Pelvic Floor Recovery: Why 'Just Rest' Isn't Enough

So many women are told to simply "rest and heal" after birth, but few are actually shown what it takes to truly support and restore their bodies postpartum. Today, we are diving into the often overlooked world of pelvic floor health, talking about what your body is really going through after birth, and how to support recovery. This conversation is here to remind you that physical recovery after birth can be a long and challenging process, but there are things you can do to help your body heal.

Guest Speaker

In this episode we talk with Dr. Lacy Woods, an occupational therapist, educator, and women's health advocate specializing in holistic perinatal and pelvic health. Through her private practice, Maternal Milestones, she supports women throughout pregnancy, birth, and beyond the postpartum period. Her work and research are grounded in clinical expertise, strong community connections, and a deep commitment to ensuring women feel seen and empowered. Dr. Woods is also a wife and mom of two boys, ages 5 and 2. For her doctoral capstone project she created a model to integrate OT into midwifery care. This eventually led to her starting her own practice, Maternal Milestones, in 2024.

Maternal Milestones

Dr. Woods provides two main services.

1. Pregnancy and birth preparedness: She is passionate about helping people create a birth plan resource that outlines their values. Even though birth is unpredictable, you can still plan and prepare for it. Someone's birth experience can impact their overall postpartum experience.
2. Pelvic floor therapy: She is licensed in Virginia and West Virginia and offers virtual and in home care.

If you are outside of those states, she also offers return to fitness coaching virtually across the country.

• Maternal Milestones

What Is the Pelvic Floor?

Your pelvic floor refers to a group of muscles, tendons, and ligaments that supports your internal organs, such as your bladder, bowels, and reproductive organs. The pelvic floor muscles assist with peeing, pooping, and sexual function. These muscles do things such as keeping your organs supported and in place, supporting your posture, support the weight of a baby during pregnancy, support vaginal delivery, and allow you to cough, laugh, and sneeze without releasing bladder or bowel contents.

For more information about your pelvic floor muscles:

• Cleveland Clinic: Pelvic Floor Muscles
• Physio-pedia: Pelvic Floor Anatomy

Why Should You Find a Pelvic Floor Therapist?

In pregnancy, your pelvic floor muscles are under a lot of pressure. This leads to postural changes, imbalances, and compensating for the way you move. During birth, your pelvic floor muscles undergo trauma. They are stretched and pulled in a way they are not used to. It can be very difficult to figure out what you should be doing to help heal these muscles after birth and how to get back to moving safely and pain free. This is exactly what a pelvic floor therapist can help with. You do not need to endure pain or incontinence and accept that it is just what happens after birth. You deserve more than a 6 week check up telling you that you can exercise and have sex again.

Most Common Pelvic Floor Dysfunctions

• Urinary incontinence: leaking with movement like jumping, laughing, or sneezing
• Pelvic heaviness or pressure
• Pelvic pain
• Postural imbalances gained from pregnancy

What Can You Do?

• Think about your values and what you want from your pregnancy and postpartum care
• Learn and practice how to self advocate for yourself. You are in charge of your care.
• Get set up with a pelvic floor therapist in pregnancy and/or postpartum
  • Google therapists in your area
  • Call around and see who matches what you are looking for
  • If you need a referral, tell your PCP who you want it sent to
• Do not have access to a pelvic floor therapist?
  • Start with just reconnecting with your body. Notice posture, tensions, if you favor one side, pain. Look at yourself in the mirror (do not analyze weight) but look at if your shoulders and hips are even, how is your posture.
  • Try to stack your ribs over your pelvis and hips. This helps your ability to take a full belly breath and relax the pelvic floor.
  • Practice breathing strategies. Aim to get a deep inhale that fills your belly.

You Deserve All the Support and Rehab Services of Any Other Medical Event or Trauma

Resources

• Pelvic Health Network (offers help finding care and videos about why this matters)
• Video showing pelvic floor muscles
• Maternal Milestones

This article is a companion to Episode 10 of the Functional Fourth Trimester podcast.