Postpartum Recovery with Jessica London
What You Need to Know About Pelvic Floor Health
Postpartum recovery can feel overwhelming, confusing, and, let’s be honest, a little lonely. From navigating physical changes to learning how to care for a newborn, it’s a lot—and one area that often gets overlooked is pelvic floor health. That’s why we were so thrilled to have Jessica London, a physical therapist specializing in pelvic health (and mom herself!), join us on What I Wish I Knew. In this episode, Jessica shared her expertise and her personal journey to shed light on postpartum recovery, pelvic floor basics, and how to advocate for your own care. Here are the key takeaways from our conversation.
Why Jessica Became “Your Postpartum PT”
Jessica’s journey into pelvic health started with her own postpartum experience. After having a C-section, she was shocked by the lack of guidance and support available for recovery. “I was handed a baby and told to ‘take it easy,’ but there was no roadmap for what that even meant,” she shared. As a physical therapist, Jessica knew there had to be more resources for moms, so she set out to fill that gap.
Now, as a pelvic health specialist, Jessica is passionate about educating and empowering moms to take control of their recovery. Whether it’s addressing pelvic pain, leakage, or scar care, her approach combines practical tips with compassion and a deep understanding of the postpartum experience.
What Is the Pelvic Floor and Why Does It Matter?
Here’s the deal: everyone has a pelvic floor. It’s a group of muscles at the base of your pelvis that supports your bladder, uterus, rectum, and other organs. But for many of us, the pelvic floor only gets attention when something feels “off.”
Jessica explained that the pelvic floor works closely with your core, diaphragm, and even your posture to keep everything in balance. During pregnancy and childbirth, these muscles can weaken, tighten, or become uncoordinated, leading to issues like:
Leakage (urine or stool)
Heaviness or pressure (often described as a “dragging” feeling)
Pain during intimacy
The good news? These issues are common, but they’re not something you just have to “live with.” Pelvic floor health is treatable, and recovery is possible with the right support.
Debunking Myths: It’s Not All About Kegels
“Kegels aren’t the answer to everything,” Jessica said. While many people associate pelvic floor exercises with squeezing or tightening, Jessica emphasized that a healthy pelvic floor is one that can both contract and relax. In fact, tension in the pelvic floor can be just as problematic as weakness.
So, what should you focus on instead? Jessica recommends starting with breathwork to reconnect with your pelvic floor. “Deep, diaphragmatic breathing helps you coordinate your core and pelvic floor muscles and can even aid in relaxation,” she explained.
For those experiencing pain or tightness, learning to release tension in the pelvic floor is key. This is where personalized guidance from a pelvic health physical therapist can make a huge difference.
C-Section Recovery: It’s a Major Surgery
One of Jessica’s biggest frustrations is how little attention C-section recovery gets, despite it being a major surgery. “If you had knee surgery, you’d be sent to rehab. But after a C-section, you’re just sent home with a baby,” she said.
Jessica shared a few essential tips for C-section recovery:
Protect Your Incision: Use a binder or gentle compression to support your core and protect the incision site as it heals.
Get Moving—Gently: Early, light walking can help with circulation and prevent complications like blood clots, but don’t overdo it. Listen to your body.
Scar Care Matters: Once your incision has healed, gentle massage can help improve mobility and prevent adhesions. “Think of it as giving your body the flexibility it needs to move freely again,” Jessica said.
She also emphasized the importance of rest and patience. Recovery takes time, and every journey is different. Give yourself grace as you heal.
Advocating for Yourself Postpartum
Jessica’s number one piece of advice? Trust your intuition and speak up when something doesn’t feel right. “Too often, postpartum issues like leakage or pain get brushed off as ‘just part of being a mom,’ but that’s not true,” she said. “There’s so much hope for healing.”
If you’re struggling with postpartum symptoms, Jessica recommends finding a pelvic health physical therapist who can assess your unique situation and create a personalized plan. Resources like The Pelvic Health Hub or your local PT network can help you get started.
Practical Tips for Postpartum Recovery
Jessica shared so many actionable insights during our chat. Here are a few highlights to keep in mind:
Reconnect with Your Body: Breathwork is a great first step. Place your hands on your ribcage and practice deep, slow breaths to engage your diaphragm and pelvic floor.
Embrace Small Wins: Whether it’s a short walk, a moment of self-care, or simply making it through the day, celebrate your progress.
Don’t Skip Scar Care: For C-section or vaginal tears, gentle massage can make a big difference in mobility and healing.
Find Your Support System: Parenting wasn’t meant to be done alone. Lean on your partner, friends, or a community of moms who understand what you’re going through.
Give Yourself Grace: Recovery isn’t linear, and it’s okay to have good days and bad days. Be kind to yourself.
Final Thoughts
Jessica London’s approach to postpartum recovery is equal parts practical and compassionate. She’s been in the trenches and knows firsthand how challenging this phase of life can be—but she also knows how empowering it is to reclaim your body and your health.
Whether you’re postpartum, pregnant, or just curious about pelvic floor health, this episode is a must-listen. Tune in to hear more of Jessica’s wisdom and actionable advice. Because as Jessica reminds us, you don’t have to navigate this journey alone. 💛