11 Postpartum Care Tips Every New Mother Should Know

5. Pelvic Floor Care and Gentle Recovery Exercises

Pregnancy and birth place stress on pelvic-floor muscles, which can cause urine leakage, pelvic heaviness, or lower back pain. Starting gentle pelvic-floor exercises—often called Kegels—soon after birth can help rebuild strength. To do a Kegel, tighten the muscles you use to stop urine, hold briefly, then release; repeat in sets, but avoid overdoing it or bearing down. If you notice urine leakage when coughing or laughing, or feel pelvic heaviness, ask your clinician for a referral to a pelvic-floor physiotherapist. Guided therapy can include biofeedback, posture correction, and gradual strength work that’s safe after childbirth. Avoid intense abdominal workouts like sit-ups in early months; instead, focus on breathing, gentle pelvic tilts, and walking. Keep in mind that recovery varies and many mothers need months of consistent practice. When to see a doctor: sudden urinary retention, severe pelvic pain, or new prolapse symptoms require evaluation.