The Pelvic Health Guide Every Mom Needs
- Admin
- Apr 14
- 5 min read
Updated: Apr 17
If you’ve ever laughed, sneezed, gone for a run, or picked up your toddler and thought… uh-oh, wait, is that leaking normal? You’re not alone.
We asked our community a simple question: moms, how’s your pelvic floor?
It’s perfect: 7% of moms
It could be a little better: 35% of moms
It could be a LOT better: 58% of moms
If you’ve been wondering if something feels off, you are FAR from alone. It doesn’t have to be that way! This is your sign to keep reading.
We sat down with the pelvic health experts at Athletico Physical Therapy to put together this resource for all of the moms in our community. This guide, created in partnership with Athletico, is meant to feel approachable, informative, and most importantly, helpful. Not overwhelming. Just clarity on what’s going on in your body and what you can do about it.
Want to speak directly with an expert to see if physical therapy can help you?
Learn more and book your FREE assessment with Athletico here.
Pelvic Health Therapy for Moms:
Symptoms, Support, and What to Do Next
What Is Pelvic Health Physical Therapy?
Pelvic health physical therapy focuses on the muscles that support your bladder, bowel, and reproductive organs, as well as the muscles and nerves surrounding the pelvis in the back and legs. These muscles are key to your stability, core strength, and overall ability to participate pain-free in activity, sport, or sex.
It is not just for pregnancy or immediate postpartum. It is for any stage of motherhood. And even if you gave birth years ago and have lingering challenges with your pelvic floor, abdomen, or pelvis, physical therapy can help.
What to Know:
• Supports your core, posture, and stability
• Relevant during pregnancy, postpartum, and years later
• Helps retrain muscles, not just strengthen or relax them
What symptoms or issues can pelvic health PT actually help with?
A lot more than most moms expect. Pelvic floor dysfunction (PFD) shows up in ways that are often brushed off or disconnected from each other.
And often, moms will treat the symptoms of PFD with products (like wearing a panty liner) or by avoiding activities- without realizing that the root of the problem can be treated with physical therapy.
Symptoms that can often be addressed with therapy:
• Leaking when you cough, sneeze, or work out
• Constant urgency or trouble emptying your bladder
• Pelvic pressure or heaviness
• Core weakness or diastasis recti
• Lower back, hip, or tailbone pain
• Pain with intimacy
• Constipation or bowel issues
If you are experiencing any of these, it is worth looking into pelvic health physical therapy.
How do I know if something is wrong?
If you are thinking about it, it is worth checking with an expert.
A lot of these symptoms are common, but that does not mean they are acceptable. You do not have to live with them forever.
What to Know:
• Leaking is common, not normal
• Pain is common, not normal
• Feeling disconnected from your core is common, not normal
• You do not have to “just deal with it”
Can you explain urinary incontinence in a way that actually makes sense?
Yes, because this is one of the biggest things moms ask about. It was the most commonly asked question in our Q&A a few weeks ago and is also something moms love to find humor in (because if we don’t laugh, we’ll cry - right?)!
Leaking is usually not just about weakness. It can also be caused by muscles that are TOO tight, often due to injury after birth. Or, it can be caused by changes in postpartum posture and breathing strategies. Stress-based incontinence occurs when your pelvic floor muscles are unable to tolerate the force applied to them, so when they are too weak or are too uncoordinated with the rest of your body, leakage can occur. This can happen when you run, laugh, or sneeze. Sound familiar?!
What to Know:
• Leaking when laughing, sneezing, or exercising is something to look into
• Avoiding workouts because of leaking is not something you have to accept
• Pelvic PT focuses on coordination, not just strengthening
What should I expect at my first pelvic floor PT appointment?
Most moms go into PT without knowing what a visit looks like! It is typically very personalized and more comfortable than people expect.
Remember: your therapist is an expert in this. They see and do this all day. The things you are dealing with are common, and they can help you!
What to Know:
• You will talk through pregnancy, birth, and current symptoms
• Assessment of posture, breathing, and core connection
• Assessment of movement (squat, running, etc.)
• External and sometimes internal vaginal or rectal evaluation, always with consent
• You will leave with a realistic, manageable plan
Can PT help if I didn’t do anything after birth?
Yes. If you have these types of symptoms, it is never too late for physical therapy to help treat them.
We hear this question all the time, especially from moms a few years out.
What to Know:
• You can start at any point postpartum, even past menopause
• Progress is still very possible years later
• Your body can adapt and improve with the right support
I’m one year postpartum and have tailbone pain. Could this be related?
Yes, it absolutely can be.
Tailbone pain is often linked to pelvic floor tension, especially if you labored, even with a C- section.
What to Know:
• Tailbone pain is commonly connected to pelvic floor dysfunction
• Labor can impact the pelvic floor even with a C-section, because all the pelvic floor muscles attach there
• A pelvic health PT can assess and treat the root cause
What can I start doing today to support my pelvic floor?
You do not need to overhaul your routine. Small changes go a long way.
What to Know:
• Try engaging the pelvic floor in a “Kegel” before coughing or sneezing
• Exhale during effort like lifting or standing
• Avoid constantly “sucking in” your stomach
• By consulting with a pelvic health physical therapist, you can treat the immediate challenges and learn exercises you can do at home over time.
Do I need a referral to start pelvic floor PT?
In many cases, no.
You can often book directly with a provider, but it depends on your insurance. If you are experiencing severe pelvic pain or vaginal bleeding, consult with your OB before scheduling.
What to Know:
• Direct access is available in many cases
• Always check your insurance for specifics
• You can also ask your OB for a referral, if needed
Can pelvic floor PT help during pregnancy?
Yes. And honestly, it can make a big difference earlier than most people realize.
During pregnancy, it can help reduce pain and prepare your body for delivery. After birth, it supports recovery, strength, and healing.
There is no timeline you missed.
What to Know:
• Helps with pregnancy-related musculoskeletal pain, PFD, and labor preparation
• Supports recovery after vaginal delivery or C-section
• Still effective even years postpartum
Where should I start if I think pelvic floor PT can help me?
Start simple.
If something in this guide resonated with you, it is worth taking the next step.
What to Know
• You do not need to wait until things get worse
• Talking to a specialist can give you clarity quickly
If you are struggling with lingering symptoms after pregnancy and childbirth, it doesn’t have to be forever!
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