What’s Normal vs. Not Normal With Your Pelvic FloorBy

Why So Many Pelvic Floor Symptoms Get Overlooked

Many women are told—or assume—that leaking after pregnancy, pelvic pressure, or pain with sex are just part of motherhood. Because pelvic floor health isn’t talked about enough, these symptoms are often ignored for years.

As a pelvic floor physical therapist in Chattanooga, TN, I hear this all the time:
“I thought this was just something I had to live with.”

But here’s the truth—while these symptoms are common, they are not normal.

Your body is designed to move, exercise, laugh, sneeze, run, and lift your kids without leaking or pain. If you’re experiencing these symptoms, it may be a sign of pelvic floor dysfunction, and your body could benefit from support.

What Is Normal vs. Not Normal for Moms

Pelvic floor symptoms after pregnancy can show up during pregnancy, postpartum, or even years later. Understanding what’s expected—and what’s not—can help you know when to seek support.

What Can Be Normal

As your body adapts and heals, some changes are expected:

• Temporary soreness after birth

• Feeling your pelvic floor muscles more during exercise

• Mild pelvic pressure late in pregnancy

• Increased bladder frequency during pregnancy

• Postpartum core weakness

• Needing time to rebuild strength after pregnancy

These symptoms often improve with time, proper movement, and guided exercise.

What Is NOT Normal

Even though these symptoms are common, they are not something you should have to live with:

• Leaking urine when coughing, sneezing, laughing, running, or jumping

• Pain with sex after baby

• Pelvic pressure postpartum or heaviness in the vagina

• Feeling like something is falling out

• Persistent pelvic pain

• Difficulty holding gas or stool

• Pain with tampon insertion

• Lower back or hip pain that doesn’t improve

• Difficulty returning to exercise after pregnancy

These are all signs your pelvic floor may not be functioning optimally—and that pelvic floor therapy can help.

What’s Normal vs. Not Normal During Pregnancy

During pregnancy, your pelvic floor supports a growing baby, which increases pressure on your core and hips.

What Can Be Normal

• Increased bladder frequency

• Mild pelvic pressure in later pregnancy

• Feeling your core working harder

What Is NOT Normal

• Leaking urine with coughing, sneezing, or exercise

• Significant pregnancy pelvic pain

• A bulging sensation in the vagina

• Pain with intercourse

• Difficulty controlling gas or bowel movements

Many of these symptoms can improve with pelvic floor therapy during pregnancy, helping you feel stronger and more prepared for birth.

What’s Normal vs. Not Normal Postpartum

After birth, your body is recovering from significant stretching and pressure.

What Can Be Normal

• Mild soreness in the first few weeks

• Temporary core weakness

• Feeling disconnected from your abdominal muscles

• Fatigue when returning to activity

What Is NOT Normal

• Ongoing leaking weeks after birth

• Pain with sex

• Persistent pelvic heaviness or pressure

• Feeling unstable in your core

• Pain with exercise

• A noticeable vaginal bulge

If you’re experiencing these, you’re not alone—and they are highly treatable with postpartum pelvic floor therapy.

Pelvic Floor Therapy in Chattanooga, TN

At Highlands Pelvic Health, we provide in-home pelvic floor physical therapy in Chattanooga, TN, helping women address symptoms like leaking after pregnancy, pelvic pressure, and pain with sex through personalized, one-on-one care.

We serve women throughout Chattanooga, including Hixson, Ooltewah, East Brainerd, Soddy-Daisy, Cleveland, and Signal Mountain, bringing care directly to your home for convenience and comfort.

Simple Pelvic Floor Exercises for All Moms

No matter where you are in your journey, these exercises can help improve coordination, strength, and support.

Diaphragmatic Breathing

Your diaphragm and pelvic floor work together to manage pressure.

How to do it:

• Sit or lie comfortably

• Inhale through your nose and allow your ribs and belly to expand

• Feel your pelvic floor gently relax

• Exhale slowly and allow your pelvic floor to lift naturally

Repeat 5–10 breaths daily

Squats with Breath Coordination

This helps support your pelvic floor during everyday movement.

How to do it:

• Stand with feet shoulder-width apart

• Inhale as you lower into a squat

• Exhale as you stand and gently engage your pelvic floor

• Keep your chest tall and weight in your heels

Repeat 10–12 times

Dead Bug Hold

Builds deep core strength and improves pressure management.

How to do it:

• Lie on your back with knees bent and arms reaching up

• Lift your feet so knees are stacked over hips

• Gently engage your core

• Hold while breathing normally

Hold 10–20 seconds, repeat 3–5 times

When to Seek Pelvic Floor Therapy

If you’re dealing with:

• Leaking after pregnancy

• Pelvic pressure postpartum

• Pain with sex after baby

• Difficulty returning to exercise

…it may be time to work with a pelvic floor therapist in Chattanooga.

Pelvic floor physical therapy focuses on more than just Kegels. It helps restore strength, coordination, mobility, and confidence in how your body moves.

A Final Encouragement

Your body did something incredible.

Whether you’re newly postpartum or years into motherhood, it is never too late to address pelvic floor symptoms after pregnancy and feel strong again.

With the right support, many of these symptoms can improve significantly—so you can return to the activities you love without discomfort or worry.

Serving Chattanooga & Surrounding Areas

Highlands Pelvic Health offers in-home pelvic floor therapy in Chattanooga, TN and surrounding areas, including Hixson, Ooltewah, East Brainerd, Soddy-Daisy, Cleveland, Signal Mountain, Lookout Mountain, Red Bank, St. Elmo, and North Georgia.