Why the pelvic floor matters

Weakened pelvic floor muscles can cause stress urinary incontinence, urgency incontinence, reduced sensation during sex, a feeling of heaviness in the vagina, or pelvic organ prolapse. These are common but not something you have to live with.

How birth affects the pelvic floor

Vaginal delivery stretches muscles by up to three times their resting length. Longer pushing stages, assisted deliveries, larger babies, and tears increase the strain. Caesarean delivery does not bypass pelvic floor issues, as pregnancy itself weakens these muscles.

When to start

Start gentle exercises within the first few days after birth, even with stitches. If you had a third or fourth degree tear, your care team will give specific guidance.

How to do pelvic floor exercises

Imagine trying to stop yourself from passing wind and stopping urine at the same time.

Slow squeezes. Tighten, hold for up to 10 seconds (build up gradually), relax fully. Repeat up to 10 times.

Quick squeezes. Tighten and release quickly, one second on, one second off. Repeat up to 10 times.

Do both types three times daily. You can do them anywhere.

Common mistakes

Holding your breath. Squeezing buttocks or thighs instead of pelvic floor. Bearing down instead of lifting up. Not relaxing fully between reps. Giving up too quickly, it takes 3 to 6 months to see significant difference.

When to seek help

If you still have symptoms after 3 months of consistent exercises, ask your GP for a women's health physiotherapist referral. Available on the NHS. Do not wait years hoping it resolves.

Returning to exercise

Wait at least 12 weeks before running or high-impact exercise. Signs you are returning too soon: leaking, heaviness, or pelvic pain during or after exercise. Low-impact exercise can start much sooner.

The Squeezy app

The NHS recommends the Squeezy app, developed by physiotherapists, as a reminder and guide for pelvic floor exercises.

Pelvic Floor Recovery After Birth