Postpartum Pelvic Floor Recovery Timeline: What to Expect

Bringing a baby into the world is a transformative experience, but the postpartum period comes with its own challenges—especially when it comes to healing the pelvic floor. Your body undergoes immense changes during pregnancy and childbirth, and it takes time for it to recover fully. Understanding the postpartum pelvic floor recovery timeline can help you navigate this journey with confidence and patience.

In this article, we will explore the stages of pelvic floor recovery, common symptoms, key milestones, and exercises that can aid healing. Whether you’re a week postpartum or several years in, these insights will help you take proactive steps toward regaining strength and function.

The pelvic floor consists of muscles, ligaments, and connective tissues that support the bladder, uterus, and bowel. During pregnancy, these structures stretch and weaken due to increased weight and hormonal shifts. Vaginal birth can further strain the pelvic floor, leading to symptoms like incontinence, pelvic heaviness, and even prolapse.

Healing the pelvic floor is essential for:

• Regaining bladder and bowel control
• Preventing pelvic organ prolapse
• Restoring core strength and stability
• Supporting sexual function and comfort

The good news? Your body is designed to heal—but it needs time, rest, and the right approach.

Here is a video with some more foundational explanations of the pelvic floor and its role in your overall well-being.

Healing the pelvic floor is a gradual process that varies from person to person. While some women regain strength quickly, others may need additional time and intentional exercises to rebuild muscle tone and control. Below is a general timeline to guide your recovery.

Week 1-4: The Rest & Recovery Phase

What’s Happening?

• The body is in its acute healing stage.
• Uterus is contracting back to its normal size.
• Pelvic floor muscles remain weak, and ligaments are still stretched.
• Common symptoms include perineal soreness, urinary leakage, and mild pelvic pressure.

What You Can Do:

• Rest as much as possible. The first few weeks should focus on lying down rather than sitting or standing for long periods.
• Use pillows for support. Elevating the hips while resting can help relieve pressure on the pelvic floor.
• Practice deep breathing. Diaphragmatic breathing encourages gentle pelvic floor activation and core engagement.
• Stay hydrated and eat nutrient-rich foods. Your body needs collagen, protein, and healthy fats to rebuild tissues.
• Avoid high-impact movements. No heavy lifting, running, or long walks just yet.

Month 1-3: Gentle Strengthening & Awareness

What’s Happening?

• The pelvic floor muscles are gradually healing but remain weak.
• Core muscles, particularly the transverse abdominis, may have been stretched or separated (diastasis recti).
• Hormonal fluctuations can cause continued joint laxity and muscle weakness.
• Urinary incontinence and mild prolapse symptoms may still be present.
• After the six-week postpartum check-up, many women get the green light to engage in more structured pelvic floor exercises.

What You Can Do:

• Introduce gentle pelvic floor exercises. Start with simple lateral breathing exercises where you inhale & fill your rib-cage and exhale completely. See here for a 7-minute practice.

• Incorporate Yoga Nidra and Red Light Therapy. Yoga Nidra helps with deep relaxation, while red light therapy can promote cellular repair.

• Continue prioritizing rest and avoiding intense workouts. Walking and light stretching are okay but avoid impact activities like jumping.

Month 3-6: Strengthening & Mobility

What’s Happening?

• Many women feel stronger but may still experience occasional incontinence or pelvic discomfort.
• The pelvic floor is regaining elasticity and strength.
• The abdominal muscles are healing, but diastasis recti may still be present.

What You Can Do:

• Start incorporating Hypopressives Breath Work where you hold certain positions while working with your breath. This is a game-changer for your pelvic, core & back-health.

Here is a foundational playlist for you to deep-dive into Hypopressives:

Note: we recommend practicing this technique with supervision from a qualified trainer. Simple technique corrections accelerate your results.

• Use perineal massage and pelvic floor relaxation techniques. If tension or pain is present, learning how to relax these muscles is just as important as strengthening them.

Here is a playlist with pelvic relaxation & tension release exercises:

• Prioritize sleep and nutrition. Healing is still ongoing, and your body needs all the support it can get.

Month 6-12: Returning to Higher Activity Levels

What’s Happening?

• The majority of healing is complete, but muscle strength and endurance may still need improvement.
• Hormonal fluctuations (especially if breastfeeding) can continue affecting tissue elasticity.
• Energy levels may fluctuate as your body adapts to postpartum life.

What You Can Do:

• Start low-impact strength training. Resistance bands and bodyweight exercises can rebuild core and lower body strength.
• Engage in low-impact activities like Pilates, yoga, or swimming.
• Monitor for any persistent symptoms. If incontinence, pain, or prolapse symptoms remain, seek professional guidance.
• Continue rest-based recovery when needed. Healing is not linear, and some days require more rest.

Beyond One Year: Long-Term Recovery & Maintenance

What’s Happening?

• The pelvic floor should be well-functioning, though some women may still experience occasional symptoms.
• Strength and stability should be near pre-pregnancy levels with consistent training.
• Many women return to their favorite physical activities with confidence.

What You Can Do:

• 10 mins/day of Pelvic exercises like Hypopressives
• 20-30 mins/week of Pelvic relaxation exercises like in the above youtube video series
• 30 mins/week of mind over medicine techniques to keep you calm and balanced
• Continue listening to your body. If symptoms return, scale back and focus on breathwork and pelvic awareness.
• Consider professional assessments. A pelvic floor physical therapist can provide a detailed evaluation and customized exercises.

While postpartum recovery varies for each woman, you should seek professional help if you experience:

• Persistent urinary incontinence or difficulty emptying the bladder.
• Pelvic pain or discomfort that doesn’t improve over time.
• Symptoms of pelvic organ prolapse (a bulging sensation or heaviness in the vaginal area).
• Pain during intercourse.
• Difficulty engaging pelvic floor muscles or feeling disconnected from the area.

We have created this free assessment for you to self-check if you need more professional help.

https://pelvicfloor.scoreapp.com/

Healing your pelvic floor postpartum is not a race—it’s a journey that requires patience, self-compassion, and consistency. By understanding your body’s recovery timeline, prioritizing rest, and engaging in gradual strengthening exercises, you can restore function and feel strong again.

Every woman’s postpartum journey is different, so listen to your body, honor its needs, and seek support when necessary. Your pelvic floor is resilient, and with the right approach, you can regain confidence and well-being in your postpartum years.