Welcoming a new baby is a season of joy, akin to the fresh beginnings that Spring brings. It’s a time of growth, renewal, and, for new mothers, recovery. Among the various changes a woman’s body endures through pregnancy and childbirth, pelvic health is one area that requires gentle care and attention postpartum. In this blog, we delve into postpartum pelvic health, offering advice and rejuvenating exercises to aid new mothers in their journey towards pelvic floor recovery.

Understanding Postpartum Pelvic Health

After childbirth, it’s common for new mothers to experience changes and challenges related to pelvic health. Issues such as pelvic pain, weakness, and incontinence can arise, stemming from the strain of pregnancy and the birthing process on the pelvic floor muscles. Addressing these concerns through physiotherapy and targeted exercises is key to supporting pelvic floor recovery and enhancing overall well-being.

The Role of Physiotherapy

Physiotherapy plays a pivotal role in postpartum pelvic floor recovery. A physiotherapist can assess your pelvic floor strength and functionality, tailoring a rehabilitation program to meet your individual needs. This program may include exercises to strengthen the pelvic floor, improve core stability, and alleviate discomfort, laying a foundation for lasting pelvic health.

Gentle, Rejuvenating Exercises for New Mothers

Embarking on postpartum exercise should be approached with care, focusing on gentle, restorative movements that nurture your body. Here are some exercises to help you begin:

Pelvic Tilt: Lie on your back with knees bent and feet flat on the floor. Gently arch your lower back, then flatten it against the floor. This movement helps to strengthen your abdominal muscles and relieve tension in the lower back.

Kegel Exercises: Kegels strengthen the pelvic floor muscles, which support the uterus, bladder, and bowels. Tighten the muscles you would use to stop urinating, hold for five seconds, then relax for five seconds. Aim for three sets of ten repetitions each day.

Bridge: Lying on your back, bend your knees and place your feet hip-width apart on the floor. Slowly lift your hips towards the ceiling, then lower them back down. This exercise strengthens the glutes, a key component of pelvic health.

Walking: Start with short, leisurely walks, gradually increasing the distance as you feel comfortable. Walking is a low-impact cardiovascular exercise that can help improve mood, stamina, and muscle strength without straining the pelvic floor.

Deep Breathing: Incorporating deep breathing into your routine can aid in relaxation and stress relief, promoting healing and well-being. It also gently engages and strengthens the deep core muscles.

Tips for a Healthy Postpartum Recovery

  • Listen to Your Body: Begin with light exercises and gradually increase intensity based on how you feel. If you experience pain or discomfort, take a step back and consult with a healthcare professional.

  • Stay Hydrated and Eat Nutritiously: A balanced diet rich in vitamins, minerals, and hydration supports overall health and aids in recovery.

  • Rest: Allow your body time to heal, ensuring you get enough sleep and rest when possible. Managing fatigue is crucial for recovery and mental health.

  • Seek Support: Don’t hesitate to reach out for help, whether for physiotherapy, counseling, or assistance at home. A strong support system is invaluable during the postpartum period.

How New Age Physio Can Support Your Recovery

At New Age Physio, we understand the unique challenges new mothers face in the postpartum period. Our dedicated team of physiotherapists is here to support you through personalized rehabilitation programs focused on restoring your pelvic health. With locations in Etobicoke and Oakville, we’re committed to providing compassionate care and expert guidance to help you bounce back stronger than ever. Remember, taking the first step towards pelvic floor recovery is a sign of strength. Let us be part of your journey back to wellness.

Embracing postpartum pelvic floor recovery with patience and proper care can pave the way for a stronger, healthier future. Just like the season of Spring, this period of renewal is an opportunity to nurture and care for your body, laying the foundation for enduring health and happiness. If you’re ready to start your postpartum pelvic health journey, we’re here to help.

Contact us to book your appointment!
Oakville clinic:



3075 Hospital Gate Unit 424, Oakville, ON L6M 1M1

Etobicoke clinic:



829 Browns Line Toronto, ON M8W 3V7



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