What’s Normal vs. Not Normal With Your Pelvic Floor as a Mom
As a Mom, Why are so Many Pelvic Floor Symptoms Getting 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.
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.
