Your pelvic floor: what you can do in the first few weeks
Words by
Clare Bourne, Pelvic Health Physiotherapist
Updated on
14 Oct 2025
Your pelvic floor has been through a lot. Whether you had a vaginal birth, C-section, this group of muscles needs time and gentle attention to recover.
Not sure where to start? That’s okay. Let’s walk through it together.
First things first: start by checking in with your body
After birth, it’s common to feel a bit disconnected from your pelvic floor.
These muscles have been through a lot, and it can take time to rebuild that connection, physically and mentally.
Just noticing how things feel is a powerful first step.
Why your pelvic floor matters now
These muscles support your bladder, bowel, and uterus. They also help control when you pee or pass wind. So if you're feeling:
Heaviness in your vagina
A bit of leaking when you laugh or sneeze
Reduced ability to control your bladder or bowels
You're not alone, and it's not your fault. This is common. And the earlier you start reconnecting with these muscles, the better your long-term recovery.
If you're sore, swollen or unsure, you're not doing it wrong
It’s normal to feel disconnected from your body right now. Your pelvic floor might feel numb, weak, or hard to find.
Try this to start:
After your first wee (post-birth or catheter removal), gently squeeze like you're holding in wind. Just notice what you feel, no need to be perfect
Don’t hold your breath. Breathe in, then gently squeeze as you exhale
If you can’t feel much, try again lying down with your knees bent
Even just thinking about the movement can help rewire that connection
Rest supports your recovery too
If you notice any of these symptoms persisting after 6 weeks postpartum, check in with a pelvic health physio:
Leaking wee, wind, or poo that doesn’t improve
Ongoing heaviness or bulging in your vagina
Pain during sex
Trouble starting or stopping a wee
Early support can make a big difference, and there are treatments, tools and options that work.
This is the start, not the finish line
You’re not behind. Your healing pace is your own.
Some days you’ll feel stronger. Some days you won’t. That’s all part of it.
The goal here isn’t a perfect pelvic floor, it’s feeling more connected, more confident, and more supported in your body again.
And if you're ever unsure? That’s what your GP or pelvic health physio is there for.
Your recovery is personal. And you're doing better than you think.