The first few months after giving birth can be daunting, especially for first-time mothers. Your body is in a state of healing after suffering from extreme stress due to childbirth, while at the same time dealing with another wave of stress from sleepless nights to take care of your baby. One of the best routines you can do to support the healing process and reclaim the strength of your pelvic floor muscles is Kegel exercises. Also known as pelvic floor exercises, these comprehensive routines help maintain urinary continence, prevent prolapse, and nurture sexual function, especially during intimate moments.

The Postpartum Pelvic Floor

Your pelvic floor is a layer of muscles and tissues that houses and supports vital organs for reproductive functions and urine flow. Pregnant and postpartum women are at risk of developing pelvic floor dysfunction (PFD), which happens when supportive structures keeping your pelvic floor intact weaken, leading to problems with urination, sexual dysfunction, and organ prolapse (meaning your pelvic organs descend into or beyond the vagina).¹ These physiological problems can inevitably affect mental health and well-being, stemming from the inability to fully enjoy sexual intercourse because of pain and decreased arousal, the possibility of uncontrollably leaking out urine due to incontinence, and the discomfort brought on by the abnormal physical location of pelvic organs.

The Effects of Childbirth

During vaginal delivery, muscles in the pelvic floor are naturally stretched to help move the baby out into the vagina, which may cause tears or damage on the structures that hold these muscles together and keep them intact.¹ On the other hand, because the bladder is naturally located in front of the uterus, the anatomical position of these two vital organs is temporarily shifted during cesarean delivery to facilitate the safe delivery of the baby. Although beneficial, this temporary change can weaken the structures that support the bladder and eventually cause pelvic floor muscle dysfunction.¹ Additionally, the stress response that your body becomes subjected to after a cesarean delivery can heighten the release of inflammatory markers, eventually causing the pelvic floor dysfunction to develop.

The Benefits of Postpartum Kegel Exercises

1. Physical Recovery. Your body is built with innate abilities to undergo healing and rehabilitation after childbirth. This wonderful process is supplemented by Kegel exercises through its abilities to help improve blood flow, which acts as your very own courier that delivers nutrients to cells to begin and continue the healing activity!
2. Pain Management. Postpartum women may experience pelvic girdle pain due to physical stress and trauma that the body experiences during pregnancy and childbirth. Kegel exercises are especially helpful in reducing this type of chronic stabbing or dull pain, thereby allowing you to enjoy every moment with your baby without bothersome discomfort in the pelvic area.²
3. Fecal and Urinary Continence. Vital muscles that support and maintain fecal and urinary continence are affected when you have pelvic floor dysfunction, eventually causing you to experience problems with controlling the urge to defecate and urinate. These muscles are combined into one muscle group, the levator ani, which is located on both sides of the pelvis. Interestingly, Kegel exercises help strengthen this vital muscle group by helping increase their size, thereby nurturing their abilities to support the pelvic floor.²
4. Sexual Health. Kegel exercises help boost circulation to the pelvis, giving more energy and nutrients that your reproductive organs need to function optimally. This improved blood flow additionally supports lubrication, sensation, and whole body response to sexual stimulation.²

The Naturopathic Approach

Whether you are planning to get pregnant, preparing for the birth of your child, or already postpartum, your body undergoes a wide array of changes that require well-rounded support. Always remember, you are not alone during this journey. At Natural Path to Wellness, your naturopathic medicine advisor will help you explore holistic regimens that are right for your unique postpartum body. Talk to us today!

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References

1. Gao Q, Wang M, Zhang J, et al. Pelvic floor dysfunction in postpartum women: A cross-sectional study. PLoS One. 2024;19(10):e0308563. Published 2024 Oct 3. doi:10.1371/journal.pone.0308563
2. Alharbi JH, Abdul Manan NI, Hantira NY. Empowering postpartum women through health education on Kegel exercises: effects on pain, pelvic floor dysfunction, and sexual function. Front Reprod Health. 2026;8:1746383. Published 2026 Feb 2. doi:10.3389/frph.2026.1746383