Pregnancy, Postpartum and the Pelvic Floor

By Manisha Wijanayagam, Registered Physiotherapist & Pelvic Floor Provider

Pregnancy and childbirth bring significant changes to the body, particularly in the pelvic floor and core. These areas undergo substantial stress as the body adapts to accommodate a growing baby and the physical demands of labor and delivery. 

During pregnancy, the pelvic floor muscles—responsible for supporting the bladder, uterus, and rectum—are put under increased pressure as the uterus expands. Hormonal changes, such as increased levels of relaxin, also cause these muscles and ligaments to loosen, allowing for greater flexibility but reducing their strength. At the same time, the growing belly puts strain on the core muscles, especially the abdominal muscles, leading to the potential separation of the rectus abdominis (diastasis recti). 

After childbirth, the pelvic floor and core muscles often remain weakened and stretched. This can lead to issues like urinary incontinence, pelvic organ prolapse, and core instability. Additionally, the physical and emotional toll of labor, along with the demands of caring for a newborn, can make it challenging for new mothers to prioritize their own recovery. 

However, attending a gradual and targeted core and pelvic floor strengthening program—once cleared by a medical professional—can be a safe and effective way to reintroduce physical activity post-birth. These programs focus on gentle exercises that help rebuild strength and stability in the pelvic floor and core. Strengthening the pelvic floor can improve bladder control, reduce discomfort, and prevent long-term complications. Core exercises, like those targeting diastasis recti, can restore muscle tone, improve posture, and alleviate back pain. 

Starting slow, with exercises that emphasize proper breathing and technique, is essential to avoid injury. The core revival classes offered at Cadence provide the perfect opportunity to re-introduce physical activity postpartum. With time, consistency, and guidance, a regular pelvic floor and core strengthening routine can significantly improve overall health and help new mothers regain strength, confidence, and comfort in their bodies.