Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.

Recently, I had the pleasure of sitting down with Dr. Riva Preil, a leading Pelvic Floor PT and founder of Revitalize Pelvic Floor Physical Therapy. We dove deep into why your pelvic floor is the "unsung hero" of your core and why "just peeing a little" after a sneeze shouldn't be your new normal.

Whether you are in your third trimester preparing for birth or years into motherhood and still feeling "off," this guide—inspired by our conversation—will help you navigate a natural postpartum recovery.

What exactly is the Pelvic Floor?

Think of your pelvic floor as a dynamic hammock or bowl at the base of your core. As a holistic doctor, I look at how these muscles interact with your entire system.

They serve three critical roles:

Continence: They close the openings of the urethra and anus to keep you in control until you reach the bathroom.
Organ Support: They act as a "Plan B" support system for your bladder, uterus, and rectum, especially when gravity and the pressure of pregnancy pull them downward.
Sexual Function: These muscles must be able to both contract and fully relax for comfortable intimacy and pleasure.

Common Postpartum Hurdles (And How to Fix Them)

During our talk, Dr. Preil highlighted four key areas we assess during a postpartum consultation:

Diastasis Recti (Abdominal Separation)

The "six-pack" muscles often stretch apart to accommodate a growing baby. If they don't knit back together, it can lead to core weakness and back pain.

Pelvic Organ Prolapse

This is that "heavy" or "full" feeling, sometimes described as a tampon being partially inserted. It happens when organs descend due to pressure or ligament laxity.

Incontinence

Leaking when you laugh, cough, or jump is common, but it is not normal. It’s a sign that the coordination between your pressure system and your pelvic muscles needs retraining.

Scar Tissue

Whether from a C-section or a vaginal tear, scar tissue can create "cobwebs" that restrict movement and cause pain during sex.

Looking for specialized support after a surgical birth? Check out our blog, 'C-Section Recovery: All You Need To Know,' for a comprehensive naturopathic guide to healing after a Cesarean.

Is it Ever Too Late For Pelvic Floor Recovery?

One of the most moving stories Dr. Preil shared was about a patient who sought help 20 years after her surgery. She had been living with pain that restricted her movement and her relationships. After specialized pelvic floor therapy, she was back to dancing and dating.

Your body is not "broken". Whether it’s been six weeks or sixteen years, your tissue is resilient and can be mobilized for healing.

Holistic Tips for Recovery

As we work toward a natural postpartum recovery, remember these five takeaways:

Be Kind to Yourself: You’ve performed a miracle. Healing isn’t a race.
The "Fourth Trimester" is Long: Society often shifts all focus to the baby the moment they arrive. Don't forget that you still need care, nourishment, and physical rehabilitation.
Trust Your Gut: If something feels "off" or heavy, don't let anyone dismiss it as "just part of being a mom."
Kegels Aren't for Everyone: If your muscles are too tight (overactive), doing Kegels is like tightening a knot. You might need to learn how to release before you can strengthen.
Prehab is the Best Rehab: If you’re currently pregnant, seeing a Pelvic Floor PT for even one session can give you the tools to push effectively and protect your muscles during delivery.

Starting Your Healing Journey

At Simplicity Health Associates, we believe in a collaborative, "whole-person" approach to wellness. Your pelvic health is a cornerstone of your overall vitality.

Resources for Your Recovery

Healing requires a multifaceted approach. To support your journey, I’ve curated several resources:

Supplements & Nutrition: Visit my online dispensary for ready-made supplement plans specifically designed to support your unique postpartum recovery, from tissue healing to hormonal balance.

Deepen Your Knowledge: Check out our other relevant blog posts at Simplicity Health Associates, including my deep dives into:

Holistic Wellness & Naturopathic Support: If you’re looking for a Naturopathic Doctor in NYC to support your hormonal health, nutrition, and postpartum recovery, book a consultation with Dr. Ivy Branin & Dr. Pauline Hoang.

Specialized Pelvic Floor Therapy

To connect with Dr. Riva Preil and her expert team across their four locations (NYC & NJ), visit Revitalize Pelvic Floor Physical Therapy and check out her book, The Inside Story: A Woman’s Guide to Lifelong Pelvic Health.

Frequently Asked Questions

Absolutely. Even if you didn't have a vaginal birth, your pelvic floor carried the weight of a growing baby for nine months. Additionally, a C-section is major abdominal surgery. Scar tissue from the incision can create "adhesions" that pull on the bladder or pelvic muscles, leading to pain or urgency. Mobilizing that scar is a key part of natural postpartum recovery.
It is common, but it is not normal. Involuntary leaking (stress urinary incontinence) is a sign that the pelvic floor isn't managing internal pressure correctly. Think of it as a signal from your body that a specific muscle group needs "re-training." Most women see significant improvement after just a few sessions of Pelvic Floor PT.
As a Naturopathic Doctor, I recommend "prehab" during your third trimester to learn how to relax the muscles for birth. Post-delivery, the standard is to wait for your six-week OB/GYN clearance before internal work begins. However, you can start gentle diaphragmatic breathing and "kindness to your body" immediately!
Yes. One of the biggest myths is that there is a "closing window" for recovery. As Dr. Riva Preil noted, even 20 years later, tissue can be mobilized, muscles can be strengthened, and pain can be resolved. It is never too late to feel better in your body.
You aren't alone—about 50% of women do them incorrectly by squeezing their abs or thighs instead. Furthermore, if your pelvic floor is "hypertonic" (too tight), Kegels can actually make your symptoms worse. A Pelvic Floor PT uses tactile cueing to ensure you are either strengthening or lengthening based on what your specific body needs.

Take the Next Step

You don't have to suffer in silence or settle for "good enough" health. Whether you need a Holistic Doctor in NYC to look at the big picture of your recovery or a pelvic floor specialist to focus on pelvic rehabilitation, we are here to help.

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