearing or weakening. Even if you had a cesarean section, pregnancy alone can put strain on the pelvic floor.
Common postpartum issues related to pelvic floor dysfunction include:
- Urinary incontinence (leaking when you cough, laugh, or sneeze)
- Pelvic organ prolapse (when organs like the uterus or bladder drop into the vaginal canal)
- Pain during sex
- Lower back or pelvic pain
When Can You Start Pelvic Floor Exercises?
Generally, you can begin gentle pelvic floor exercises, often called Kegels, within a few days after birth, especially if you feel ready and comfortable. However, every birth is different, so it’s essential to:
- Listen to your body
- Follow any specific guidance from your healthcare provider
- Wait for clearance at your postpartum check-up (usually around 6 weeks) before starting more intense exercise
Here are simple, safe ways to start restoring your pelvic floor health after birth:
1. Kegels- These are small but powerful contractions that help rebuild strength and endurance in your pelvic floor.
- Tighten the muscles as if you’re trying to stop the flow of urine
- Hold for 3–5 seconds, then release
- Repeat 10 times, a few times a day
2. Pelvic Tilts- Lie on your back with your knees bent and feet flat. Gently tilt your pelvis so your lower back presses into the floor, then release. This helps engage your deep abdominal muscles along with the pelvic floor.
3. Diaphragmatic Breathing- Deep breathing helps reduce intra-abdominal pressure and allows the pelvic floor to move naturally.
- Inhale deeply, expanding your belly
- Exhale slowly, gently drawing in your pelvic floor muscles
4. See a Pelvic Floor Physical Therapist- If you’re dealing with discomfort, incontinence, or just want expert support, a pelvic floor PT can create a personalized plan to help you recover safely and effectively.
Pelvic floor recovery isn’t a race. Healing takes time, and every body is different. Rest, hydration, and gentle movement are all part of the equation. And remember: asking for help, whether from your OBGYN, a physical therapist, or a postpartum coach, is a sign of strength, not weakness.
Caring for your pelvic floor after childbirth is one of the best investments you can make in your long-term health and quality of life. Whether you’re newly postpartum or a few years into parenthood, it’s never too late to start. Strong doesn’t mean “bouncing back”, it means building back better, with awareness, support, and self-compassion.
Got questions? Contact me for resources and recommendations for local pelvic floor therapists.