Postpartum Healing & Pelvic Floor Recovery | Deep Core & Back Pain Relief Tips

Overview

In this episode, I sit down with Erica Ziel, a deep core exercise specialist, founder of Core Athletica, creator of the Knocked Up Fitness prenatal program, and host of The Core Connections podcast. Erica came to this work through her own decade of chronic knee pain that no one could explain, eventually discovering the power of movement and fascia as true healing tools, not just fitness strategies. After surviving mold toxicity that nearly derailed everything, she now combines her deep core expertise with functional medicine principles to help women of all ages move better, heal faster, and stop accepting dysfunction as normal. This conversation will change how you think about your body.

You’ll Learn

• What the deep core actually is and why it extends far beyond the abs to include the pelvic floor, diaphragm, spinal muscles, and layers of fascia from the base of the pelvis to the shoulder blades
• Why where you feel pain is often not where the problem is, and how an imbalanced pelvis can drive neck pain, knee pain, ankle pain, and back pain simultaneously
• Why the way kegels are traditionally taught is wrong, and why squeezing your glutes during any pelvic floor exercise completely shuts off the activation you are trying to create
• How your pelvic floor is shaped like a diamond, not a quarter, and why you need to engage all four corners at 50 percent of the effort you think you need rather than gripping hard
• What diastasis recti actually is, why it is not just a vanity issue, why it affects digestion and organ support, and why many women are told they need surgery when movement and breathing work alone can heal it
• Why pregnancy is the single best time in a woman’s life to learn deep core and pelvic floor activation because of the tactile feedback baby provides from inside
• What push prep training is, why learning to push effectively can mean the difference between a vaginal birth and a cesarean in an emergency, and how Erica got her second baby out in three pushes when the cord was wrapped around his neck
• Why constipation is one of the biggest contributors to pelvic organ prolapse and pelvic floor dysfunction, and why removing gluten and then dairy is often the dietary foundation for healing

Resources

Connect with Erica Ziel:

Website- https://www.ericaziel.com/a/14099/XYB…

Free Pelvic Floor Guide- https://www.ericaziel.com/pelvicfloor

Core Rehab Program- https://www.ericaziel.com/a/2538/XYBC…

Be kind to your body. Give yourself more grace. When we stop forcing and start listening, the body has so much more room to heal.