Bringing a baby into the world is an incredible experience, but postpartum recovery—especially when it comes to your pelvic floor—is often overlooked. Many new moms are told that leaking, heaviness, or core weakness is just “part of motherhood.” But the truth is, you can heal your pelvic floor and regain strength, confidence, and control.

If you’re experiencing leaking urine, pelvic pressure, pain, or a weak core after birth, this guide will walk you through what’s happening and how to heal safely.

What Happens to the Pelvic Floor During Pregnancy & Birth?

The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles also play a key role in core stability, sexual function, and controlling urine and bowel movements.

During pregnancy, the pelvic floor muscles stretch and support the growing baby. By the time you give birth, they’ve been under significant strain.

During vaginal delivery, the pelvic floor:
✅ Stretches up to 3 times its normal length
✅ Can experience tears, episiotomies, or nerve damage
✅ Works hard to push the baby out, which can lead to weakness or tightness

After a C-section, the pelvic floor still goes through significant changes due to pregnancy’s impact on posture, core stability, and pressure on the muscles. Plus, the abdominal incision affects core function, which influences pelvic floor healing.

Common Pelvic Floor Symptoms After Birth

If you’re experiencing any of these symptoms postpartum, your pelvic floor may need attention:

Urinary leaking (especially when coughing, sneezing, or exercising)
Pelvic pressure or heaviness (a sign of prolapse)
Pain with sex (often due to muscle tightness or scar tissue)
Lower back, hip, or pelvic pain
Core weakness or diastasis recti (ab separation)
Feeling like you can’t fully control your bladder or bowels

These issues are common, but they are not normal—and you don’t have to live with them.

5 Essential Steps to Healing Your Pelvic Floor After Birth

1. Start With Gentle Breathwork & Core Activation

Before jumping into workouts, focus on deep breathing and gentle core engagement to reconnect with your pelvic floor.

Try this:
🫁 Diaphragmatic Breathing

Sit or lie down comfortably.
Place one hand on your belly and the other on your chest.
Inhale through your nose, letting your belly expand.
Exhale through your mouth, gently drawing your belly inward.

Why it helps: This helps retrain the deep core and pelvic floor muscles to work together properly.

2. Don’t Overdo Kegels—Focus on Coordination Instead

Kegels (squeezing the pelvic floor) are often recommended, but they aren’t always the solution—especially if your pelvic floor is tight or overactive.

Try this instead:
Pelvic Floor Coordination Exercise
1️⃣ Inhale to relax your pelvic floor.
2️⃣ Exhale to gently engage (like stopping urine flow).
3️⃣ Hold for 3-5 seconds, then fully relax.
4️⃣ Repeat for 8-10 reps, focusing on control rather than max contraction.

Why it helps: This strengthens the pelvic floor without over-tightening it, which can lead to pain and dysfunction.

3. Strengthen Your Core the Right Way

Your core and pelvic floor work together, so rebuilding deep core strength is essential.

Best exercises for early postpartum:
🔥 Heel Slides – Reconnects the deep core and pelvic floor.
🔥 Glute Bridges – Strengthens the hips and core while engaging the pelvic floor.
🔥 Deadbugs – Improves core control without excessive pressure.
🔥 Side-Lying Clamshells – Activates the glutes, which support the pelvic floor.

Avoid: Crunches, planks, or intense core work too early, as they can increase pressure on a weakened pelvic floor.

4. Support Your Healing with Posture & Movement Adjustments

Simple daily movements can either support or slow down pelvic floor healing.

Engage your core before lifting your baby – Use an exhale to gently activate your core before picking up your baby.
Avoid heavy straining – If you feel pressure in your pelvis, pause and modify.
Sit with good posture – Avoid slumping, which puts extra pressure on the pelvic floor.
Use proper alignment when standing – Stack your ribs over your pelvis to avoid excess pressure downward.

Why it helps: These small adjustments reduce strain on healing muscles and tissues.

5. Know When to Seek Pelvic Floor Physical Therapy

If you’re months (or years) postpartum and still experiencing pelvic floor issues, you’re not alone. Many women don’t realize that they don’t have to live with leaking, pain, or prolapse—pelvic floor physical therapy can help.

See a Pelvic Floor PT if You Have:
🔴 Leaking urine (even just a little)
🔴 Pelvic pressure or a “falling out” sensation
🔴 Pain during sex or tampon use
🔴 Ongoing core weakness or diastasis recti
🔴 Hip, back, or pelvic pain that won’t go away

A pelvic floor specialist can assess your specific needs and create a personalized plan to help you heal.

Final Thoughts: Prioritize Your Pelvic Health After Birth

Healing your pelvic floor after birth isn’t just about doing Kegels—it’s about retraining your core, improving coordination, and making small changes that support your recovery.

Need help rebuilding strength and confidence postpartum? Contact us today for a pelvic floor evaluation and personalized recovery plan!

You can book a session here: https://yourmovephysicaltherapy.janeapp.com/

Healing Your Pelvic Floor After Birth