Pelvic Floor Health

This guide outlines how to support your pelvic floor in the weeks after birth - from rest and gentle movement in the early days, to bladder and bowel care, rebuilding strength, and recognising when extra support may be needed. 

It took time to grow your baby - it's okay if it takes time to feel strong again. Go gently. Your pelvic floor is part of your recovery, not a race.

The First 7 Days

• Prioritise horizontal rest: Rest lying down for part of each day to reduce pressure on your pelvic floor. The pelvic floor and vaginal tissues are lengthened and need a chance to recoil. Spending too much time on your feet each day doesn’t allow this to happen. 
• Avoid heavy lifting (including toddler siblings if possible).
• If you had a caesarean you might find it more comfortable to roll onto your side to get out of bed instead of sitting straight up.
• Gently contract your pelvic floor muscles (lift and squeeze) when you feel ready – usually within a few days. 

Bladder & Bowel Support

• Drink plenty of water to support healing and bladder function
• Don’t hold your wee – go when you need to. Sit tall with knees wider than hips. Place hands on your knees and breathe into your tummy
• Avoid straining on the toilet – use a footstool to elevate your knees higher than your hips. Knees wider than hips, lean forwards with your elbows on your knees and let your tummy hang out. Lengthen your spine and breathe into your tummy. If you feel you need more assistance, place your fist on your mouth and blow. This can help to lengthen the pelvic floor
• Note any signs of leaking, urgency, or difficulty emptying your bladder or bowel

Signs Your Pelvic Floor Needs Extra Support

• Leaking urine, wind or stool 
• A heavy or bulging sensation in your vagina
• Pain or discomfort during intimacy
• Difficulty controlling your bladder or bowel
• Painful or sensitive scar tissue

 If any of these sound familiar, speak with your midwife, GP, or a pelvic health physio.

Rebuilding Strength

• In the first 6 weeks, aim to do gentle pelvic floor exercises daily. Practise 10 slow squeezes, fully relaxing in between each repetition. It can be helpful to do this every time you feed your baby to kill two birds with one stone!
• You can start gentle abdominal crunches as soon as you feel ready after birth. This might be 2-3 weeks after a caesarean. Lie down, bend your knees and place your hands behind your head. Inhale to prepare. As you exhale, slowly curl the head and shoulders off the floor. Inhale to lower. Build up to 3 sets of 10 daily. 
• Gradually build up walking in the first 6 weeks but watch out for symptoms like heaviness, sudden urges to empty your bladder, pain or leakage of urine or stool.
• Delay high-impact exercise (e.g. running, jumping) until at least 12 weeks and after a physio check. 

Book a Postnatal Pelvic Health Physio Check

• Ideal at 6 weeks postpartum (earlier if you have concerns)
• Even if you had a C-section or feel fine – it’s worth checking your recovery

Physios can help with incontinence, pain, prolapse symptoms, scar management, painful sex, back pain, diastasis and regaining strength safely.