The Truth About Postpartum Pelvic Floor Recovery: Why It’s More Than Just Kegels

If you've recently had a baby, you're probably familiar with the advice to do Kegel exercises to recover your pelvic floor. It seems like the go-to recommendation for new moms trying to restore their body. While Kegels can certainly help in some cases, the truth is that pelvic floor recovery after childbirth is far more complex than just squeezing and lifting.

The postpartum period can bring significant changes to your body, especially your pelvic floor. Understanding why Kegels alone often aren’t enough — and what your body truly needs to recover — can help you regain control, strength, and comfort more effectively.

Why Kegels Aren’t Always the Answer

During pregnancy and childbirth, your pelvic floor muscles undergo significant strain. They stretch, weaken, and sometimes even experience tears or trauma.

So while strengthening your pelvic floor is important, focusing only on Kegels can be counterproductive for several reasons:

• Tightness vs. Weakness: Some women’s pelvic floors are too tight after childbirth, not weak. For them, Kegels (which are designed to strengthen) can increase tension, exacerbating symptoms like pelvic pain, pressure, or even urinary retention.

• Coordination is Key: Kegels alone don’t address the coordination of your pelvic floor with the rest of your body, especially your breath, core, and hips. This coordination is vital for proper function and long-term stability.

Focusing solely on strengthening can create imbalances in your pelvic floor, making it more difficult for your body to heal and function properly.

What Your Pelvic Floor Really Needs

Pelvic floor recovery after childbirth requires a holistic approach that goes beyond Kegels.

Here's what your body truly needs to recover effectively:

1. Restoring Breath and Core Control

   1. The pelvic floor and diaphragm work in tandem to support your core. Learning how to breathe properly and engage your core muscles can significantly impact your pelvic floor’s recovery. Focus on diaphragmatic breathing to help improve the coordination between your core and pelvic floor.

2. Addressing Pelvic Floor Relaxation

   1. Many new moms suffer from overactive pelvic floor muscles that remain contracted or tense. It’s important to teach your pelvic floor to relax and release, not just contract. Incorporating relaxation techniques, gentle stretching, and breath-focused exercises will help your pelvic floor return to its natural state.

3. Building Core Strength and Stability

   1. The pelvic floor doesn't work in isolation — it’s part of a system that includes your core, hips, and spine. Strengthening the deep muscles of your core (including your transverse abdominis and obliques) will help support the pelvic floor and reduce pressure on it. This creates a more stable foundation for your pelvis to recover from childbirth.

4. Mobility and Movement Training

   1. Your body has undergone a lot of changes during pregnancy, and restoring mobility in your hips, pelvis, and spine is essential. Gentle exercises that promote movement and hip mobility will help improve your posture and the function of your pelvic floor muscles. This includes exercises to strengthen your glutes, hip flexors, and lower back.

What Works for Postpartum Pelvic Floor Recovery

Instead of focusing solely on Kegels, try incorporating a few key strategies into your recovery plan:

• Pelvic Floor Relaxation Exercises: Focus on learning how to relax your pelvic floor with breathing and stretches. This can help reduce tension and discomfort.

• Breathing and Core Control: Practice breathing exercises like 360-degree diaphragmatic breathing to enhance core stability and improve pelvic floor function.

• Strengthening the Entire Core: Incorporate core exercises that target deep abdominal muscles, like pelvic tilts and modified planks.

• Posture and Movement Retraining: Focus on improving your posture and body mechanics during daily activities to support better pelvic health.

Don’t Ignore the Whole System

Postpartum recovery requires a comprehensive approach to healing. Instead of relying solely on Kegels, you need a full-body plan that focuses on movement, relaxation, and proper coordination. By addressing the pelvic floor’s full range of motion and function, you can speed up your recovery, reduce symptoms like incontinence, and regain control over your body.

If you’re ready to stop guessing and get a clear, effective plan for postpartum recovery, we’re here to help.

👉Request a Free Discovery Visit at Chippewa Valley Movement to learn how our personalized approach can support your pelvic floor recovery — for long-lasting results.

Owner Dr. Abe Skaw DC