Pelvic Health After Birth: What New Mums Shouldn’t Ignore

So much about pelvic health still feels normalised as “just part of motherhood”. In this article, Rebecca Aldridge a physiotherapist who specialises in women’s health and prenatal and postnatal rehabilitation, explains what every mum should know about pelvic health and the symptoms you shouldn't ignore.

1. The stuff nobody tells you about pelvic health after birth

The most common thing I find mums are worried about is leaking urine in activities such as coughing, laughing, running, lifting their child or jumping, especially with star jumps when returning to exercise. 

So many women are told that leaking urine is 'normal after having babies’ and something they just have to live with. It's Common - Yes. especially within the first six weeks after birth, but beyond that it is not ‘normal’ and it is possible to stop with the right advice and treatments.

Mums may also feel of heaviness, dragging, or a bulge in the vagina. Many women sense that something isn’t quite right but are told it’s “just healing” or “things feeling different now.” For many this feeling can go away with healing in the first six weeks after birth but that heaviness can in some cases be an early sign of prolapse, and catching it early can make a huge difference.

And then there is pain - pain when returning to sex, ongoing perineal or scar pain after tearing or an episiotomy or deep pelvic pain.  Because the focus in postpartum is so often on the baby, mums commonly ignore their own discomforts or symptoms. See these as signals to seek support as soon as possible, rather than just wait it out hoping they will resolve by themselves.  

2. Redefining “normal” after birth

During pregnancy and birth, whether vaginal delivery or c-section, it is important to remember your body has undergone a lot of changes.  It takes time to recover and in the early stages it is common to feel various symptoms that are related to pelvic health recovery as described above. 

BUT if you feel any of these symptoms beyond six weeks, this is WHEN you should seek support from a Women’s Health or Pelvic Health Physiotherapist. The sooner you seek help, the easier and quicker it will be to relieve the symptoms.  

3. Pelvic health beyond kegels

Pelvic health is so often reduced to “just do your kegels,” but the pelvic floor does not exist in isolation.  It provides the base of your core or the ‘powerhouse’ of your body.  When your pelvic health isn’t supported, it shows up in ways that go far beyond the pelvis.

It affects energy, because your body is constantly compensating. Holding tension. Bracing without realising it. Avoiding certain movements or activities because you do not fully trust your body.  

It affects posture and movement. If your posture has changed and your core system is not working well together, you might feel weak, stiff, or unstable.

Things like lifting your child, getting off the floor, walking for long periods, or returning to exercise can feel harder than they should because your body is not able to coordinate efficiently.

It can affect confidence in subtle ways such as feeling nervous of group classes, jumping, running, or laughing too hard. Maybe always being on the look out for the toilet.  When there’s heaviness, pain, or a sense that something does not feel right, it’s hard to feel at home in your body.  

When your Pelvic health is working well, movement feels easier, energy is regained, and confidence grows allowing you to rely on your body again to fully support you.

4. One change that would make the biggest difference

Stop and take notice of your body’s symptoms and signals. 

Beyond six weeks after giving birth if you feel any discomfort or pain, leaking or pressure down below, seek the help of a Women’s Health or Pelvic Health Physiotherapist as soon as possible.  They will be able to assess your pelvic floor and core along with how your body is functioning as a whole.  Then they can offer specialised treatments to help you get back to feeling like you again.   

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'Bex’s 60-Second Check-In for Busy Mums’

Learning to improve your posture and practise relaxed breathing is the foundation of regaining optimal pelvic health.

Try this gentle, step-by-step check-in – it takes just one minute.

1. Stand in front of a mirror. Take a moment to notice your posture without trying to change anything yet.

2. Place your feet hip-width apart. Feet should face forwards and feel evenly grounded.

3. Find a neutral pelvis. Your lower back should have a gentle curve — not arched, not flat.

4. Stack your rib cage over your pelvis. Let your ribs soften down so they’re not flaring forward.

5. Relax your shoulders and chest. Allow them to drop away from your ears without slumping.

6. Place one hand on your rib cage and one on your belly.

7. Inhale gently through your nose. Feel your rib cage and tummy softly expand under your hands.

8. Exhale slowly through your mouth. Let the breath leave without force or tension.

9. Repeat for five slow, relaxed breaths.

Once you have mastered this you can try and start activating your pelvic floor muscles again on the breath out by imagining stopping yourself passing wind.  Then let the muscles relax as you breathe in.  Repeat for 5 more breaths.  

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The main thing to remember here is you don't have to suffer in silence or die of embarrassment next time you're on a trampoline with your kids. Reach out and talk to a specialist.

Rebecca Aldridge offers appointments in clinic and at your home under Genesis Healthcare Centre in Dubai. For appointments call +971 4 577 6500 or email info@genesis-dubai.com