Pelvic floor and core health affect everything from posture and bladder control to how safely you can carry your baby, exercise, and move through daily life.

Common But Not Normal: Pelvic Floor Dysfunction Explained

Did you know that more than 1 in 4 women experience some kind of pelvic floor dysfunction after giving birth?

This can include:

• Urinary leakage

• Pelvic organ prolapse

• Lower back pain

• Pressure or heaviness in the pelvic area

• Fecal incontinence or urgency
  
  

These symptoms might be common, but they are not normal. The earlier you recognize and address them, the better your long-term recovery will be.

The Healing Power of Movement After Childbirth

• Movement isn’t just safe—it’s essential for postpartum healing. Here’s how it helps:

• Boosts circulation and tissue healing

• Reduces fatigue, anxiety, and postpartum depression

• Restores core strength and stability

• Helps manage weight and support cardiovascular health

• Even gentle activity, like short walks or breathwork, can set the foundation for a stronger recovery.

Week-by-Week Postpartum Movement Timeline

Weeks 0–2: Rest, Breathe, and Reconnect

Prioritize rest, hydration, and bonding. Introduce diaphragmatic breathing. Start gentle movements like pelvic tilts or side-lying stretches. Keep walking light (10–15 minutes) and monitor symptoms closely.

Focus on reconnecting with your breath and allowing the pelvic floor to start healing naturally.

Weeks 3–6: Activate Core and Pelvic Muscles

Practice light core engagement (transversus abdominis activation). Begin postural exercises to support baby-holding and feeding. Introduce functional movements like sit-to-stand or light step-ups. Only contract the pelvic floor if no pain or symptoms arise.

Think of this phase as gently waking up the body—not pushing it.

Weeks 6–8: Restore Strength and Coordination

Add supine and side-lying drills for breath/core coordination. Gradually increase walking distance (symptom-free). Work on core stability and mobility (bridges, bird-dogs, etc.). Prepare for dynamic movement by improving posture endurance.

If symptoms like pain, leaking, or heaviness return, scale back and reassess.

Weeks 8–12: Preparing for Running (if desired)

If you can walk symptom-free for 30 minutes and pass a “Run Readiness Scale” (e.g., squats, planks, and step-ups without symptoms), you may introduce:

• Jogging intervals (under 20 seconds) with 1:2 work/rest ratio

• Light plyometric drills (mountain climbers, slow hops)

• Closed-chain strength work: squats, lunges, heel raises

• High planks with gentle core activation

• Always leave 48 hours between sessions to watch for delayed symptoms.

Weeks 13 and Beyond: Progression to Sport or Full Workouts

Gradually increase running distance and pace. Add cross-training like cycling or weightlifting. Focus on pelvic alignment and gait mechanics. For stroller running, use a two-handed grip and aim for a cadence of 160–180 steps/minute.

Follow the 2–10% weekly increase rule to avoid injury and overload.

Real Talk: Every Mom’s Recovery is Different

No one birth story is the same. Whether you had a C-section, a vaginal delivery, or a traumatic birth experience, your healing timeline is entirely personal. There’s no rush. Progress is not linear, and it’s okay to take things one breath, one walk, one day at a time.

When to Seek Help: Listening to Your Postpartum Body

Seek professional support if you experience:

• Persistent leaking, pain, or heaviness

• No improvement in symptoms by 6–8 weeks

• Fear or avoidance of movement

• Feelings of overwhelm, depression, or anxiety

• A women’s health physiotherapist or pelvic floor therapist can tailor a recovery plan that’s just right for you.

Conclusion: You Deserve a Strong, Supported Recovery

Motherhood is powerful, but it shouldn't come at the cost of your own health. With the right support, education, and care, your body can feel strong, supported, and capable again. Be kind to yourself, celebrate the small wins, and know that your recovery matters just as much as your baby’s arrival.