Pelvic floor exercises after birth
Pelvic floor health after birth deserves more than a leaflet you were handed on your way out of hospital.
When can I start?
You can usually begin gentle pelvic floor exercises within days of a vaginal birth, and often within the first week after a caesarean too - your pelvic floor works hard throughout pregnancy regardless of how baby arrived.
Always get the go-ahead from your midwife or GP first, especially if you had tearing, stitches, or a complicated birth.
How do I actually do a pelvic floor exercise?
Imagine you are trying to stop yourself passing wind and stop the flow of wee at the same time. Squeeze and lift those muscles, hold for a few seconds, then fully release. That release matters just as much as the squeeze.
Build up gradually - this is not a no pain, no gain situation. If it feels uncomfortable or you cannot feel anything happening, mention it to your GP.
- 10 slow squeezes, holding for 5 to 10 seconds each, with full relaxation between
- 10 quick, strong squeezes with immediate release
- Repeat 3 times a day
How do I know if I need to see a women's health physio?
This is one of the most under-discussed parts of postpartum recovery, and it is common. Common does not mean you have to live with it.
- Leaking urine when you cough, laugh, or exercise
- A heavy, dragging feeling
- Pain during sex, months after birth
- Ongoing lower back or pelvic pain