Having a baby is an incredible experience, but pregnancy and childbirth ask a lot of your body. As you settle into life with your newborn, you might be wondering when you can start exercising again, especially when it comes to your pelvic floor.
The good news is that you do not need to rush. There is no evidence to suggest starting your pelvic floor exercises 1 week post-partum has any additional benefit compared to starting a little later. The key is to take things slowly, listen to your body and remember that recovery looks different for everyone.
Why Are Pelvic Floor Exercises Important After Birth?
Your pelvic floor is a group of muscles at the base of your pelvis that support your bladder, bowel and uterus. These muscles also help you control your bladder and bowel, contribute to sexual function and work with your deep abdominal muscles to support your body during movement.
During pregnancy, your pelvic floor carries the increasing weight of your growing baby. Vaginal birth can place additional strain on these muscles and surrounding tissues, while a caesarean birth does not eliminate the effects of pregnancy on your pelvic floor.
After birth, your pelvic floor may feel weaker, less coordinated or different from how it felt before pregnancy. Some women notice urine leaking when they cough or sneeze, while others experience pelvic heaviness or difficulty activating their muscles.
Pelvic floor exercises can help improve muscle strength, coordination and control, supporting your recovery and helping reduce the risk of urinary incontinence.
When Can You Start Pelvic Floor Exercises?
For many women, gentle pelvic floor contractions can begin within the first few days after birth, provided they feel comfortable and you are medically ready. However, your individual circumstances matter.
If you have experienced significant tearing, extensive stitches, complications during birth or a caesarean section, ask your midwife, doctor or pelvic health physiotherapist when it is appropriate to begin.
Initially, the goal is not to complete a demanding exercise routine. Instead, focus on gently reconnecting with your pelvic floor muscles and learning how to contract and relax them without pain or excessive effort.
If completing pelvic floor exercises causes pain, increases bleeding or makes you feel uncomfortable, stop and seek advice from your healthcare professional.
Usuaully at your 6 week post-partum appointment, with consent, a pelvic floor examination is normally completed to properly assess your individual pelvic floor function. From there an individualised treatment plan is made for you so that you can feel confident completing a pelvic floor exercise program if required.
How to Do Pelvic Floor Exercises Correctly
Getting the technique right is more important than doing lots of repetitions.
Start by finding a comfortable position, such as lying on your back with your knees bent. Relax your shoulders and breathe normally.
Imagine gently squeezing the muscles around your vagina and anus, as though you are trying to stop yourself from passing wind. You may also feel a subtle lifting sensation inside your pelvis.
Hold the contraction briefly, then completely relax your muscles. Make sure you continue breathing rather than holding your breath or tightening your stomach, buttocks or thighs. Sometimes it is helpful to take a long deep breath in between squeezes to allow the pelvic floor to fully relax.
Begin with a few gentle repetitions, provided they feel comfortable, and gradually increase the duration and number as your strength and control improve.
If you cannot feel the muscles working, or the exercises cause discomfort, a pelvic health physiotherapist can help you find the right technique.
What If You Had a Caesarean or a Difficult Birth?
Every birth and recovery is different. Even if you had a caesarean section, pregnancy itself can affect pelvic floor function, so gentle rehabilitation may still be beneficial.
If you experienced a significant tear, ongoing perineal pain or complications, your recovery plan may need to be adjusted. Avoid pushing through discomfort or following a generic exercise program that does not suit your circumstances.
A pelvic health physiotherapist can assess your needs and help you return to exercise safely when you are ready.
Signs You May Need Extra Support
Pelvic floor exercises are helpful, but they are not the answer to every postnatal concern. Consider seeking professional advice if you experience:
Urinary or bowel leakage.
A feeling of heaviness, pressure or bulging in the vagina.
Pain during everyday activities or sexual intercourse.
Difficulty contracting or relaxing your pelvic floor.
Persistent discomfort around your perineum or caesarean scar.
You do not have to wait until your postnatal check-up to ask for help.
Be Kind to Yourself During Recovery
Recovering after birth is not a race. As your recovery progresses, your pelvic floor routine can gradually become more challenging, alongside a carefully planned return to everyday activity and exercise.
If you are unsure where to begin, a postnatal pelvic health physiotherapy assessment at Wholesome Physiotherapy can give you personalised guidance and reassurance.
Your body has done something remarkable. Give it the time, care and support it needs to recover, one small step at a time.
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