Pelvic floor recovery after birth

Your pelvic floor — the sling of muscles that supports your bladder, bowel and uterus — works hard through pregnancy and birth, and it needs deliberate care to recover well. Looking after it now protects you from problems that are common but very treatable, and far easier to head off than to fix later.

It’s normal in the early weeks to leak a little urine when you cough, sneeze or laugh, or to feel some heaviness “down there” — your muscles and tissues have been stretched and need time. Gentle pelvic floor exercises can usually begin within a day or two of a vaginal birth (and after a caesarean too), as soon as you’re comfortable.

To find the right muscles, imagine gently stopping the flow of urine or holding in wind, then squeeze and lift — without holding your breath, clenching your buttocks, or bearing down. A mix of short holds and quick squeezes, a few times a day, builds them back up. Consistency beats intensity: little and often, woven into feeds or nappy changes, works well.

Protect the area while it heals. Avoid heavy lifting (nothing heavier than your baby for a while), don’t strain on the toilet (a footstool and good position help), and treat constipation early with fibre and fluids.

Some things shouldn’t just be “put up with”: leaking that doesn’t improve over the weeks, a heavy, dragging or bulging feeling (which can signal prolapse), or any leaking of wind or bowel motions. These are common and very treatable — a women’s-health physiotherapist is the gold standard, and your GP can refer you.

Be patient about returning to high impact. Running, jumping and heavy lifting put real load on a recovering pelvic floor, so it’s wise to wait until at least around 12 weeks and, ideally, until a women’s-health physio has checked you’re ready — returning to impact too soon is a leading cause of leaking that lingers. Keep protecting your bowels too: use a footstool and don’t strain. And know that pelvic floor issues can appear months or even years later, so the habit you build now is a long-term investment, not just a postnatal fix. A few squeezes woven into daily life, for good, is the goal.

For exercises, guidance and help finding a continence physio, Continence Health Australia is the trusted Australian resource, with a free National Continence Helpline. Your future self will thank you for the few minutes a day.