Postpartum Pelvic Floor Recovery Tips

Having a baby is a big change. Your body goes through a lot during pregnancy and childbirth. One area that needs special care after delivery is the pelvic floor. These muscles support your bladder, uterus, and bowels. After birth, they can become weak. But the good news is—you can help them heal.

In this article, we’ll share simple tips to help with postpartum pelvic floor recovery. These tips are easy to follow and gentle on your body.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles at the bottom of your pelvis. These muscles help control your bladder and bowels. They also play a role in sex and support your growing baby during pregnancy.

After giving birth, the pelvic floor may stretch or weaken. You might notice leaking when you cough, sneeze, or laugh. Some women feel pressure in the pelvic area. This is common, but it doesn’t mean you have to live with it.

Start With Rest

Right after birth, your body needs time to heal. Try to rest as much as you can. Sleep when the baby sleeps. Don’t rush into exercise too soon.

Even sitting or lying in a good position helps your body heal better. Use pillows to support your back and hips. Avoid standing for long periods in the first few weeks.

Gentle Movements Help

You don’t have to do heavy workouts. Start with slow, easy movements. Walking is a great way to get started. Just 5 to 10 minutes a day is enough at first.

Over time, increase your steps. This helps with blood flow and healing. It also supports your mental health. Fresh air and movement can lift your mood.

Do Kegel Exercises

Kegels are small but powerful exercises. They help strengthen your pelvic floor. Here’s how to do them:

1. Imagine you are trying to stop pee from coming out.

2. Squeeze those muscles.

3. Hold for 3 to 5 seconds, then relax.

Try doing 10 Kegels, three times a day. Don’t overdo it. Focus on doing them the right way. If you’re unsure, a specialist can help you learn proper technique.

Watch Your Posture

Good posture supports healing. Sit up straight with your feet flat on the floor. Keep your shoulders relaxed and your spine tall.

Avoid slouching. Poor posture puts pressure on your pelvic floor. You can also try using a stability ball while sitting. This keeps your core muscles active.

Don’t Skip Breathing

Deep breathing is more helpful than you think. When you breathe deeply, your diaphragm moves. This movement supports your core and pelvic floor.

Try this:

• Sit or lie down.

• Inhale slowly through your nose.

• Feel your ribs and belly expand.

• Exhale through your mouth.

Do this for a few minutes each day. It helps with calmness and muscle recovery.

Be Kind to Your Core

After delivery, your belly muscles are also weak. Avoid crunches or sit-ups at first. These can put pressure on your pelvic floor.

Instead, try belly breathing or gentle core tightening. Over time, as you get stronger, you can add more exercises. Always listen to your body.

Stay Hydrated and Eat Well

Drink enough water each day. This helps your muscles stay soft and flexible. It also prevents constipation, which can strain your pelvic floor.

Eat foods that are high in fiber, like fruits, veggies, and whole grains. A balanced diet gives your body the nutrients it needs to heal.

Ask for Help

You don’t have to go through this alone. A specialist can guide you. At Synergea Family Health Centre, we care about pelvic floor health in NW Calgary. Our team is here to support you with gentle care and expert advice.

If you need hands-on help, a chiropractor near you can also support your recovery. Chiropractic care can ease back pain and help align your body after birth.

What a Chiropractor Can Do

A chiropractor can check your spine and pelvis. After delivery, these areas may be out of balance. Gentle adjustments can reduce pain and help your body move better.

Many moms feel relief after just a few visits. If you’re feeling sore or stiff, it might be time to see a chiropractor near you.

Keep It Slow and Steady

Healing takes time. Everyone recovers at their own pace. Don’t compare your journey to others. Celebrate small wins—like getting out for a walk or doing your Kegels.

If something doesn’t feel right, talk to a healthcare provider. Pain or discomfort isn’t something you have to live with.

Watch for Signs You Need Extra Help

Sometimes, pelvic floor issues need more care. Talk to a professional if you notice:

• Ongoing bladder or bowel leakage

• Feeling of heaviness in your pelvis

• Pain during sex

• Back or hip pain that won’t go away

At Synergea Family Health Centre, we take these issues seriously. Our team understands what new moms go through. We’ll help you get the care you need for your pelvic floor health in NW Calgary.

Final Thoughts

Postpartum recovery isn’t just about your baby—it’s also about you. Taking care of your pelvic floor helps you feel stronger, more confident, and more comfortable.

Start slow, rest often, and listen to your body. And remember, support is always nearby. Whether it’s through exercise, nutrition, or seeing a chiropractor near you, help is just a step away.

If you’re in NW Calgary, Synergea Family Health Centre is here to support your journey. You don’t have to do this alone. Let’s work together to restore your pelvic floor health—one step at a time.