How to Support Your Pelvic Floor During Postpartum Recovery

Your postpartum journey is one of profound change, physically, emotionally, and hormonally. While birth is an incredible experience, it can also leave your body feeling different: your core may feel weaker, your posture may have shifted, and your pelvic floor might not feel quite the same.

Pelvic floor and osteopathic care can help restore strength, comfort, and confidence after pregnancy and birth. In this post, we’ll explain how to support your pelvic floor during postpartum recovery, explore gentle osteopathic techniques that can help, and outline safe, practical steps for reconnecting with your body.

What is the pelvic floor and why is it affected after birth?

Your pelvic floor is a group of muscles, ligaments, and connective tissues that support your bladder, bowel, and uterus. During pregnancy and birth, these muscles stretch and bear increased load, which can affect their tone and coordination.

Common postpartum symptoms may include:

• Leakage with coughing, laughing, or exercise

• Pelvic heaviness or a feeling of “dragging”

• Constipation or bowel changes

• Pain or tightness around scars (such as C-section or perineal tears)

• Discomfort during intimacy

These changes are incredibly common and treatable. Early assessment and guided rehabilitation can make a significant difference in long-term pelvic health.

How osteopathy supports postpartum recovery

Osteopathy takes a whole-body approach to care, recognising that the pelvis, spine, breathing mechanics, and even emotional stress can influence recovery.

A postpartum osteopath on the Sunshine Coast, such as at Freya Health, uses gentle hands-on techniques to help:

• Improve pelvic and spinal mobility

• Release muscle tension from pregnancy or birth

• Support scar tissue healing

• Rebalance posture and breathing patterns

• Encourage better circulation and nervous system function

This approach complements pelvic floor retraining and physiotherapy, helping you reconnect to your body as a whole, not just one area.

How to support your pelvic floor postpartum

1. Start with awareness, not intensity

In the early weeks after birth, focus on reconnecting rather than strengthening.

• Practice deep, relaxed breathing,  feeling your ribs and belly expand.

• Notice gentle pelvic floor engagement as you exhale (a light lift, not a squeeze).

• Avoid high-impact exercise until you’ve had a pelvic floor check.

Research shows supervised pelvic floor muscle training for at least 3 months can significantly reduce urinary incontinence postpartum (Cochrane Review, 2020).

2. Restore your posture and core connection

Pregnancy often shifts posture and breathing patterns. Slouching while feeding or carrying your baby can add pressure to your pelvic floor.

• Sit upright with back support when feeding.

• Engage your deep core (lower abdominals) lightly when lifting or standing.

• Try gentle postnatal stretches to ease upper back and hip tightness.

Your osteopath can assess your posture and help release areas that are restricting natural alignment.

3. Support scar recovery (C-section or perineal)

After your healthcare provider clears you, gentle scar tissue mobilisation can help reduce tightness and improve comfort.

• Massage around the area (not directly on a fresh scar).

• Use small, circular motions to desensitise and soften tissues.

• If it feels too tender or uncomfortable, your osteopath can assist with gentle techniques to restore movement.

  
  

4. Rebuild strength gradually

When you’re ready, your osteopath or pelvic floor therapist can guide you through a tailored exercise plan.

• Begin with short, gentle pelvic floor contractions, a light lift and release.

• Combine these with breathwork to coordinate your diaphragm and pelvic floor.

• Gradually progress to functional movements like squats and gentle walking.

• Consistency is more important than intensity. Overdoing it too soon can delay recovery.

5. Prioritise rest and self-care

Your body needs time to heal. Sleep, hydration, and nutrition all play a role in recovery.

• Stay hydrated and include fibre-rich foods to support bowel function.

• Ask for help with daily tasks when needed.

• Consider scheduling an osteopathy or pelvic health appointment as part of your postpartum plan, not as an afterthought.

  
  

Tips for a smoother postpartum recovery

• Book a pelvic floor check around 6–8 weeks postpartum, even if you feel fine.

• Avoid “just doing Kegels” without guidance, form and breathing matter more than reps.

• Watch for symptoms like leakage, heaviness, or pain, early care makes a difference.

• Combine movement, manual therapy, and education for the best results.

• Remember: every recovery timeline is different. Be gentle with yourself.

  
  

Why choose a postpartum osteopath on the Sunshine Coast

At Freya Health in Buddina, postpartum osteopathy sessions are calm, supportive, and entirely guided by your needs. Our practitioners specialise in women’s health and pelvic floor care, combining hands-on osteopathic treatment with exercise and education to help you feel stronger, more balanced, and more comfortable in your body.

We take time to listen, explain, and work collaboratively with your other healthcare providers for truly cohesive care.

Your postpartum journey deserves as much care and attention as your pregnancy. With gentle osteopathic support and evidence-based pelvic floor therapy, you can rebuild confidence, strength, and connection at your own pace.

Book your postpartum osteopathy session with Freya Health on the Sunshine Coast and take the first step toward feeling at home in your body again.