Pregnancy and birth change everything — your routines, your sleep, and yes, your body too. One part of recovery that often gets overlooked? Pelvic floor health from pregnancy to postpartum and beyond.
These muscles are the quiet supporters of your body. They’re with you through every stage — from those first baby kicks to the years of lifting toddlers and chasing preschoolers. When you know how to care for your pelvic floor, you’ll feel stronger during pregnancy, heal more smoothly afterward, and build lasting confidence in your body.
Your Pelvic Floor: The Unsung Hero
Think of your pelvic floor as a supportive hammock at the base of your pelvis. It’s made up of muscles, ligaments, and tissues that:
- Support your bladder, uterus, and rectum
- Work with your core and back to stabilize your spine
- Play a role in continence, sexual function, and childbirth
During pregnancy, these muscles stretch to make room for your baby. During delivery, they expand even further to allow birth, then shift into healing and recovery mode.
Why Pelvic Floor Health Matters in Pregnancy
As your pregnancy progresses, extra weight and hormones increase the demands on your pelvic floor. A healthy, resilient pelvic floor can:
- Reduce your chances of leakage, back pain, or prolapse
- Support labour and delivery
- Lay the foundation for smoother postpartum recovery
The goal isn’t “perfect exercise.” It’s about awareness and gentle, realistic habits.
Common Changes During Pregnancy
It’s normal to notice changes in your pelvic floor during pregnancy, such as:
- Leaking with sneezing, coughing, or laughing
- Pelvic heaviness or pressure (sometimes a sign of prolapse)
- Low back or pelvic pain from extra strain
These symptoms are common, but they don’t need to be ignored. Early support can make a real difference.
Simple, Safe Exercises for Pregnancy
Not every pelvic floor needs more strength. In fact, many parents we see have tight or overactive pelvic floors, which means doing Kegels (constant contractions) could actually make symptoms worse.
Did You Know?
Kegels aren’t for everyone. Many people actually have tight or overactive pelvic floors, and doing more contractions can make things worse.
In these cases, the most effective “exercise” is learning how to relax and release the pelvic floor — not constantly tighten it. A pelvic floor physiotherapist can help you find strategies to soften these muscles, ease symptoms, and prepare your body for birth.
For those cases, the most helpful “exercise” is learning to release and relax. A pelvic floor physiotherapist can assess whether your body needs strengthening, lengthening, or both — and guide you safely.
Here are gentle, supportive options for pregnancy:
- Diaphragmatic breathing: Place your hands on your ribs and belly, inhale slowly, and feel your pelvic floor gently lengthen as your belly expands. Exhale, letting it soften.
- Child’s pose breathing: Kneel with your knees wide, fold forward, and rest on a pillow. Focus on deep, relaxing breaths.
- Happy baby pose: Lie on your back, draw your knees toward your chest, and gently relax your pelvic floor as you breathe.
- Visualization: Imagine your pelvic floor melting, softening, or “dropping” with each exhale.
- Pelvic mobility: Movements like cat-cow or supported deep squats can encourage release.
The key takeaway: don’t assume Kegels are always the answer. For many, learning to let go of pelvic floor tension improves comfort in pregnancy and may support a smoother birthing experience.
Postpartum Recovery: What to Expect
The postpartum period is about healing — physically and emotionally. In the early weeks, you may notice bleeding, perineal soreness, and fatigue. Your pelvic floor also needs time to recover.
Once your provider gives the go-ahead, gentle breathing work and light movements are a safe starting point. Over time, you can add bridges, pelvic tilts, and other low-impact exercises. Remember: rest, hydration, and good nutrition are just as important as exercise for recovery.
Your mental health matters too. If you’re feeling overwhelmed, anxious, or low, reach out to a trusted professional. You don’t have to go through this alone.
When Symptoms Persist
Sometimes pelvic floor issues don’t resolve on their own. Ongoing concerns can include:
- Persistent leakage
- Prolapse (a sensation of heaviness or bulging)
- Ongoing pelvic pain
These are common, but not something you just have to “live with.” A pelvic health physiotherapist can help with tailored exercises, hands-on therapy, and lifestyle adjustments.
Postpartum-Friendly Exercises
When cleared for activity, try these gentle options:
- Bridge pose — Strengthens glutes and pelvic floor
- Pelvic floor lifts — Gentle squeezes while sitting or standing
- Diaphragmatic breathing — Deep belly breathing to reconnect with your core
Consistency — not intensity — is what supports lasting recovery.
Everyday Habits That Support Your Pelvic Floor
Small choices add up:
- Stay hydrated and eat plenty of fibre to prevent constipation
- Exhale when lifting your baby to avoid strain
- Include protein, vitamin C, and vitamin E for muscle and tissue repair
Even simple steps like avoiding unnecessary straining can protect your pelvic floor.
When to Seek Professional Support
It’s time to check in with a pelvic floor physiotherapist or healthcare provider if you notice:
- Ongoing leakage of urine or stool
- Heaviness or bulging in the pelvic area
- Pain that doesn’t improve
- Difficulty returning to exercise or daily activities
Early support can help you recover more fully and confidently.
Pelvic Floor Health for the Long Term
Caring for your pelvic floor doesn’t stop after postpartum. Regular exercises, mindful habits, and paying attention to your body protect these essential muscles throughout life. Think of it as an investment in your comfort, mobility, and confidence for years to come.
The Bottom Line
Your pelvic floor works tirelessly through pregnancy, postpartum, and beyond. Supporting it with awareness, movement, and professional care when needed makes a meaningful difference in how you feel every day.
At Oona, our pelvic health physiotherapists are here to guide you with expertise and compassion. Book an appointment at our Toronto or Newmarket clinics, or through our patient portal, to take your next step toward recovery and lifelong pelvic health.
