You’ve probably heard it before—maybe from a friend, your mom, or a very confident stranger on the internet: “Just do your Kegels.”

If only it were that simple.

Kegels get a lot of airtime when it comes to postpartum recovery. But here’s the truth: they’re not a one-size-fits-all fix. And for many people, doing Kegels without guidance could actually make things worse, not better.

So if you’ve been squeezing and still struggling with things like bladder leaks, pelvic pain, or pressure “down there,” keep reading. You’re not doing anything wrong—you just might need something different.

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Wait—what even is a Kegel?

A Kegel is a pelvic floor muscle contraction. It’s a targeted squeeze-and-lift of the muscles that support your bladder, uterus, and rectum.

When done correctly—and for the right reasons—Kegels can help strengthen weak pelvic floor muscles. That kind of weakness can be part of what causes vaginal heaviness, bladder leaks, or even pelvic organ prolapse. In those cases, strengthening might be part of the solution¹².

But (and this is a big but): most people don’t know exactly how to connect with their pelvic floor muscles. Some studies suggest that two-thirds of people don’t do Kegels correctly in the first place¹. And what if your muscles aren’t weak—but too tight?

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Yes, pelvic floor muscles can be too tight

It’s true. After pregnancy and birth, many people actually hold excess tension in their pelvic floor. That tension can lead to:

• Pelvic or lower back pain
  
  
• Painful sex
  
  
• Constipation
  
  
• Bladder urgency or leaks
• Increased urinary urge
  
  

Sound familiar?

Doing more Kegels in this case is like clenching a fist that’s already cramped. It won’t help—and might make things worse. What your body may need instead is the opposite: intentional relaxation work, gentle mobility, and support from a specialist who can assess what’s really going on¹.

So… how do you know what your pelvic floor needs?

That’s where we come in.

At Kins, our pelvic health physical therapists specialize in evaluating your pelvic health). We assess your muscle coordination, strength, and movement to figure out if Kegels are right for you—or if your body needs something different.

We also look beyond the pelvic floor: how you breathe, how you move, how strong your glutes and core are, how you lift your baby, how you sleep, and even how you feed. Postpartum healing is about so much more than a single muscle group.^3,4

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It’s not just about symptoms. It’s about your life.

Pelvic floor PT can help you recover from things like:

• Abdominal separation (diastasis recti)
  
  
• Back, hip, wrist, or neck pain
  
  
• Leaks or pressure
  
  
• Pain with intimacy
  
  
• Feeling disconnected from your body
  
  

But more importantly, it helps you feel stronger, more confident, and more in control of your recovery. Whether you’re chasing a toddler, getting back to workouts, or just trying to sneeze without bracing yourself—your care plan should match your body and your goals.

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The takeaway? Kegels aren’t bad. They’re just not everything.

Your postpartum healing deserves more than a one-size-fits-all internet solution. If you’re not sure whether Kegels are helping—or if they’re even the right fit for you—it might be time to talk to a pelvic health specialist.

You don’t have to figure this out alone.

We’re here to help you move beyond the confusion and into care that actually works—for you.

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References

1. Singh, D. (2022). To Kegel or Not to Kegel? Acta Scientific Women's Health, 4(9).
2. Yount, S. M., et al. (2021). Prenatal and postpartum experience, knowledge and engagement with Kegels. Journal of Women's Health, 30(6), 891-901.
3. Sapsford, R. (2004). Rehabilitation of pelvic floor muscles utilizing trunk stabilization. Manual Therapy, 9(1), 3-12.
4. Marques, S. A., et al. (2020). Effect of pelvic floor and hip muscle strengthening in stress urinary incontinence. Journal of Manipulative and Physiological Therapeutics, 43(3), 247-256.