The pelvic floor is the group of muscles supporting the bladder, uterus, and bowel, and they endure significant strain during pregnancy and birth, whether vaginal or cesarean. Weakness in these muscles after birth can cause urine leaks when coughing or laughing, or a feeling of heaviness in the pelvic area.
When Can You Start These Exercises?
Gentle pelvic floor exercises (Kegels) can typically begin a few days after an uncomplicated vaginal birth, while after a cesarean or difficult delivery it is best to wait for your doctor's approval at a follow-up visit, usually around six weeks postpartum. Medical guidance here is not optional but essential.
How to Do a Kegel Correctly
- Imagine stopping the flow of urine midstream, and tighten those muscles without clenching your abdomen or glutes.
- Hold for 3-5 seconds, then release for the same duration, repeating 10 times, three sessions a day.
- These exercises can be done sitting, lying down, or even while nursing your baby.
- If you notice no improvement after several weeks, or leaking continues, ask for a referral to a pelvic health physical therapist.
Strengthening the pelvic floor is a gradual process that takes patience, but it is a meaningful investment in your everyday comfort long-term.
