Your bladder and pelvic floor

Changes to your bladder and pelvic floor are very common after birth. During pregnancy and vaginal birth, the pelvic floor muscles stretch significantly to support your baby and allow birth to happen. This can sometimes lead to symptoms such as leaking urine, urgency, or a feeling of heaviness while your body recovers.

While these symptoms are common, they are not something you need to just live with. Pelvic floor exercises and the right support can make a big difference.

Getting Started with Pelvic Floor Exercises

You can practice pelvic floor exercises sitting, lying down, or standing - they’re discreet and can easily fit into your day.

To contract your pelvic floor:

• Imagine you are stopping yourself from passing wind
• Then gently lift and squeeze around the vagina as if holding a tampon
• Finally, imagine stopping the flow of urine

You should feel a gentle squeeze and lift. Keep breathing normally and try not to tighten your tummy, thighs, or buttocks.

Hold the contraction for a few seconds (or as long as you can comfortably), then fully relax before repeating. Aim to repeat several times throughout the day, gradually building up your strength.

Avoid doing pelvic floor exercises while you are actually passing urine, as this can interfere with proper bladder emptying.

When to Seek Support

If you notice leaking, urgency, heaviness, difficulty emptying your bladder or bowel, or if exercises feel difficult, speak with your LMC, GP, or a pelvic health physiotherapist. These symptoms are common but not considered normal long term, and support is available.

For a full guide on recovery timelines, strengthening safely, warning signs, and when to see a physio, see the full Pelvic Floor Health section.