Why Kegels Alone Aren’t Enough

Most women are told to “just do Kegels.” And while pelvic floor contractions are important, they are only one piece of the puzzle.

• Some women actually over-tighten their pelvic floor, leading to pain and dysfunction.

• Others need guidance to activate the right muscles — otherwise Kegels may not be effective.

• Pelvic floor recovery is closely tied to core strength, breathing, posture, and alignment.

This is why a personalized physiotherapy plan is far more effective than one-size-fits-all advice.

Common Postpartum Challenges Physiotherapy Can Help With

1. Pelvic Floor Dysfunction

During pregnancy and childbirth, the pelvic floor muscles stretch and sometimes weaken. For some women, they don’t return to full strength on their own. This can lead to:

• Urinary incontinence → leaking when you laugh, sneeze, cough, or exercise.

• Pelvic organ prolapse → a feeling of heaviness or pressure in the vagina.

• Pelvic pain → discomfort during intimacy or even while sitting.

Many women feel embarrassed about these symptoms, but they are extremely common — and treatable. A pelvic floor physiotherapist can assess whether your muscles are weak, tight, or uncoordinated, then guide you through personalized exercises and breathing techniques to restore balance.

2. Diastasis Recti (Ab Separation)

Pregnancy naturally stretches the abdominal wall to make space for the baby. In some cases, the connective tissue (linea alba) weakens, leaving a gap between the left and right ab muscles.

Signs include:

• A “bulge” or doming in your belly when you sit up or lift.

• Core weakness → making it harder to lift your baby or carry groceries.

• Lower back pain due to lack of core stability.

Physiotherapy provides safe, progressive exercises that retrain your deep core and close the gap. Unlike generic ab workouts (which can make things worse), a physio ensures you rebuild strength without straining healing tissues.

3. Back, Hip & Joint Pain

Carrying a baby all day, bending for diaper changes, and long feeding sessions can take a toll on your body. Common complaints include:

• Neck and upper back pain from breastfeeding or bottle feeding in awkward positions.

• Lower back pain from lifting car seats and strollers.

• Hip or knee pain from the physical changes of pregnancy and labor.

Physiotherapy helps by releasing tight muscles, correcting posture, and strengthening the support system of your spine and hips. This reduces pain while making everyday tasks (like lifting your baby) easier and safer.

4. C-Section & Vaginal Birth Recovery

Every birth experience is different, and recovery looks different too.

• C-section recovery: Scar tissue can feel tight, numb, or painful. If untreated, it may limit core mobility. Physios use gentle scar mobilization and guided exercises to restore comfort and movement.

• Vaginal delivery recovery: Some women experience perineal tears, stitches, or episiotomy scars that cause pain. Pelvic physiotherapy offers hands-on care and education to reduce pain and restore normal function.

No matter your delivery type, physiotherapy creates a safe path back to strength, mobility, and confidence.

5. Returning to Exercise Safely

Many moms feel pressured to “bounce back” quickly. But rushing into running, yoga, or the gym without addressing core and pelvic floor health can lead to injuries or setbacks.

Signs you’re not ready yet:

• Leaking during exercise

• Bulging or doming in your abdomen

• Pelvic heaviness after activity

A physiotherapist designs a step-by-step return-to-fitness plan tailored to your recovery stage, ensuring you rebuild strength safely while avoiding re-injury.

What to Expect in a Postpartum Physiotherapy Assessment

At New Health Physiotherapy Guelph, your first session is all about you. A typical assessment includes:

• A discussion about your birth experience, symptoms, and goals

• Postural, core, and pelvic floor evaluation

• Education on safe movement and breathing patterns

• A personalized treatment plan that may include exercises, manual therapy, and lifestyle adjustments

Real Guelph Story: A Mom’s Recovery Journey

One of our patients, a 29-year-old new mom, came to us three months postpartum. She experienced:

• Urinary leakage when sneezing

• A noticeable gap in her core

• Lower back pain while feeding her baby

After six weeks of postpartum physiotherapy, she noticed:

• No more leaks

• A stronger, flatter core

• Less back pain and improved posture

Today, she’s back to jogging and feels confident in her body again.

Why Postpartum Physiotherapy Matters

Postpartum care isn’t just about healing — it’s about thriving as a mom. When you feel stronger and pain-free, you can:

• Care for your baby with confidence

• Return to exercise without fear

• Enjoy intimacy again

• Reclaim your sense of self

Ready to Recover Beyond Kegels?

If you’re a new mom struggling with pelvic floor issues, back pain, or core weakness, you don’t have to face it alone.

Book your postpartum physiotherapy assessment today at New Health Physiotherapy in Guelph. Let’s help you recover, rebuild, and thrive in motherhood.

[📅 Book Your Appointment Now]