Fourth Trimester

• The pelvic floor muscles support your bladder, bowel, and uterus, pregnancy and delivery can affect their strength and function. 
• Gentle exercises can usually start soon after birth (check with your OB-GYN or provider if you’re unsure). 
• Focus on short squeezes at first, then add longer holds and increase reps as your body heals. 
• Daily habits help: drink water, eat plenty of fibre, and avoid heavy lifting in the early weeks. 
• Some moms may develop an overactive (too tight) pelvic floor, symptoms can include pain, constipation, or difficulty emptying the bladder. 
• If leaks, heaviness, or discomfort continue 6–12 weeks postpartum, ask your provider for a referral to a pelvic floor physical therapist. 

Pregnancy and childbirth put extra pressure on your pelvic floor, the group of muscles that support your bladder, bowel, and uterus. Many new moms notice changes during pregnancy (like leaks or constipation) and afterward, such as less control when sneezing or a heavy sensation “down there.” 

The good news is that healing is possible. With gentle, consistent exercises, you can restore strength, reduce symptoms, and feel more comfortable in your daily life. Small efforts done often are more effective than pushing yourself too hard too soon. 

How can I care for my pelvic floor during pregnancy?  

Your pelvic floor is working hard throughout pregnancy, carrying the extra weight of your growing baby as well as adapting to hormonal changes. Looking after these muscles during pregnancy can help ease discomfort now and support a smoother recovery after birth. 

Why it matters

• Strengthening helps prepare your body for labour and delivery. 
• Relaxation is just as important as squeezing, some people develop an overactive pelvic floor, where the muscles stay too tight and struggle to let go. 
• Good pelvic floor habits can reduce common pregnancy issues like leaks, constipation, or pelvic pain. 

Tips for pregnancy pelvic floor care 

• Practise gentle squeezes and releases: Work on both contracting and fully relaxing the muscles. 
• Focus on breathing: Deep belly breathing helps the pelvic floor move naturally with your breath. 
• Avoid straining: Stay hydrated, eat plenty of fiber, and lean forward slightly when on the bathroom to help your bowels empty more easily. 
• Check in with a professional: If you notice pain, difficulty going to the toilet, or a heavy dragging feeling, ask your OB-GYN or provider about referral to a women’s health physiotherapist. 

Caring for your pelvic floor during pregnancy is one of the best ways to support your body and lay strong foundations for your postpartum recovery. 

Why postpartum pelvic floor recovery is important 

Your pelvic floor muscles are like a hidden sling, stretching across the base of your pelvis to support vital organs and keep everything working smoothly. During pregnancy, these muscles carry extra weight, and labour and birth can stretch or weaken them even further. 

When your pelvic floor is under strain, you might notice symptoms such as: 

• Leaking pee when you cough, sneeze, or exercise 
• A heavy or dragging feeling in your vagina 
• Less control when you need the bathroom 

These changes are common, but they’re not something you just have to live with. Strengthening your pelvic floor helps restore function, improves comfort, and can prevent longer-term issues like prolapse. It also supports your core strength, which can make everyday activities, from lifting your baby to going for a walk, feel easier and more comfortable.

Simple steps to strengthen your pelvic floor 

Start with gentle squeezes 

To find the right muscles, imagine you’re trying to stop yourself passing wind or urine. You should feel a lift and squeeze inside. Begin with short squeezes, gently contract for a second or two, then fully relax. Aim for 5–10 squeezes at a time, a few times a day. Gradually you should feel more control when you laugh, sneeze, or exercise. You may also notice you can hold squeezes longer. 

Build up gradually 

Over time, try holding the squeeze for longer (up to 10 seconds) and repeating 10 times in a row. Mix in both short squeezes and longer holds. Once you feel comfortable, practise in different positions such as sitting, standing, or even while walking. 

Pair with daily routines 

It can be easy to forget, so tie your exercises to everyday habits, for example, do a set while brushing your teeth, waiting for the kettle to boil, or feeding your baby. 

Posture and breathing 

Keep your breathing relaxed. Try not to hold your breath or strain when you contract the muscles. Good posture also helps your pelvic floor work more effectively. Think tall spine, relaxed shoulders, and gentle alignment when sitting or standing. 

Everyday habits to support recovery 

1. Stay hydrated and eat fiber-rich foods. 
2. Prevent constipation by avoiding straining. 
3. Walk, stretch, and build up gentle exercise over time. 
4. Avoid heavy lifting early on. If you must lift, bend your knees and exhale on effort. 

What if your pelvic floor feels too tight? 

Not everyone experiences a weak pelvic floor after birth, some people find their muscles are actually too tight, which is called an overactive pelvic floor. This means the muscles struggle to relax fully, which can be just as uncomfortable as weakness. 

Pregnancy puts extra weight and pressure on the pelvic floor muscles, and in some cases, this can cause the muscles to become too tense or overactive. Instead of relaxing and supporting the pelvic organs, the muscles stay tight 

Signs of an overactive pelvic floor can include: 

• Pain or discomfort in your pelvic area, hips, or lower back 
• Difficulty starting the flow of urine or feeling like you can’t fully empty your bladder 
• Constipation or straining to open your bowels 
• Pain during sex 

What can help: 

• Focus on relaxed, deep breathing, letting your tummy rise and fall gently 
• Try gentle stretches, warm baths, or yoga-style relaxation 
• Avoid clenching or “holding in” your pelvic floor outside of exercise 
• Balance strengthening with relaxation, your muscles need to contract and release 

If these symptoms continue or affect your daily life, ask your GP for a referral to a women’s health physiotherapist. They can assess what’s going on and give you tailored guidance to help release tension and restore balance. 

When to seek professional support 

If you’re still experiencing leaks, discomfort, or heaviness 6–12 weeks after birth, or if symptoms interfere with your quality of life, talk to your OB-GYN or primary care provider.  

You can also ask for a referral to a pelvic floor physical therapist, many specialize in postpartum recovery. 

Got other questions? We’ve got you. Read our postpartum and parenting guides here.   

Sources

• The Ultimate Guide to Postpartum Pelvic Floor Therapy: Tips and Benefits 
• What Happens to Your Pelvic Floor After Pregnancy and Giving Birth 
• Postpartum Pelvic Floor Recovery Timeline: What to Expect