Your pelvic floor muscles do a lot of underappreciated work in your body. They support your bladder, uterus, and bowels, and they help control your ability to go to the bathroom, maintain comfort during intimacy, and stabilize your core.

During pregnancy and childbirth, these muscles can stretch or weaken significantly. And yet, they’re rarely a focus of postpartum recovery—leaving many women to deal silently with discomfort, leaks, or pressure.

Why Pelvic Floor Health Matters

After giving birth, you may notice urinary leakage when coughing or sneezing, a heavy or pressured feeling in the pelvis, or trouble with bowel movements. After the recommended six-week waiting period, you may also feel pain during intercourse. These are all signs that your pelvic floor could use some attention and support.

While it’s completely normal to experience some of these issues after childbirth, they don’t have to become a permanent part of your life. With the right steps towards pelvic floor recovery, healing and improvement are very possible.

Pelvic Floor Health WFMC

Gentle Steps to Begin Recovery

In the early days after birth, start with gentle movement like walking and focused breathing exercises. Diaphragmatic breathing—deep breathing that expands your belly—is helpful for reconnecting your core and pelvic floor without strain.

You may have heard of Kegels, and while they’re a helpful exercise for some, they’re not a one-size-fits-all solution. If you’re not sure how to do them correctly or if you’re dealing with pain or discomfort, it’s best to check in with your provider or a pelvic floor physical therapist.

Important Tips:

  • Ease into gentle physical activity
  • Avoid high-impact exercises or heavy lifting until you’ve had time to heal and have been cleared by your provider (typically around 6-12 weeks postpartum)
  • Stay well-hydrated and eat fiber-rich foods to help prevent constipation
  • Consider pelvic floor therapy to help with leakage, pelvic pressure, or pain/discomfort

What to Expect from Pelvic Floor Physical Therapy

If you’re experiencing consistent leakage, pelvic pressure, pain during sex, or even just a sense that things “don’t feel right,” it might be time to consider pelvic floor physical therapy. These specialized therapists help you understand how your muscles are functioning and guide you through gentle, targeted movements to restore balance and strength. Sessions might include posture coaching, engagement and relaxation techniques, and core strengthening exercises. Many women find that just a few appointments can lead to meaningful improvements.

Key Takeaways:

  • Physical therapy can help address persistent or uncomfortable symptoms
  • Therapy includes guidance on muscle awareness, posture, and movement
  • Professional support can speed healing and restore confidence–

Beyond Physical Recovery

Experiencing unexpected leaks or pain can affect how you feel about your body, your relationship, and your confidence. It’s important to talk openly about what you’re experiencing, whether with your partner, your healthcare provider, or a support group. You’re not alone—many women face these challenges, and there’s no shame in asking for help. Open communication can reduce shame and strengthen support.

Taking care of your pelvic floor is a powerful step toward reclaiming your comfort and confidence after childbirth. Recovery doesn’t happen overnight, and it’s okay to move at your own pace. Mindful movement, physical therapy, and small lifestyle adjustments are all an investment in your long-term pelvic floor health.

This article is meant for informational purposes only. If you have questions or would like further information, make an appointment with your primary care provider.

This blog post was first published on WFMCHealth.org.