Pelvic Floor Recovery After Birth: A Guide for New Moms
by Cradle
Your pelvic floor goes through a lot during pregnancy and birth. Whether you delivered vaginally or by caesarean, pelvic floor recovery is essential for your long-term health — and it's something every new mom should prioritise.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissue that forms the base of the pelvis. During pregnancy, the weight of your growing baby puts immense pressure on these muscles. During vaginal birth, they stretch dramatically to allow your baby to pass through.
Common Pelvic Floor Issues After Birth
- Urinary incontinence (leaking when you sneeze, cough, or laugh)
- Pelvic organ prolapse (a sensation of heaviness or bulging)
- Painful sex in the weeks or months after birth
- Reduced sensation or difficulty with orgasm
When to Start Pelvic Floor Exercises
You can begin gentle pelvic floor exercises (Kegels) within 24 hours of birth — even after a C-section. Start very gently and build gradually. If you experience pain, stop and consult a pelvic floor physiotherapist.
How to Do a Kegel
- Identify the muscles you use to stop the flow of urine
- Contract them and hold for 3–5 seconds
- Release fully — the release is just as important as the contraction
- Repeat 10 times, 3 times per day
When to See a Pelvic Floor Physiotherapist
If you're experiencing any of the symptoms above, a pelvic floor physio can assess your specific situation and create a personalised recovery plan. This is standard care in many countries and is hugely beneficial.
Support your postpartum recovery with comfortable, supportive clothing from Cradle's Maternity Collection.