Pelvic Health Myths We Need to Retire

At Hesta Health, pelvic physiotherapists tell us that they hear so many myths and misconceptions about pelvic health from postnatal women and birthing parents. These beliefs can influence how you care for your body during postnatal recovery, and may even prevent you from seeking support when you need it. In this blog, we’ll dismantle some of the most common pelvic-health myths many new mothers and birthing parents hear, and explain the real, evidence-informed facts.

Understanding the pelvic floor: why it matters

Your pelvic floor is a group of muscles, ligaments and connective tissue forming a kind of “hammock” that supports important pelvic organs such as the bladder, uterus and rectum. It plays a vital role in urinary control, bowel function, sexual health, core stability and even posture.

Pregnancy and childbirth can challenge pelvic floor integrity. Hormonal shifts (e.g. increased relaxin), weight gain, stretching of tissues, and the physical stress of pregnancy and birth all exert strain on the pelvic floor. Yet despite how common these changes are, that doesn’t mean pelvic floor problems should be accepted as “just part of being pregnant or giving birth”. In fact, with appropriate care, and sometimes with help from a specialist physiotherapist, women and birthing parents are able to recover well, and quality of life can be restored.

With that in mind, here are some myths that need retiring.

Myth 1: “It’s normal to leak when I laugh, cough or exercise, especially after having a baby”

Truth: It’s common, but not “normal” - and it doesn’t mean you have to accept it forever.

Many women and birthing parents assume that mild urinary leakage (most commonly stress incontinence) after childbirth is inevitable. Unfortunately, this can discourage them from seeking help. Yet in reality, leakage is usually a sign that the pelvic floor isn’t supporting the bladder as well as it should do.

The good news is that for many, symptoms can improve significantly, or even resolve completely, with the right pelvic floor rehabilitation.

If leakage is happening, it’s worth reaching out for support (e.g. from a pelvic health physiotherapist), rather than waiting for it to “sort itself out”.

Myth 2: “Just do kegels.  That’s all you need to fix your pelvic floor”

Truth: While pelvic floor exercises (often referred to with the blanket phrase “kegels”) are a useful tool, they’re not a universal fix, and they might not even be appropriate for you.

It’s true that pelvic floor muscle training can help improve strength and function for many women and birthing parents, and is often recommended after birth.

But pelvic floor dysfunction isn’t always about “weakness”. Sometimes the issue is that muscles are too tight or not relaxed enough, leading to tension, pain or discomfort rather than weakness.

A “one-size-fits-all” approach doesn’t work. A skilled pelvic health physiotherapist can assess what your pelvic floor and core function needs, and guide you accordingly.

Myth 3: “If I had a caesarean section, my pelvic floor should be fine”

Truth: A caesarean birth may avoid some birth-related stress on pelvic tissues, but it doesn’t guarantee your pelvic floor won’t be impacted.

Pregnancy itself, even without a vaginal delivery, exerts pressure and stresses on pelvic floor muscles, ligaments and connective tissue.

Moreover, carrying a baby, hormonally induced changes, weight gain and shifting biomechanics all take their toll over months of pregnancy. Recovery after birth can therefore still require attention to pelvic health through exercise, posture, breath work, and gradually rebuilding core strength.

So even with a C-section, support and rehabilitation, rather than “assuming all is fine”,  may be the key to long-term pelvic health.

Myth 4: “Pelvic floor problems only affect older women or those who have had lots of babies”

Truth: Pelvic floor issues can affect anyone at any age, regardless of number of pregnancies.

Many people assume that pelvic health issues only start later in life or after multiple births. However, the pelvic floor is vulnerable to a range of stressors beyond childbirth: chronic constipation, heavy lifting, high-impact sports, surgery, sudden changes in weight, posture and even lifestyle habits.

That means anyone, including younger women and first-time mothers and birthing parents, might experience symptoms such as incontinence, pelvic pain or pelvic instability.

What this tells us is that pelvic health should be viewed as part of lifelong wellbeing, not just a “post-childbirth issue”.

Myth 5: “Nothing can be done…these problems are just part of being a mum now”

Truth: Many pelvic health issues are treatable, and recovery is often possible with the right help.

Bladder or bowel leakage, pelvic heaviness, discomfort during sex, pelvic pain, or feelings of instability are not just “something to live with”. Simply accepting them can lead to unnecessary suffering, long-term issues and impact on quality of life.

Specialist pelvic-floor physiotherapy, including tailored strengthening or relaxation exercises, posture and breathing work, functional movement guidance, and lifestyle advice, can make a profound difference.

One or more of these options may be all that is needed for someone with severe pelvic floor dysfunction. So don't feel like you've left it too late and that surgery is the only option.

What all this means for postnatal recovery

If you’re in the middle of postnatal recovery, here’s what we’d love you to remember:

• Your pelvic floor, and your pelvic health, matters. It’s not “just” about recovering from birth, but about building a foundation for long-term wellbeing.

• Recovery isn’t automatic. Even if you feel “fine,” pregnancy and birth may have had a subtle impact that could surface months later, especially with stress, poor posture, heavy lifting, breastfeeding-related strain, poor sleep and day-to-day demands of parenting.

• You don’t have to figure it out alone. A qualified pelvic health physiotherapist can help you understand what’s really going on, and tailor a plan based on your unique body, birth history and goals.

• Prevention and maintenance matter. Maintaining healthy movement habits, posture, breathing, bowel health, fluid intake - alongside appropriate pelvic floor work - can make a big difference long-term.
  

Practical steps and when to ask for help

Here are some practical steps you can take, and when it might be time to reach out for support:

What you can do now:

• If cleared by your healthcare provider, begin with gentle pelvic floor awareness and basic, guided exercises.  Focus on relaxing and then gently re-engaging your pelvic floor (not just squeezing).

• Maintain good hydration and bowel health: constipation can strain the pelvic floor.

• If you can, avoid heavy lifting (e.g. vacuuming, lifting heavy shopping bags or bulky items) in the first 6–12 weeks after birth, or until you’ve had a pelvic floor check. Many experts recommend avoiding high-impact or sit-up–type exercises in early recovery.

• Practice good posture, breathing, and functional movement, lifting and carrying your baby using your legs and core, not just relying on your lower back or pelvic muscles.
  

When to seek support from a specialist (e.g. pelvic health physiotherapist):

• If you experience persistent urinary leakage (when coughing, sneezing, laughing or  lifting) beyond three months after birth.

• If you feel pelvic heaviness, dragging, bulging, or notice changes when you stand, lift or exercise. This may indicate pelvic organ prolapse or pelvic floor weakness.

• If you have pain during sex, pelvic or lower back pain, bowel difficulties or discomfort when walking, exercising or lifting.

• If you're unsure whether to do exercises, which exercises are safe for you or how to re-introduce movement after birth.
  

Last words: empowerment through knowledge

Giving birth brings joy, complexity, and often unexpected changes to your body. Pelvic health is frequently overlooked or misunderstood. But it doesn’t have to be this way.

By retiring these myths - that leakage is “normal,” that kegels are always enough, or that nothing can be done - you reclaim control over your recovery and long-term wellbeing. Education, gentle rehabilitation, and compassionate support can restore strength, confidence and comfort.

If you’ve ever wondered whether what you’re feeling is “normal,” please know this: you’re not alone. And you don’t have to navigate it in silence. Asking for help is not a sign of weakness.  It’s a step toward regaining a strong, healthy, supported body that serves you as you care for your baby and yourself.

Written by Hesta Health, and verified by a postnatal clinician.