- Your pelvic floor works hard in pregnancy and birth — gentle recovery helps with leaks, heaviness and core strength.
- Gentle pelvic-floor exercises can start early; build slowly, and don't rush high-impact exercise.
- A pelvic-floor physiotherapist is genuinely worth it — leaking or pain is common but very treatable.
The pelvic floor — the hammock of muscles supporting your bladder, bowel and uterus — takes a lot during pregnancy and birth. Gently rebuilding it helps with the leaks, heaviness and core weakness many new mums notice. Here's how to approach it kindly. (General information, not medical advice — see your provider or a pelvic-floor physio.)
Why it matters
A stretched, tired pelvic floor can mean leaking when you laugh or sneeze, a feeling of heaviness, or a weak core. It's common — and very often improves with gentle, consistent rehab. Ignoring it is the mistake; addressing it kindly is the win.
How to start (gently)
- Gentle pelvic-floor exercises — squeezing and lifting the muscles (as if stopping wind and wee), then fully relaxing. Little and often; quality over quantity.
- Breathe & relax too — the pelvic floor needs to release as well as contract; don't just clench.
- Build slowly — start early with gentle work, but wait for provider clearance (often ~6 weeks) before higher-impact exercise.
- Protect your core — ease into movement; avoid heavy lifting and crunches early, especially with C-section or diastasis recti.
See a pelvic-floor physio
If you can, a pelvic-floor physiotherapist is one of the best investments in your recovery — they assess your specific situation and tailor the rehab. Persistent leaking, pain during sex, or a heavy/bulging feeling are all worth getting checked; they're common but treatable, not something to just live with.
How do I recover my pelvic floor after birth?
Start gentle pelvic-floor exercises (squeeze-and-lift, then fully relax), build slowly, protect your core, and wait for provider clearance before high-impact exercise. A pelvic-floor physio can tailor it to you.
Is it normal to leak urine after having a baby?
It's common, especially early on — but it's not something you have to just accept. Gentle rehab helps, and a pelvic-floor physio can treat persistent leaking effectively.
When can I start pelvic-floor exercises after birth?
Gentle exercises can often start within days, but check with your provider — and wait for clearance (often around six weeks) before higher-impact activity.
This guide is informational and is not medical advice — always follow your own healthcare provider. It contains affiliate links; if you buy through them we may earn a small commission at no extra cost to you.