Postpartum Pelvic Health: Recovery and Exercise Tips for New Moms

Bringing a new life into the world is a momentous occasion, but it can also come with significant changes to your body, especially in the pelvic region. Postpartum pelvic health is a crucial aspect of a new mother’s well-being, as it can impact her daily life, comfort, and long-term health. In this blog post, we’ll explore essential recovery and exercise tips to help new moms navigate this important phase of their postpartum journey.

Understanding Postpartum Pelvic Changes

Before diving into recovery and exercise tips, let’s briefly discuss the changes your pelvic area goes through during pregnancy and childbirth:

Pelvic Floor Muscles: The pelvic floor muscles, responsible for supporting your pelvic organs and maintaining bladder and bowel control, often weaken during pregnancy and childbirth.

Hormonal Shifts: Hormonal changes during pregnancy and after delivery can affect the connective tissues and ligaments in the pelvis, potentially leading to instability.

Perineal Tears or Episiotomy: Some women experience perineal tears or undergo episiotomies during childbirth, which require proper healing.

Postpartum Recovery Tips

Seek Professional Guidance: Consult a pelvic floor physical therapist. They can evaluate your pelvic health, provide personalized advice, and guide you through exercises tailored to your needs.

Exercises in both strength and relaxation: Kegels can help strengthen pelvic floor muscles, but often postpartum we need to really focus on relaxation! it’s essential to perform kegels correctly but also making sure if you need to be doing them in the first place!. A pelvic floor physical therapist can teach you proper technique.

Pelvic Floor Relaxation: In some cases, the pelvic floor may be overly tense, which is much more common than you think!. Learning relaxation techniques can be as important as strengthening exercises.

Good Nutrition and Hydration: Proper nutrition and staying hydrated support the body’s healing processes. Make sure to prioritize protein and drink at least 64 ounces of water with electrolytes to support your body’s connective tissue healing and avoid dehydration and constipation.

Rest and Self-Care: Prioritize rest and self-care to allow your body to recover. Don’t hesitate to ask for help from family or friends. Stay in bed as much as possible and don’t rush to get back into working out. A pelvic floor physical therapist will help you navigate how to get back into the gym!

Postpartum Exercise Tips

When you’re ready to resume physical activity after childbirth, consider the following tips:

Start Slowly: Begin with gentle exercises like walking, pelvic tilts, and deep breathing, yoga mobility and stretching. Gradually increase intensity as your body allows.

Core-Strengthening Exercises: Focus on core-strengthening exercises, but avoid traditional crunches and sit-ups, which can strain the pelvic floor. Opt for pelvic-friendly alternatives like side planks, bridges, and leg slides and marches.

Pelvic Floor Exercises: Incorporate pelvic floor exercises into your routine. These can help restore strength and control. Again, consulting with a pelvic floor physical therapist is beneficial for guidance.

Proper Body Mechanics: Pay attention to your posture, especially when lifting and carrying your baby. Engage your core muscles and use your legs when lifting. Avoid “Mommy Posture” and get your ribcage stacked over your pelvis!

Listen to Your Body: If you experience pain or discomfort during exercise, stop immediately and consult your healthcare provider or physical therapist.

Postpartum pelvic health is a vital aspect of a new mother’s recovery. By seeking professional guidance, practicing patience, and gradually incorporating safe exercises into your routine, you can support your pelvic floor’s healing and regain strength and control. Remember that every woman’s postpartum journey is unique, so listen to your body and prioritize your well-being as you navigate this transformative time in your life.


Dr. Stephanie Perez

PT, DPT- Owner and Founder

Our mission at Empowered Wellness is to empower women to achieve optimal physical, emotional, and mental well-being through comprehensive, personalized care.

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