How to Care for Your Pelvic Floor After Birth 💛
One of the most common questions I get from pregnant moms is: “When should I come in for my postnatal pelvic floor physio appointment?”
For most people, somewhere around 6–8 weeks postpartum is perfect.
But what’s really important is what you do before that appointment — because those first few weeks after birth matter a lot when it comes to healing.
Your pelvic floor has just done an INCREDIBLE job bringing your baby into the world 🎉. Whether you had a vaginal birth or a C-section, your body (and especially your pelvic floor and perineum) may feel sore, swollen, tired, or just… off.
So let’s talk about how to give it the TLC it deserves.
The Big Three: Rest, Compression & Elevation
💤 R is for REST (and yes, it’s that important)
Rest is not optional postpartum — it’s essential.
I know many moms feel pressure to “bounce back,” but remember: it took 9 months for your body to change. It’s okay (and normal!) if it takes time to recover.
The first 12 weeks postpartum — often called the fourth trimester — is not the time to push through, even if you’re feeling pretty good. Doing too much too soon can actually set you back.
Think:
Deep breathing
Gentle walking
Lots of lying down
In the first two weeks, I often suggest lying down or napping for 30 minutes, twice a day. Your pelvic floor, core, and whole body will thank you.
If you can, plan ahead for extra help during those early weeks — meals, cleaning, baby care — all of it counts. And if family support isn’t an option, a postpartum doula can be an amazing resource. I didn’t know they existed when I had my kids… and I really wish I had!
🩲 C is for COMPRESSION
Some moms find gentle compression really helpful in the first few weeks postpartum.
Supportive underwear can help support both your lower belly and pelvic floor while everything is still recovering — especially if you’re caring for another child and can’t avoid moving around.
The goal isn’t squeezing — it’s support.
⬆️ E is for ELEVATION
Swelling after birth is very normal. Elevating your pelvis while lying down can help fluid drain and reduce that heavy, swollen feeling.
You can do this by:
Lying on your back with your feet up the wall
Or placing a pillow under your bottom
Simple, but surprisingly effective.
Let’s Talk About Constipation (Because It Matters)
Managing constipation postpartum is huge for pelvic floor recovery.
Straining puts extra pressure on healing tissues — something we really want to avoid.
Your care provider may recommend a stool softener, which can be very helpful. You can also support digestion by:
Drinking 2–3 litres of water daily (especially if breastfeeding)
Eating plenty of fibre (think cooked veggies, fruit, nuts, chia or flax seeds)
Avoiding dairy or wheat if your gut is sensitive
If constipation is still an issue despite all of this, getting extra support to figure out the root cause can make a big difference.
A Gentle Reminder 💛
If you’re able to do all of these things — amazing.
If you can only manage one or two — that still helps.
These suggestions aren’t meant to give you more to-do’s or add pressure. They’re here to support healing, comfort, and recovery during a season that’s already full.
Be kind to yourself. Your body has done something extraordinary.
Mia Dang, PT, is a pelvic physiotherapist with extensive supplementary training in pelvic floor physiotherapy and perinatal care