A Quick Guide to Restoring Your Pelvic Floor After Childbirth

While being stuck at home with your cuddly and adorable newborn may be the dream, your desire for a little run becomes overwhelming. Despite the threat of exhaustion, a good sprint or two down the block, clad in your sneakers and choice of fitness attire, sounds as good as a girl’s night out. 

While incredibly tempting, engaging in high-intensity activities may lead to detrimental effects. Your body is recovering from childbirth, which has been traumatic to your body. Although things may seem fine on the outside (despite the dark eye circles), you may be dealing with things unseen.

Your pelvic floor, for instance, may perhaps be functioning differently now as opposed to pre-pregnancy. Postpartum healing and recovery should not be taken lightly, as you may be suffering from an overactive pelvic floor. 

So before you tie your laces and zip up your hoodie, here is a quick guide to your pelvic floor’s state and how you can help it recover quickly.

What is an overactive pelvic floor?

An overactive pelvic floor is a common condition after childbirth. It occurs when you’re constantly contracting your pelvic floor muscles unconsciously, which is a result of tension caused by damage or pain in your tissues. 

Childbirth is not a pretty sight, as you may have suffered from tears, stitches, or even a painful process of episiotomy. All of these lead to your pelvic floor being overactive or overly tense. 

Being sore also causes you to squeeze your pelvic muscles in an attempt to alleviate the pain, but holding your muscles right for too long may cause problems like pain in defecation, sex, and even using a tampon. An overactive pelvic floor also induces stress incontinence, which can be embarrassing and difficult to deal with.

How do I help my pelvic floor heal properly?

The advantages of gentle postnatal exercise are endless. It helps bring back proper circulation to your pelvic floor muscles and helps reduce soreness and swelling. It also alleviates the problems caused by an overactive pelvic floor, helping your transition back into your normal routine. Here are two ways to help your pelvic floor properly heal:

Step #1: Focus on your core and pelvic floor muscles 

To bring back the strength of your pelvic floor, healthcare experts suggest that you do gentle aerobic exercises after giving birth. Gentle core muscle exercises and proper stretching can do wonders for bringing back your pelvic floor strength.

You can start with the gentle exercises by lying on your back on top of a Swiss ball or with pillows underneath your butt. Breathe in and out as you feel your pelvis rise and fall as you breathe.

Step #2: Alleviate muscle tension by doing squats

To alleviate the issues caused by an overactive pelvic floor, some people would suggest doing kegel exercises – but experts have noted that performing Kegel exercises can actually cause more tension to your pelvic floor muscles. If your muscles become too tense, it may result in further weakness.

You may instead opt to do postural exercises that work to properly align your muscles, such as squats and hip and calf stretches. These will help you alleviate the tension in your pelvic floor muscles, and can also strengthen your glutes and core muscles.


Childbirth is a wonderful caricature of intimacy—it’s a feat of womankind, as bringing another living thing into this world is nothing but short of a miracle. While it may be tempting to resume your daily routines pre-pregnancy, it’s important that you listen to your body.

Your body has undergone a trauma that may have caused extensive unseen damage, so your healing is paramount. Keep yourself healthy by exercising the right way—through pelvic floor restoration. It’s an area of your body that has dealt with, so it’s only right to treat it with utmost care!

Postpregnancy may have left you dealing with certain issues, so if you’re looking for the best product for female incontinence, Kegel Master is the place to go. Our devices are designed to help you achieve the best possible results. Browse through our catalog today!

Are you suffering from incontinence, prolapse and reduced intimacy?
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