Your pelvic floor after birth: the first twelve weeks

The pelvic floor carries a lot during pregnancy and birth, whichever way your baby arrived. Recovery takes time, and it deserves the same care as any other injury.

The first six weeks

Rest, short walks and gentle breathing. You can start soft pelvic floor lifts within a few days if they feel comfortable. Do not worry about strength yet. The aim is simply to reconnect.

From six weeks

This is when most people come to see me. We check how the pelvic floor and the deep tummy muscles are working together, and look at any gap along the middle of the belly.

What is common, but not normal

• Leaking when you cough, laugh or run
• A feeling of heaviness or dragging at the end of the day
• Pain during sex after the first few months

All three are very treatable. You do not have to put up with them.

Coming back to exercise

Walking first, then strength, then impact. Most people can return to running around three to four months after birth, once they can hop, jog on the spot and lift without symptoms.