The Ultimate Guide to Postpartum Pelvic Health: What Every New Mom Should Know
Welcoming a new baby into your life is a beautiful experience, but childbirth can bring significant changes to your body, particularly your pelvic floor. Many women are unaware of the importance of postpartum pelvic health and how pelvic floor physical therapy can aid recovery after childbirth.
I want to note here as well that you ultimately want to start pelvic floor therapy during pregnancy! Prevention is a HUGE part of what we do.
In this guide, we’ll dive into everything you need to know about postpartum pelvic health, the common challenges new moms face, and how to restore pelvic floor function for a healthier, more comfortable recovery.
What Is the Pelvic Floor and Why Is It Important?
The pelvic floor is a group of muscles, ligaments, and tissues that support your bladder, uterus, and rectum. I tend to take this further and say that because of our fascia in our body - it technically connects to everything. But we want to specifically pay attention your back and core too.
During pregnancy and childbirth, menstrual cycles, menopause, and other phases of life, things can contribute to increased stretch of the muscles and tissues - increased pressure - weakness or even over tightness.
It’s important to understand these things so you can take action now!
How Childbirth Affects the Pelvic Floor
Vaginal delivery, in particular, can place immense strain on the pelvic floor muscles. In fact, your muscles can stretch up to 5-6 times their normal length for birth to occur. The pressure during labor can lead to perineal tears or labia tears, muscle weakness, or nerve dysfunction or damage, all of which can cause discomfort or dysfunction after birth. Sometimes we may even tailbone injury postpartum.
Even women who undergo a C-Section may experience pelvic floor issues due to the weight of the baby and changes in posture during pregnancy.
It’s important to remember that a c-section is a major surgery and needs care as well so that there isn’t scar tissue build up, abdominal muscle issues, or any other pelvic floor problems.
Common Postpartum Pelvic Health Issues
Many new moms face pelvic health challenges but are unaware that they can be treated with pelvic floor therapy.
It’s also widely accepted as “normal” to have some of these issues. I want to be clear when I say that you DON’T HAVE TO LIVE WITH IT. THERE IS HOPE.
Here are some of the most common issues women experience postpartum:
1 - Urinary Incontinence
Leaking urine when you cough, sneeze, or laugh is a common issue postpartum, caused by weakened pelvic floor muscles. Fortunately, pelvic floor exercises and specific movement strategies can help restore strength and control over time.
You want to learn about your triggers - good bladder habits (like not allowing yourself to “just in case” pee) - and posture for a good and effective void.
There is also urge incontinence which is where you get the urge to pee and cannot make it to the restroom in time.
2- Pelvic Organ Prolapse
Pelvic organ prolapse occurs when the pelvic organs (like the bladder or uterus) shift out of place, pressing against the vaginal walls. This can cause a feeling of heaviness or pressure in the pelvis. Pelvic floor therapy can reduce symptoms and prevent further prolapse.
The gold standard for pelvic organ prolapse IS pelvic floor therapy and learning how to weight train, build strength, improve pressure management and coordination.
3- Pain During Intercourse
Postpartum intercourse can be uncomfortable or painful, particularly if you’ve experienced tearing or an episiotomy. Pelvic floor therapy can help ease the muscles and reduce pain.
We want to determine WHY you are having pain - tight muscles, scar tissue, lack of lubrication - and then we provide you with things to do BEFORE intimacy and during that will help to decrease the pain and allow you to find pleasure again.
It’s important to remember too that sex postpartum may be different and that’s okay but it SHOULDN’T be painful.
4- Pelvic Pain and Discomfort
Many new moms report general pelvic discomfort or pain postpartum, sometimes lasting for months. This can be caused by trauma to the pelvic floor muscles or nerves during delivery, or the new requirement of carrying around a baby.
We want to look at your posture and how you’re holding your baby, how you’re sleeping, and all of the other factors that may be playing into pain.
We see tailbone - hip - and back pain a lot too!
5- Diastasis Recti
This condition occurs when the abdominal muscles separate during pregnancy, often leading to lower back pain or a “pooch” in the belly. Pelvic floor therapy can also help treat diastasis recti by strengthening the core muscles.
You need to remind yourself that everyone gets this at some point during pregnancy because we have no more room left for baby to grow. We want to do the right things POSTPARTUM to mitigate the separation and rebuild the strength.
Many of these diagnosis have a “bad rep” and I am here to say it isn’t and doesn’t have to be as scary as it seems. We are here for a reason and there are so many things we can do to help you!
How Pelvic Floor Therapy Can Help
Pelvic floor physical therapy is a safe and effective way to address postpartum pelvic health issues. A pelvic health specialist can assess the condition of your pelvic floor and create a tailored treatment plan to help you recover. Here are some of the ways pelvic floor therapy can support your postpartum journey:
1- Strengthening the Pelvic Floor Muscles and Improving Strength Overall
Your therapist will guide you through exercises that target and strengthen the pelvic floor, such as Kegels, core stabilization exercises, and diaphragmatic breathing. We will also introduce and fine tune exercises such as a squat, deadlift, or specific movements that require you to have good function of your muscles.
2- Improving Bladder Control
Bladder training and pelvic floor strengthening exercises can help reduce urinary incontinence and improve control over your bladder.
Education and even behavioral modifications (such as position) can be crucial for this.
3- Reducing Pain
If you’re experiencing pain in your pelvis or during intercourse, a pelvic health therapist can use manual techniques to reduce muscle tension, stretch tight tissues, and promote healing.
Understanding the WHY behind your pain is what leads us to finding an answer.
4- Preventing Long-Term Issues
By addressing pelvic floor dysfunction early on, pelvic floor therapy can help prevent long-term issues like chronic pelvic pain or pelvic organ prolapse.
This is why it’s so helpful to see us as soon as possible!!!
When Should You Start Pelvic Floor Therapy?
Most new moms can start pelvic floor therapy around 6 weeks postpartum, but we can see you sooner. We will only do an internal pelvic floor muscle exam when your muscles have healed and if there was tearing there are no risks of infection.
If you’ve had a c-section we recommend sooner care so we can begin scar tissue work.
Every body is different, and some women may need to wait longer, especially after more complicated births or struggles with postpartum blues, lack of support, or other factors. It’s never too late to seek help—whether it’s weeks, months, or even years postpartum, pelvic floor therapy can still be beneficial.
Simple Pelvic Floor Exercises You Can Do at Home
While seeing a specialist is the best way to ensure full recovery, you can also start by doing simple pelvic floor exercises at home. Here are two basic exercises that can help:
1- Kegels or Pelvic Floor Muscle Contractions
- Sit or lie down in a comfortable position.
- Tighten your pelvic floor muscles as if you’re stopping urine flow.
- Hold for 3-5 seconds, then release.
- Do a few like sucking up a milkshake through a straw. Then release.
- Repeat when nursing/feeding, or sitting. Don’t do too many and if you had a catheter be mindful of pain.
2- Diaphragmatic Breathing
- Lie on your back with your knees bent.
- Inhale deeply, allowing your belly to rise as you fill your lungs.
- Exhale slowly, feeling your belly lower.
- Repeat this for 5-10 minutes daily to relax and engage your core muscles.
When to See a Specialist
Now! :) You would benefit I promise AND I understand that isn’t feasible for everyone.
If you’re experiencing persistent pelvic pain, urinary incontinence, or difficulty with intercourse, it’s a good idea to consult a pelvic floor physical therapist. Early treatment can help you regain strength and reduce symptoms, allowing you to enjoy your postpartum journey more fully.
Conclusion
Postpartum pelvic health is crucial for every new mom’s recovery. By understanding the impact of childbirth on your pelvic floor and seeking appropriate treatment, you can restore your strength, reduce discomfort, and prevent future complications. If you’re experiencing any pelvic health issues, don’t hesitate to reach out to a pelvic floor specialist who can help you get back to feeling your best.
If you’re dealing with any postpartum pelvic health concerns, our clinic offers specialized pelvic floor physical therapy tailored to your needs. Contact us today for a free 15 minute consultation with one of our experts and let us help you on your road to recovery.
Written by: Dr. Kaylee Simmerman
