I had my babies years ago. I thought I was “recovered.” But the reality looked more like leaking when I laughed, back pain I couldn’t shift, and a prolapse so severe I felt like my insides might fall out if I sneezed too hard.
At one point, I was leaking from both ends.
And yet no one told me this wasn’t just my new normal. That healing was still possible, even years down the line.
If you’ve ever been told “just do your kegels” or assumed pelvic floor issues were something you had to live with once you’d had kids, here are five things I wish I’d known sooner.
1. Leaking isn’t just a ‘normal part of motherhood’
No matter how long it’s been, bladder or bowel leaks are a sign your pelvic floor isn’t functioning optimally, but that doesn’t mean it’s beyond repair. I learned the hard way that endless squeezing doesn’t help. Real healing comes from reconnecting your breath, core, and pelvic floor so they work together, especially in real-life movements like lifting and bending.
2. It’s not too late to reverse prolapse symptoms
That heavy, dragging, bulging feeling in your pelvis? That’s likely prolapse and despite what you might’ve heard, it doesn’t always require surgery. I healed a third-degree prolapse by focusing on alignment, breath, and fascial release. Your body can shift and heal at any age, it just needs the right approach.
3. Your scar might still be part of the problem
Whether you had a C-section or tearing during vaginal birth, untreated scar tissue can cause tension, restriction, and even contribute to pelvic floor dysfunction. Even if your scar looks fine, it may still be causing problems internally. Scar massage (even years later) can release tension and relieve symptoms like pain, tightness, or that stubborn lower tummy bulge.
4. Bootcamps and planks may be making it worse
After kids, many of us try to “get our core back” with intense workouts. But if your deep core and pelvic floor aren’t integrated, those exercises can create downward pressure, actually worsening leaks and prolapse. The goal isn’t to tighten everything. It’s to get the system working in synergy again. It’s subtle work and it’s powerful.
5. You’re allowed to want to feel good again
So many women live with discomfort, pain, or embarrassment for decades. We’re told to be grateful, to get on with it, to stop making a fuss. But wanting to feel confident, comfortable, and strong in your body is not vain or selfish. It’s a basic human right and everyone will benefit.
Try this mini win today:
Every time you lift something, your child, a laundry basket, your handbag breathe out as you lift. This simple exhale supports your core and takes pressure off your pelvic floor. It’s one of the most effective habits you can start now.
Tina shares core connection and scar massage tips and hacks over on her Instagram @reclaimandrecover.