Pelvic Floor Health in Postpartum Recovery (and Beyond)
When we think of postpartum recovery, we often focus on healing skin, sore muscles, and sleep. But there’s another part of our body that deserves just as much attention: the pelvic floor.
If you’re looking for a birthing center in NYC that offers a holistic model of care, consider Our Birthing Center on the Hudson. We recognize how vital pelvic floor health is, not just for birth recovery, but for long-term wellness.
What the Pelvic Floor Actually Does
The pelvic floor is a group of muscles that acts like a hammock, supporting your uterus, bladder, and bowels. These muscles contract and relax to control urination, bowel movements and sexual function.
During pregnancy and birth, especially vaginal delivery, the pelvic floor stretches significantly. This can lead to weakening or dysfunction, which may show up as urinary leakage, pelvic heaviness, or pain.
Why Postpartum Recovery Should Include Pelvic Floor Care
Just like we wouldn’t ignore a strained back or sprained ankle, we shouldn’t ignore trauma to the pelvic floor. Strengthening and rehabilitating it postpartum helps restore bladder control, reduces prolapse risk, improves core strength, and enhances comfort during intimacy.
According to the Office on Women’s Health, nearly one in three women experiences a pelvic floor disorder in her lifetime. At Our Birthing Center, we emphasize wellness through movement and individualized care. We encourage every new mom to become aware of her body’s healing process, and that includes the pelvic floor.
Signs Your Pelvic Floor Needs Support
Every postpartum experience is different. Some symptoms might be subtle, while others are more obvious. Here’s what to look out for:
Involuntary leaking when sneezing, laughing, or exercising.
A feeling of pressure or “bulging” in the vaginal area.
Pain during sex.
Difficulty fully emptying the bladder or bowels.
Lower back pain that lingers beyond the first weeks.
If any of these persist, it’s worth speaking to us about a referral to a pelvic floor therapist.
Long-Term Benefits of Pelvic Floor Strength
The benefits of focusing on your pelvic floor go well beyond the fourth trimester. Keeping these muscles strong and responsive supports posture, core alignment, sexual health and injury prevention.
In fact, pelvic floor training is recommended for women of all ages, not just postpartum. Even if you don’t notice symptoms now, building awareness and strength early is an act of long-term self-care.
Gentle Ways to Begin Rebuilding
We recommend starting slow. Breathwork, posture awareness and gentle pelvic tilts can be safe in the early weeks. As healing progresses, kegels, deep core work, and mindful movement (like yoga or pilates) can be added. Always check with your provider before beginning new exercises, especially if you’ve had a perineal tear or C-section.
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