Podcast Episode #186

Healing Pelvic Floor after Birth

Physio Advice – Enhancing Your Postpartum Recovery

Welcoming a new life into the world is an extraordinary experience, but it can take a toll on your body, particularly your pelvic floor and perineum. Many new mothers are eager to bounce back after childbirth, but it’s very much worthwhile focussing on recovery and healing first. In this podcast episode, we will discuss proactive measures to heal your pelvic floor after giving birth, promoting a smooth recovery and helping to prevent post-birth issues.

Tips for Healing Your Pelvic Floor Post-Birth

Recovering from childbirth necessitates careful attention and a proactive approach. Here are the key tips to help you heal your pelvic floor and perineum after giving birth:

Pain Relief

Childbirth can be painful, and adequate pain relief is essential for a smoother recovery. Consult your healthcare team to ensure you are receiving the right pain management options.


Your pelvic floor undergoes significant stretching during vaginal birth. To aid its natural recoil and healing, protect it by avoiding straining, especially during bowel movements. Consider stool softeners if necessary. If you have a cough, chat with your healthcare team, as coughing also adds a lot of strain to the pelvic floor area.


Rest, or more specifically, horizontal rest, is supportive for the early days and weeks after childbirth. Lying down for short bursts can relieve pressure on your pelvic floor. Resting while breastfeeding or during the day can be helpful for pain relief and healing.


Perineal discomfort is common after childbirth. Using ice packs, (like our sponsor’s BodyIce perineal ice packs, can provide much-needed relief). Change ice packs with every pad change for maximum comfort.


Using pads or postpartum recovery shorts can provide some gentle compression to the perineal area, helping with comfort and support. Alongside this, perform gentle pelvic floor lifts to improve circulation and promote healing. Chat with your healthcare team to see if compression is suitable for your situation.


Elevation may not be needed for everyone, but some find relief by placing pillows under their pelvis while resting, or at the very least, lying horizontally. It’s a personal preference, but it can be helpful in relieving pressure.

Pelvic Floor Exercises (The Knack)

The “knack” is a brief pelvic floor lift you perform before coughing, sneezing, or lifting. It can help support your pelvic floor from sudden strain and is a valuable part of your post-birth recovery routine.

Postnatal Rehab

One of the most effective ways to ensure your pelvic floor and body recover properly after childbirth is through a postnatal rehab program, and FitNest Postpartum Pilates Online can help with this. These programs offer convenient online workouts and physio support to help you regain your strength and overall well-being.

Taking proactive steps to heal your pelvic floor after giving birth is crucial for a smoother recovery. Utilising the PRICE principle (Pain relief, Protect, Rest, Ice, Compression, Elevation) and incorporating pelvic floor exercises like “the knack” can significantly contribute to your post-birth well-being.

Additionally, postnatal rehab programs can be a game-changer in helping you regain your strength and fitness. Remember, your health and recovery should be a top priority as you embark on this incredible journey of motherhood.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Podcast Sponsor


20% discount off BodyIce range at bodyice.com – use the code FITNEST (excludes some bundles and books).

Episode Links

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Listen Now

Leave a review

Reviews boost our visibility to allow more people to enjoy an easier pre-natal and post-natal pregnancy.

From The Podcast

Pregnancy & postnatal podcast library

Each episode is free and can be streamed on-the-go from any smart device!
surrogacy podcast birth story
Birth Story, Childbirth, Motherhood, Postnatal, Pregnancy

In this recent episode, Kristy, a member of FitNest Mama and experienced surrogate, shared her incredible journey through surrogacy. Her surrogacy podcast birth story is a remarkable mix of personal childbirth experiences and the generous act of becoming a gestational carrier for other families. From Personal Pregnancy to Surrogacy Kristy’s journey into surrogacy began after…

pelvic girdle pain belt
Pelvic Girdle Pain, Pregnancy

What is Pelvic Girdle Pain? Pelvic girdle pain (PGP) is a common condition that affects many pregnant women, causing discomfort and pain in the pelvic region. This pain can be felt in the front, back, or sides of the pelvis and can extend to the hips and thighs. Pelvic girdle pain can occur due to…

how to find time to workout with a newborn
Exercise, Motherhood, Running, Wellbeing, Workouts

Becoming a mother can bring so much joy, however it can also come along with its fair share of new challenges, particularly when it comes to maintaining one’s health and fitness. In this solo episode, I share effective strategies for new mothers on how to find time to exercise with a baby. Drawing on my…