Postpartum Exercise Red Flags: Signs You Need Pelvic Floor Support
Getting back into movement after giving birth is empowering—but also a little confusing. Your body has changed in remarkable ways, and while soreness and fatigue are expected, some postpartum sensations may be signaling deeper dysfunction.
In the early postpartum weeks, it's common to feel muscle tightness, general weakness, and low endurance. These are typical signs of a body adjusting to both recovery and new physical demands. However, not all discomfort should be brushed off as “normal.”
If you're noticing pressure in your pelvic area, lingering back pain, or unfamiliar sensations during basic core exercises, your body might be asking for a little more support—specifically from your pelvic floor. Understanding the difference between natural healing and concerning symptoms is key to a safe return to postpartum exercise.
Key Signs Your Pelvic Floor May Need Support
Your pelvic floor plays a critical role in core stability, bladder control, and supporting your organs—especially during and after pregnancy. But when it’s not functioning optimally, it often shows up in very clear (but commonly overlooked) ways.
Here are some red flags to watch for as you return to postpartum exercise:
1. Leaking During Movement
Urinary leakage when sneezing, running, or lifting weights is one of the most common indicators of pelvic floor dysfunction. While it's often normalized in postpartum circles, it’s not something you have to live with—and it’s definitely a sign to seek support.
2. A Heavy or Dragging Sensation in the Pelvis
Feeling like something is “falling out” or a sense of heaviness in your pelvic region may suggest pelvic organ prolapse. This symptom can worsen with impact-based exercise if left unaddressed.
3. Pain in the Pelvic or Lower Back Area
Discomfort in the pelvic floor, tailbone, or lower back during or after exercise may be a sign of poor core and pelvic floor coordination. These areas often compensate when the pelvic floor is weakened or overactive.
4. Coning or Doming of the Abdomen
If your belly forms a ridge or bulges down the midline when doing core exercises like crunches or planks, it could be a sign of diastasis recti—a separation of the abdominal muscles that needs targeted support.
5. Difficulty Controlling Gas or Bowel Movements
Just like urinary issues, trouble with bowel control during exertion indicates pelvic floor muscles that need retraining and reinforcement.
Recognizing these signs early helps prevent long-term dysfunction and supports a smoother recovery.
Why These Symptoms Shouldn’t Be Ignored
It’s easy to assume that symptoms like leaking or pelvic heaviness are just part of the “new normal” after giving birth. But while common, these signs are not something you should have to tolerate—especially when they can signal deeper dysfunction in your pelvic floor and core system.
Ignoring early warning signs may lead to worsening symptoms over time. Without proper intervention, conditions like prolapse, diastasis recti, or chronic pelvic pain can make everyday activities more difficult and delay your full return to fitness or even basic movement comfort.
Beyond physical symptoms, unresolved pelvic floor dysfunction can also impact emotional well-being. The frustration of avoiding workouts, the stress of not feeling in control of your body, and the isolation that can come from dealing with “embarrassing” symptoms all add up. You deserve better—especially at a time when your focus should be on healing and reconnecting with your body.
The good news? These issues are treatable. With the right care, you can get back to moving confidently and comfortably, without symptoms holding you back.
How Pelvic Floor Physical Therapy Can Help
Pelvic floor physical therapy is a highly effective, personalized approach to restoring core and pelvic function after pregnancy. It goes beyond generic exercise modifications to address the root cause of your symptoms—whether that’s muscle weakness, poor coordination, tension, or changes in posture and breathing mechanics.
At Eastside Movement Co in Austin, pelvic floor therapy begins with a thorough evaluation of your movement, alignment, and pelvic health. From there, your therapist develops a tailored plan that may include:
Gentle, progressive exercises to rebuild core and pelvic stability
Breathing techniques to improve pressure management
Manual therapy to release tension or restore mobility
Education on movement patterns and safe return-to-exercise strategies
This isn’t about doing Kegels and hoping for the best. It’s about understanding how your body works, what it needs to recover, and how to rebuild strength in a sustainable, functional way.
Most importantly, pelvic floor therapy empowers you to get back to the movement you love—without pain, fear, or compensation.
When to Reach Out for Professional Support
If you’ve noticed any of the red flags we’ve covered—or if something just feels “off” as you return to exercise—it’s time to consult with a pelvic floor physical therapist. Trust your body’s signals. Early support leads to faster recovery and a stronger foundation for long-term movement.
You don’t need a referral or a specific diagnosis to get started. In fact, many of the clients at Eastside Movement Co come in simply because they want to feel more confident and supported in their postpartum journey.
Whether you're newly postpartum or months (or even years) into motherhood, it’s never too late to benefit from pelvic floor therapy. Our team in Austin specializes in helping active women move better, feel stronger, and reclaim their bodies—without limitations.
Take the next step by booking a consultation or exploring what to expect from your first session here.
