Hey mommas!
Welcome to the world of motherhood, an era where you will hear a lot about your "pelvic floor” and “pelvic floor exercises” from other fellow moms, instagram or your gyno!
So what is the pelvic floor, you may ask? Imagine your pelvic floor as a small but mighty trampoline at the bottom of your pelvis consisting of muscles, ligaments and nerves. During pregnancy and childbirth, this trampoline gets a real workout. So, why should you care? Well, postpartum is like the aftermath of a wild party – things are a bit out of place or just feeling different, and THAT IS OK! Pelvic floor exercises are your cleanup crew. They help get everything back to where it should be, reducing issues like urinary leakage (because sneezing should never be a risky business) and improving comfort (yes, that includes your intimate life).
Think of these exercises as a thank you note to your body for its incredible work. Trust me, your pelvic floor will thank you back! 🎉
Let’s dive in.
The Impact Of Childbirth On The Pelvic Floor
So, let's chat about the pelvic floor. It's a group of muscles located at the base of your pelvis. These unsung heroes support your bladder, uterus, and bowel but also play a role in intimacy, pressure management & breathing, posture and stability, to name a few job requirements. Think of them as the ultimate multitaskers.
Now, pregnancy is a bit like a nine-month marathon for these muscles. They stretch and change to make room for your growing baby. It's impressive, but it's also a lot of work. By the time you give birth, they've been through quite the ordeal but also miraculous!
During labor, especially with vaginal delivery, the pelvic floor stretches even more. And if you've had a C-section, don't think your pelvic floor got off easily. It's been under strain too. Whether you've had a vaginal delivery or a C-section, the race impacts it in different ways.
Understanding this helps you see why postpartum recovery isn't just about getting back into jeans. It's about giving these vital muscles the TLC they deserve after their marathon effort as well as helping you realize why it's so crucial to focus on post-birth recovery.
Common Pelvic Floor Issues After Birth (and What Causes Them?)
After giving birth, your pelvic floor might send you some SOS signals. Let's talk about the common ones.
First up, urinary incontinence. Ever laugh, sneeze, or jump and get that unexpected leak? That's it. Your pelvic muscles, which significantly support your bladder, are still recovering. They're like, "Hey, give us a minute here!"
Then there's pelvic pain. It can feel like a dull ache or sharp stabs around your pelvis, abdomen or internally. This pain is your muscles' way of telling you they've been over stressed, tense and/or too weak. Sometimes this type of pain with intercourse which wasn't there before, or just there.
Another pelvic floor issue after birth is prolapse. It is when the internal structure such as the bladder or the rectum, are not supported very well causing pressure, discomfort and other symptoms.
These issues are VERY common, so no need to feel alone or embarrassed. They're just signs your body is asking for a bit of extra care and attention. AND, there are treatments available, hence pelvic floor physical therapy!
Comprehensive Pelvic Floor Strengthening Exercises
I am sorry to say that there are no “comprehensive pelvic floor strengthening exercises” that apply to everyone postpartum or with pregnancy! I wish I could give you the magical top 5 exercises for your pelvic floor to cure you of your pelvic issues…..HOWEVER, everyone’s body responds so differently after pregnancy & delivery!
BUT I will say this…..there are 3 things that I believe as a pelvic physical therapist that NEEDS to be checked, and in doing so I have seen such success in improvement of pelvic floor dysfunctions with my patients! They are…..
#1 : Your breathing pattern. The way you are managing your breath when lifting something heavy such as your baby’s car seat or when engaging in a strenuous activity such as exercising impacts your pelvic floor muscles! How you may ask? Breathing builds pressure within our trunk and at the bottom of the trunk are your pelvic floor muscles. So if you are in the habit of holding your breath or pushing the air down when doing something strenuous, you are likely further stressing your pelvic floor muscles.
#2: Your posture! How you stand and sit matter because it impacts how efficiently you move, and breathe! When you optimize your posture, you set up your movements for success! And as mentioned your breathing does impact your pelvic floor muscles!
#3: Kegels are NOT for everyone. I’m going to say this again….kegels may not be appropriate for you…..or just not yet! You may think well having to accommodate the growing baby or with push with labor that your pelvic floor is stretched and it likely is but sometimes some women’s pelvic floor muscles over tense to compensate for weakness, pain, etc. So in these instances, kegels are likely not for you…..YET!
Another reason why these 3 things are so important is because they can be solutions to your pelvic floor dysfunctions! When you improve your posture, learn how to breathe correctly and knowing when and how, when or when not to do kegels can be your most important tools that you can use to heal.
Tips for Safe and Effective Pelvic Floor Exercises
Go Slow: Your body just did an incredible thing. No rush.
Breathe: Remember to breathe during exercises. How you manage your breathing pattern matters more than you think and can make a world of difference in your recovery!
Listen to Your Body: Pain is not okay. If it hurts, stop!
Consistency is Key: Make these exercises a regular part of your routine for the best results.
When to Seek Help: Addressing Pelvic Floor Dysfunction
If things feel off – constant pain, discomfort, or inability to control bowel or bladder, or just you gut feeling – it's time to chat with a pelvic floor physical therapist. There's no medal for toughing it out. Seeking help is a sign of strength, not weakness. And the sooner you seek help, you are likely to have greater result and can get back to enjoying activities you love most!
Remember, the suggestions on this and other blog posts on this website is not to be used as substitution of medical advice given by your provider. The information on this website is also not to be used to diagnose, treat, cure or prevent disease but for educational purposes only. It is best to consult with your medical professional.
댓글