Why is postnatal pelvic health so important?

If you're a new mum or expecting, you may be wondering about the impact pregnancy and childbirth have on your body. You might also be thinking about when and how to safely return to exercise while staying comfortable and confident in your body.

Keep reading to learn why seeing a pelvic floor or women’s health physiotherapist postpartum is important and how to start rebuilding your strength after having a baby.

Why does postpartum pelvic health matter?

During pregnancy, your pelvic floor muscles stretch to support your growing baby. Weakness or dysfunction in the pelvic floor following pregnancy or delivery can lead to common postpartum concerns such as:

• Leaking urine when sneezing, laughing, or jumping

• Pelvic pain or pressure

• Pain during intimacy

• A feeling of heaviness or bulging in the vaginal area (a sign of prolapse)

• Core weakness and back pain

The good news? Pelvic floor physiotherapy can help with all of these issues!

Our top tips for postpartum recovery

1. Seek Professional Advice

Every woman’s pregnancy and birth experience is unique, so it’s important to receive guidance tailored to your recovery and goals. A women’s health or pelvic floor physiotherapist can provide personalized support starting from six weeks postpartum.

2. Give your body time to recover

Avoid the pressure of "bounce-back" culture. During the first 6–12 weeks, we encourage new mums to rest and offload their pelvic floor and abdominal muscles to allow for proper healing. Listen to your body, take it slow, and enjoy bonding with your baby.

3. Gentle pelvic floor activation

Once you feel comfortable, start with gentle pelvic floor exercises to reconnect with and strengthen these muscles. Begin lying down and take a deep breath in, allowing your belly and ribs to expand. As you exhale, gently engage your pelvic floor by lifting and squeezing the muscles as if stopping the flow of urine or holding in gas. Hold for 1–2 seconds, then fully relax.

Over time, progress to sitting and standing positions, increasing the duration and intensity of the contractions as your strength improves. Avoid straining or holding your breath, and focus on controlled, gradual engagement. If you experience discomfort or difficulty, seek guidance from a pelvic floor physiotherapist.

4. Breathwork and deep core activation

Diaphragmatic breathing helps re-engage your core muscles in the early postpartum weeks. To practice, place one hand on your chest and the other on your belly. Take a slow breath in through your nose, allowing your belly to rise while keeping your chest still. As you exhale, gently draw your belly button towards your spine, activating your deep core muscles without forcefully sucking in your stomach.

Once you feel comfortable with this breathing pattern, incorporate deep core engagement into everyday movements such as getting out of bed, standing up, and lifting your baby. This will help rebuild core strength and provide better support for your lower back and pelvis.

The importance of prioritizing your recovery

Your postpartum journey is unique, and giving your body the time and care it needs can make a significant difference in your long-term health and well-being. Whether you are experiencing symptoms or simply want reassurance about your recovery, a pelvic floor physiotherapy assessment can provide valuable insights and support. Investing in your pelvic health now can help you regain strength, prevent future issues, and feel your best as you navigate motherhood.

If you're ready to take the next step in your recovery, consider booking an appointment with a pelvic floor physiotherapist. Your future self will thank you!