Are Waist Trainers Safe? The Hidden Risks for your Pelvic Floor and Postpartum Recovery

In the pursuit of a snatched waistline or postpartum support, many women turn to waist trainers or corsets. These products promise dramatic results, but they can come with health risks—especially for your pelvic floor and core stability. We tend not to notice the risks as the pressures of bounce-back culture and snatched waists continuously bombard our lives.

As a pelvic floor physiotherapist specializing in women’s health, I want to shed light on why waist trainers and corsets can be harmful, and guide you toward safer, more effective postpartum recovery options.

The Risks of Waist Trainers and Corsets

Waist trainers and corsets compress your midsection, often to extreme levels, in an attempt to reshape the waist or provide perceived support. However, the long-term use of these products can negatively impact your body.

Here are 4 ways in which waist trainers and corsets negatively impact your core and pelvic floor:

1. Weakened Core Muscles
   
   Waist trainers artificially provide “support,” which means your core and abdominal muscles don’t have to work as hard. Over time, this can lead to muscle atrophy and a weakened core, making it harder to regain strength postpartum.

2. Pelvic Floor Dysfunction
   
   The intense compression of the abdomen pushes pressure downward onto the pelvic floor. This increases the risk of issues like urinary incontinence, pelvic organ prolapse, and even pain during intercourse. The way in which compression is applied to your abdomen is important. We will touch on this in a bit more detail down below.

3. Restricted Breathing and Organ Function
   
   Waist trainers compress the ribcage and internal organs, limiting your ability to take deep, diaphragmatic breaths. Proper breathing is essential for core engagement and pelvic floor health, so this can exacerbate postpartum recovery challenges.

4. Postural Issues
   
   While they might seem like they “improve” posture by forcing you to sit or stand upright, waist trainers do so artificially, without engaging the muscles that naturally support good posture. This can lead to long-term postural imbalances.

What Is Best to Wear Postpartum?

After giving birth, your body needs support and time to recover. Rather than opting for waist trainers or corsets, choose products that gently encourage healing while allowing your body to move naturally and rebuild strength.

I’ve included some products below. Whenever I find a product I like and think is worthy enough to support your health and healing journey, I will update the list.

1. Abdominal Wraps or Binder
   
   Abdominal wraps provide gentle support to the core and lower back while you regain strength. Look for wraps that are adjustable, made of breathable material, and don’t overly compress. When it comes to compression, you want pressure to be applied from the bottom-up. Do not place significant pressure from your midline or a top-down approach. This places significant pressure onto your pelvic floor.

   • Recommended Products:

     • Ab Wrap - Bellies inc.

       • I currently recommend the Ab Wrap. The product was created by a pelvic floor physiotherapist - bonus! The pressure is applied around the hips/lower abdomen and then becomes lighter as you move up the abdomen. 

       • I like the product and it is also recommended by many of my physio friends. I asked bellies inc. for a coupon code and they were kind enough to set me up with a discount for you all. Use LEILAAWADA at checkout 
         

2. High-Waisted, Supportive Undergarments
   

   Postpartum underwear with light compression can help stabilize the pelvic area and support healing without placing undue pressure on your body. When looking for light compression, think about a gentle hug around your lower abdomen.

   • Recommended Products:

     • LoveSteady

       • Surprise! LoveSteady is another business founded by a physiotherapist. They provide supportive garments for your postpartum and prenatal needs.

       • I do not have an affiliate code with them at this time.

3. Pelvic Floor and Core Supportive Wear
   

   Leggings or shorts with targeted core and pelvic floor support are a great way to assist recovery without restricting movement or creating harmful pressure.

   • Recommended Products:

     • Bao Bei Postpartum Bloomers from LoveSteady

4. No Product At All: The Natural Recovery Approach

   
   Do you feel the pressure to have to buy a bunch of products? Not everyone wants to use something and that’s ok to (unless your doctor has suggested otherwise 😅). For some, avoiding support garments altogether is the best option. Instead, focus on gentle core and pelvic floor exercises under the guidance of a pelvic health physiotherapist to regain strength gradually and naturally.

Why Gentle Recovery Postpartum Is Key

Your postpartum body has undergone incredible changes, and recovery takes time. Focusing on building core strength and pelvic floor resilience through physiotherapy, proper exercise, and mindful movement will help restore function and confidence. Products that support (rather than compress) your body can assist this journey, but they should never replace proper rehab.

Takeaway

While waist trainers and corsets might seem like a quick fix, they can do more harm than good—especially postpartum. Opt for products that gently support your recovery and pair them with pelvic floor physiotherapy to rebuild strength safely.

For more guidance on postpartum recovery and pelvic health, book your pelvic floor physio session with me here!

Your journey to healing deserves expert care and support every step of the way!

Wishing you all the best,

Leila Awada, PT