Bringing a baby into the world is no small feat; your body goes through massive changes to make it happen. One of the areas that takes the biggest hit? Your pelvic floor. It’s the group of muscles that supports your bladder, uterus, and bowels—things you don’t usually think about until they stop working the way they should.
A weak pelvic floor after birth can lead to bladder leaks, discomfort, and even back pain. But what’s often overlooked is the emotional impact. Struggling with sudden leaks when you laugh or cough, feeling weak where you once felt strong, or even experiencing pain during intimacy can take a serious toll on confidence and mental health.
The good news? Recovery is possible, and with the right approach, you can rebuild strength, improve function, and feel more like yourself again.
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What Happens to Your Pelvic Floor During Pregnancy and Birth?
Postpartum care focuses on your body and mind after giving birth. It’s not just about healing—it’s about supporting your recovery, adjustment, and rhythm as a new parent. Whether it’s a quick check-in or long-term support, postpartum care ensures you feel good about yourself while navigating the early months with your baby.
Pregnancy alone significantly strains these muscles due to the extra weight and hormonal changes.
Vaginal birth can stretch, weaken, or even damage the pelvic floor, especially if there is tearing or an assisted delivery.
A C-section doesn’t mean your pelvic floor gets off easy—pregnancy itself still places pressure on these muscles, and surgery adds its own set of recovery challenges.
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Signs of a Weak Pelvic Floor
It’s easy to assume discomfort is just part of postpartum life, but persistent symptoms may indicate your pelvic floor needs attention:
- Bladder leaks when sneezing, coughing, or exercising.
- A heavy or dragging sensation in your lower abdomen or pelvis.
- Lower back pain that doesn’t seem to go away.
- Pain or discomfort during sex, even after healing.
- Bowel issues, like difficulty controlling gas or sudden urgency.
The Emotional Toll of a Weak Pelvic Floor
It’s not just a physical issue—it can hit emotionally too.
- Feeling like your body has betrayed you, especially if you were active before pregnancy.
- Anxiety over accidental leaks in public, leading to social withdrawal.
- Loss of confidence in intimacy, creating distance in relationships.
- Frustration and exhaustion from the slow recovery process.
Pelvic floor health is tied to core strength, posture, and overall physical well-being. When those feel off, it can impact how you feel about yourself—not just physically, but mentally too.
How to Strengthen and Heal Your Pelvic Floor
Healing your pelvic floor isn’t about doing a few quick Kegels and calling it a day. It’s about rebuilding strength, improving function, and restoring confidence in how your body moves and feels. Here’s how to approach recovery in a way that works.
Start With Awareness
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Many women either over-tighten their pelvic floor or don’t engage it at all. The key is learning control—when to contract and when to release.
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The easiest way to locate your pelvic floor muscles is to imagine stopping the urine flow (but don’t actually do this as an exercise—it’s just to identify the right muscles).
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Breathe deeply while engaging your core and pelvic floor to strengthen without adding unnecessary tension.
Do the Right Exercises
Kegels—But Done Correctly
- Contract your pelvic floor muscles (without tensing your abs or glutes).
- Hold for a few seconds, then slowly release.
- Repeat 10–15 times, a few times a day.
Kegels aren’t a magic fix for everyone—some women have a tight, overactive pelvic floor, which can make things worse. If Kegels cause discomfort, skip them and focus on relaxation techniques instead.
Bridge Lifts
- Lie on your back with knees bent and feet flat.
- Lift your hips, squeezing your glutes while engaging your core and pelvic floor.
- Lower back down slowly and repeat 10–15 times.
Deep Breathing and Core Activation
- Diaphragmatic breathing (belly breathing) helps relax the pelvic floor and improves overall core function.
- Breathe in deeply, expanding your belly, then exhale while gently engaging your pelvic floor.
Squats
- A properly done squat strengthens the pelvic floor along with the legs and glutes.
- Stand with feet hip-width apart, lower into a squat (as if sitting in an invisible chair), then rise back up.
- Keep movements slow and controlled.
Posture Work
- Poor posture puts extra strain on a weak pelvic floor.
- Focus on standing and sitting tall, engaging your core without sucking in your stomach too tightly.
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Adjust Your Daily Habits
Stay hydrated
Dehydration leads to constipation, which puts more strain on the pelvic floor.
Engage your core properly
Don’t hold your breath when lifting, carrying, or bending.
Avoid straining
Pushing too hard when using the toilet weakens these muscles.
Use support when needed
A belly wrap or supportive clothing can help during early recovery.
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When to See a Specialist
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If symptoms don’t improve, get worse, or start affecting daily life, it’s time to see a pelvic floor physiotherapist.
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Some women experience pelvic floor tension rather than weakness—in this case, strengthening exercises won’t help, and relaxation techniques or manual therapy are needed instead.
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A specialist can create a tailored plan to address specific issues, whether it’s incontinence, pain, or prolapse.
Healing your pelvic floor is just as important as recovering from birth itself. It’s not just about getting back to exercise or stopping leaks—it’s about feeling strong, confident, and in control of your body again. If something feels off, don’t ignore it. There’s help, and the sooner you start, the better the results.
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Final Thoughts
Postpartum recovery isn’t just about bouncing back physically—it’s about rebuilding confidence and feeling strong in your own body again. Healing your pelvic floor takes time, but with the right care, you’ll see progress. If something doesn’t feel right, don’t ignore it—getting help is never a sign of weakness. Your body has done something incredible, and it deserves the care it needs to heal properly.
About Harmony at Home
Harmony at Home is a wellness counselling practice dedicated to helping individuals and families navigate life’s challenges with compassion and practical support. Led by experienced counsellor Lauren Fischer, the practice offers a safe, non-judgmental space to explore emotional well-being, personal growth, and family dynamics. Whether addressing childhood development, parenting concerns, or personal struggles, Harmony at Home focuses on tailored guidance that empowers clients to find balance and resilience in everyday life.
