Postnatal Pelvic Health: What Every New Mum Should Know

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Postnatal Pelvic Health: What Every New Mum Should Know

By Matilda Wilkinson, Women’s Health Physiotherapist at Maria Elliott Physiotherapy Services (MEPS), home of The Mummy MOT

Pregnancy and birth are powerful and transformative experiences. Your body changes in extraordinary ways to support your growing baby and prepare for labour. While many of these changes are natural, they can also come with symptoms and challenges that are not always talked about.

Postnatal pelvic health is a key part of your recovery after childbirth. From bladder leaks to pelvic pain, tummy gaps to vaginal dryness, there is support available. These symptoms are common but treatable, and you do not have to simply live with them.

Whether you are a few weeks or a few years post-birth, this guide will help you understand what is normal, what might need attention, and how to take positive steps towards feeling strong, confident and comfortable again.

Pelvic Floor Weakness After Birth

During pregnancy and delivery, your pelvic floor muscles stretch more than usual. Depending on your baby’s size, the length of labour or if instruments were used during birth, you may notice signs of weakness in this area.

Common signs include:

• Leaking urine when coughing, sneezing or exercising
• A heavy or dragging feeling in your pelvis
• Discomfort or reduced sensation during sex

What can help

Start gentle pelvic floor exercises within a few days of birth to wake up the muscles and improve blood flow
Try to breathe out when lifting your baby or moving from lying to sitting to avoid excess pressure on your pelvic floor
Book a postnatal pelvic health check with a physiotherapist. The Mummy MOT is a great option that provides a full internal and abdominal assessment along with a personalised recovery plan

Joint and Pelvic Pain After Giving Birth

Relaxin is a hormone your body produces during pregnancy to soften ligaments and prepare for childbirth. While it is important, it can lead to sore or unstable joints, especially in the pelvis and lower back.

Common symptoms include

• Pelvic Girdle Pain that affects walking, turning or standing on one leg
• Lower back pain from changes in posture or strain from feeding and lifting
• Wrist or hand pain which can be linked to carpal tunnel syndrome or fluid retention

What can help

Strengthen your glutes and deep core muscles to help support your pelvis
Use supportive clothing or compression garments while your joints recover
Apply cold packs to reduce inflammation and ease discomfort
Try wrist splints or gentle hand stretches to relieve tingling or numbness

Perineal Healing and Scar Recovery

Many women experience some level of perineal trauma during a vaginal delivery. This may include natural tears, grazes or a surgical cut. While most symptoms settle within a few weeks, some discomfort or tightness can continue if not addressed.

What can help

Keep the area clean and dry using a perineal spray bottle after using the toilet
Use cold perineal packs for ten to fifteen minutes to relieve swelling
Do gentle pelvic floor contractions to encourage healing and improve circulation
Stay hydrated and use breathing techniques to avoid straining during bowel movements
If sex feels painful or uncomfortable later on, a pelvic health physio can support you with scar tissue massage and recommend vaginal moisturisers such as YES VM

Hormonal Changes After Birth

After birth, your hormone levels shift rapidly. Oestrogen and progesterone drop, while prolactin increases to support breastfeeding. These changes can affect both how you feel and how your body functions.

You might notice

Mood swings or increased anxiety
Low energy or fatigue which may be linked to iron levels
Vaginal dryness or discomfort during intimacy
Hair shedding usually around three months postpartum

What can help

Prioritise self-care and reach out for emotional support if needed
Use a vaginal moisturiser like YES VM to relieve dryness and improve comfort
Get your iron levels checked if you feel unusually tired or notice heavy hair loss
Eat nourishing meals and stay hydrated to support your hormone balance

Tummy Gap or Diastasis Recti

Diastasis recti is the natural separation of your abdominal muscles during pregnancy. While it is expected, for some women the gap remains longer than usual and can affect posture, core strength and comfort.

What can help

Avoid holding your breath during movements like lifting or getting out of bed
Begin deep belly breathing soon after birth to activate the deep core muscles
Try gentle exercises such as pelvic tilts and drawing the tummy towards the spine
A physiotherapist can assess your tummy gap and create a tailored recovery plan that supports healing without strain

What Is a Mummy MOT and Why It Matters

The Mummy MOT is a specialist postnatal check-up carried out by a women’s health physiotherapist. It is usually done around six weeks after birth, but it is just as helpful months or even years later.

It includes

• A full pelvic floor and abdominal check
• Posture and movement assessment
• Breathing and core engagement guidance
• A personalised rehabilitation plan based on your body and goals

Whether you are struggling with symptoms or simply want peace of mind, a Mummy MOT offers expert support to help you heal and thrive during motherhood

Frequently Asked Questions About Postnatal Pelvic Health

Is it normal to have pelvic pain after giving birth
Some discomfort is common early on but if it continues or gets worse, it is worth getting checked by a pelvic health physiotherapist

When should I start pelvic floor physiotherapy after birth
You can begin gentle pelvic floor activations within a few days. A full physiotherapy check is recommended around six weeks postpartum

How can I treat diastasis recti naturally
Breathing techniques and targeted core exercises can help close the gap. A physiotherapist can guide you safely through the process

Can I book a Mummy MOT if my child is older
Yes. It is never too late to focus on your pelvic health and overall recovery. Many women book a Mummy MOT years after birth

Final Thoughts on Postnatal Recovery

Postnatal pelvic health is a vital part of your recovery after childbirth. Whether you are healing from birth injuries, managing a tummy gap, or simply unsure what is normal, know that you are not alone.

You do not have to bounce back. You deserve to heal, rebuild and feel supported as you move into this next chapter of motherhood. With the right information, gentle exercises and expert support through services like The Mummy MOT, you can feel strong, confident and empowered in your body again.

If you are experiencing symptoms like bladder leaks, pelvic discomfort, tummy separation or dryness, consider booking a postnatal pelvic health check with a specialist physiotherapist.

www.themummymot.com
www.mariaelliottphysiotherapyservices.co.uk