Pelvic Floor Exercises After Childbirth
Childbirth is one of the most life-changing experiences a woman’s body can go through. Along with the joy of holding your baby, your body goes through changes. These changes need care, patience, and proper healing. One area that often goes unnoticed—but plays a vital role in postpartum recovery – is the pelvic floor.
Pelvic floor exercises after childbirth can help you regain strength. They can also prevent long-term problems and help you feel more in control of your body. This blog explains what pelvic floor is and why it matters after childbirth. We’ll also discuss how simple exercises can support your recovery.
What Is the Pelvic Floor and Why Does It Weaken?
The pelvic floor is a group of muscles that support your bladder, uterus, and rectum. During pregnancy and childbirth—especially vaginal delivery—these muscles can stretch or weaken, often leading to:
- Urinary incontinence (leakage while sneezing or laughing)
- A heavy or dragging feeling in the pelvic area
- Pain during intercourse
- Reduced core stability
That’s why pelvic floor exercises after childbirth are essential for proper recovery.
Benefits of Pelvic Floor Exercises After Childbirth
Including these exercises into your postpartum routine offers several advantages:
- Regain bladder and bowel control
- Prevent pelvic organ prolapse
- Strengthen your core and lower back
- Improve sexual health and sensitivity
- Enhance overall recovery and confidence
The best part? These exercises are simple, don’t require equipment, and can be done discreetly—anytime, anywhere.
When to Start Pelvic Floor Exercises After Delivery
In most cases, you can begin gentle pelvic floor exercises a few days after childbirth. This is okay if you are not in pain and have your doctor’s or physiotherapist’s approval. For those who had a C-section, recovery time may differ slightly, but pelvic floor support is still crucial.
If you experience pain, unusual bleeding, or pressure during exercises, stop and consult a physiotherapist trained in postnatal care.
Top Pelvic Floor Exercises After Childbirth
Here are a few beginner-friendly and effective exercises:
1. Kegels
- How to do this: Tighten your pelvic floor muscles as if you are stopping urine flow. Hold for 3 to 5 seconds, then relax.
- Reps: 10 reps, 3 times a day
- Tip: Breathe normally and avoid tightening your abdomen or thighs.
2. Bridge Pose with Squeeze
- How to do this: Lie on your back with knees bent and feet flat. Lift your hips off the floor, squeeze the pelvic floor, then lower down.
- Reps: 10–12 reps, once daily
3. Heel Slides
- How to do this: Lie down and slowly slide one heel away while gently engaging your pelvic floor. Return to start and repeat with the other leg.
- Reps: 10 per leg, once daily
These pelvic floor exercises after childbirth help rebuild muscle tone. They also improve blood flow and coordination in the pelvic area.
How to Know If You’re Doing It Right
If you’re unsure whether you’re engaging the correct muscles, here are a few cues:
- You feel a lift or tightening internally
- You don’t use your abs or glutes excessively
- You can control the movement without holding your breath
Still not confident? A postnatal physiotherapy session at your nearest clinic can help you master the technique and tailor the program to your body’s needs.
Caring for Your Body Beyond Exercise
While pelvic floor exercises after childbirth are crucial, don’t forget the basics:
- Hydrate regularly to promote healing
- Eat fiber-rich foods to prevent straining
- Avoid heavy lifting until cleared by a professional
- Practice good posture while feeding or lifting your baby
A holistic approach, combining movement, rest, and emotional support, ensures better outcomes for your long-term health.
Final Thoughts: Reclaim Strength at Your Own Pace
Recovering after childbirth is not a race. Every woman’s journey is different. Starting pelvic floor exercises after childbirth is a gentle and effective way to rebuild your strength and confidence. You can improve your overall wellbeing.
If you are not sure where to start, we suggest seeing a postnatal physiotherapist. They can help create a program just for you. They understand the special needs of postpartum recovery.