The Problem Nobody Wants to Talk About
Let's be honest: nobody warned us about this. We knew about stretch marks, weight gain, and sleepless nights. But nobody mentioned that after having a baby, you might pee a little every time you sneeze, cough, laugh, or jump. Nobody told us that intimacy might feel different, or that something as simple as running could become... complicated.
This is the reality for millions of mothers, and yet we whisper about it in embarrassed tones, if we talk about it at all. Well, I'm done whispering. Let's talk about your pelvic floor.
What Is the Pelvic Floor, Anyway?
Your pelvic floor is a group of muscles that sits like a hammock at the bottom of your pelvis. These muscles support your bladder, uterus, and bowel. They help control when you pee, poop, and pass gas. They also play a crucial role in sexual function and core stability.
During pregnancy, these muscles support the growing weight of your baby. During vaginal delivery, they stretch significantly—sometimes up to three times their normal length. Even with a C-section, the months of pregnancy can weaken these muscles.
Signs Your Pelvic Floor Needs Attention
• Leaking urine when you cough, sneeze, laugh, or exercise
• Urgency—suddenly needing to go RIGHT NOW
• Difficulty fully emptying your bladder
• Pain during intercourse
• A feeling of heaviness or pressure in your pelvis
• Visible bulging at the vaginal opening
• Lower back pain that doesn't respond to typical treatments
If you're experiencing any of these symptoms, know that they're common but not normal. And they're definitely treatable.
Beyond Basic Kegels: Effective Pelvic Floor Exercises
1. The Connection Breath
This exercise helps you reconnect with your pelvic floor muscles—many women have lost this mind-muscle connection after birth.
Lie on your back with knees bent. Place one hand on your belly. As you inhale, let your belly rise and imagine your pelvic floor expanding downward like an elevator going down. As you exhale, gently lift the pelvic floor (like stopping the flow of urine) while your belly naturally falls. Practice for 5 minutes daily.
2. Pelvic Floor Lifts
Imagine your pelvic floor as an elevator. Slowly lift it from the ground floor to the first floor, then the second, then the third. Hold at the top for 3-5 seconds, then slowly lower back down, floor by floor. Repeat 10 times, 3 times per day.
3. Quick Flicks
These train the fast-twitch muscle fibers that activate when you cough or sneeze. Quickly contract and release your pelvic floor muscles 10 times in a row. Rest and repeat 3 times. This is different from slow, sustained contractions—both types of training are important.
4. Bridge with Pelvic Floor Engagement
Lie on your back with knees bent, feet flat on the floor. Engage your pelvic floor, then lift your hips into a bridge position. Hold for 5 seconds, maintaining the pelvic floor engagement. Lower slowly and release. Repeat 10 times.
5. Deep Squat Holds
Stand with feet wider than hip-width apart. Lower into a deep squat (hold onto something for balance if needed). In this position, practice your pelvic floor contractions. This helps train the muscles in a functional position. Hold for 30 seconds, practicing 3-5 contractions during the hold.
When to See a Pelvic Floor Physiotherapist
While these exercises help many women, some situations require professional assessment:
• Symptoms that don't improve after 6-8 weeks of consistent exercise
• Any prolapse symptoms (bulging, heaviness)
• Pain during intercourse or exercise
• Severe or worsening incontinence
• If you're unsure whether you're doing the exercises correctly
A pelvic floor physiotherapist can assess your specific situation, sometimes using internal examination or biofeedback, and create a targeted recovery plan.
What to Avoid During Recovery
• High-impact exercise before your pelvic floor is ready
• Heavy lifting (including older children—get help!)
• Bearing down or straining during bowel movements
• Holding your breath during exercise
• Exercises that cause leaking or pressure
Your Pelvic Floor Is Part of Your Core
Here's something important: your pelvic floor doesn't work in isolation. It's part of your core system, along with your deep abdominal muscles, back muscles, and diaphragm. That's why postpartum core recovery—including addressing diastasis recti—and pelvic floor recovery go hand in hand.
If you're working on healing your core, make sure you're not neglecting your pelvic floor, and vice versa. My postpartum programs address both because you can't truly have one without the other.
Your Recovery Matters
Too many women accept these symptoms as "just part of being a mom." They buy black leggings to hide accidents. They stop exercising. They laugh nervously and cross their legs when they feel a sneeze coming.
This doesn't have to be your story. With proper care and attention, most pelvic floor issues can be significantly improved or completely resolved—even years after having children.
Ready to take control of your postpartum recovery? Explore my services or book a consultation to discuss your specific needs. Our Postpartum Recovery Guide is the perfect starting point.