The postpartum period is a time of significant physical and emotional changes as your body recovers from childbirth, and one of the critical areas most affected by pregnancy and delivery is the pelvic floor. Understanding how to recover and rehabilitate your pelvic health after childbirth can make a significant difference to your quality of life and freedom to move and do as you like. Pelvic floor therapy can help you get back to feeling like yourself.
What Childbirth Has to Do With Pelvic Health
Childbirth, whether vaginal or cesarean, places immense strain on your pelvic floor muscles and tissues. During a vaginal delivery, the pelvic floor muscles stretch and sometimes tear to accommodate the baby’s passage. Even a cesarean section can impact the pelvic floor due to the weight of the pregnancy and the surgical procedure itself. These changes can lead to various pelvic floor issues, including incontinence, prolapse, and persistent pain.
The hormonal shifts that occur during pregnancy and postpartum also affect the pelvic floor. Relaxin is a hormone that increases during pregnancy, and it softens ligaments and tissues to prepare for childbirth. While this is a great thing for the delivery, it can lead to weakened pelvic support post-birth.
Recognizing Postpartum Pelvic Floor Issues
One common symptom is urinary incontinence, which can occur when you cough, sneeze, or engage in physical activity. Fecal incontinence, although less common, can also happen and is even more distressing. You might also experience a feeling of heaviness or pressure in the pelvic area, which could indicate you have a pelvic organ prolapse. This condition occurs when the pelvic organs descend into the vaginal canal due to weakened support.
Pain during intercourse, pelvic pain, and difficulty with bowel movements are other signs that your pelvic floor may need attention. If you notice any of these symptoms, address them promptly to prevent long-term issues and improve your quality of life.
Exercises for Postpartum Pelvic Floor Therapy
The great news is there are some specific exercises that can significantly help you in the recovery and rehabilitation of your pelvic floor. Starting with gentle movements and gradually increasing intensity is key to rebuilding your strength and function. Talk with a professional about which exercises are best for you, how to do them properly, and how often to do them (and remember that last will change as you become stronger).
Pelvic Floor Exercises (Kegels)
These exercises involve contracting and relaxing the pelvic floor muscles, and they start by you identifying the correct muscles. You are going to be using the muscles you’d use to stop the flow of urine. Contract the muscles for a few seconds, then relax. Gradually increase the duration of the contractions and the number of repetitions as you build strength.
Deep Breathing and Core Activation
Deep breathing exercises help with relaxing the pelvic floor and activating the core muscles. Diaphragmatic breathing, where you take slow, deep breaths, allowing your abdomen to rise and fall, promotes relaxation and gentle engagement of the pelvic floor and core. In addition to deep breathing, core activation exercises, such as gentle pelvic tilts and leg slides, can help restore strength and stability. These exercises focus on engaging the deep core muscles, including the transverse abdominis, which support the pelvic floor.
Gentle Stretching and Yoga
Stretching and yoga can help release tension in the pelvic floor and surrounding muscles. These movements encourage blood flow and aid in the recovery process by reducing muscle tightness and pain. Yoga also emphasizes mindfulness and relaxation, which can be especially beneficial during the postpartum period. Practicing yoga can help reduce stress, improve mood, and enhance your overall well-being; and that in itself will go a long way towards your pelvic health recovery.
Lifestyle Adjustments for Pelvic Health
Maintaining a Healthy Weight
Excess weight can strain these muscles, making recovery more challenging. Focus on a balanced diet rich in nutrients to support healing and overall health. Adequate hydration is also very important for maintaining tissue elasticity and function.
Avoiding Heavy Lifting and Straining
Avoid heavy lifting and any activities that cause excessive straining: these can worsen your pelvic floor issues. When lifting anything heavy, be sure to use proper techniques by bending at your knees and keeping the load close to your body. If possible, seek help with lifting tasks to avoid unnecessary strain.
Managing Constipation
Constipation can put additional pressure on your pelvic floor. To manage constipation, eat a diet high in fiber, stay hydrated, and engage in regular physical activity. If this is a serious problem, you may need to talk to your healthcare provider about medical solutions to alleviate your constipation.
When to Seek Professional Help
Self-care and exercises can improve pelvic health, but professional help is essential for personalized guidance that can help you get the best results as quickly as possible, and in addressing more severe issues. A pelvic floor therapy specialist will be able to first evaluate your pelvic floor disorder and then provide tailored exercise programs, manual therapy, and biofeedback techniques that address your specific needs.
During your initial consultation, we’ll do a thorough assessment to determine the underlying causes of your symptoms. Then, we’ll listen to your goals and help you build a plan to reach them, teach you how to perform exercises correctly, monitor your progress, and make necessary adjustments to your treatment plan.
Biofeedback is another valuable tool used in pelvic floor rehabilitation, and this involves using sensors to monitor muscle activity and provide real-time feedback. This allows you to develop awareness and control over your pelvic floor muscles, which improves your coordination and function.
Emotional and Mental Health Considerations
The postpartum period is not only a time for physical recovery but also for emotional and mental healing. The changes in your body, combined with the demands of caring for a newborn, can be overwhelming, and you’ll want to prioritize your mental health and seek support if needed. You might be surprised to learn that your mental well-being goes a long way towards helping with pelvic floor issues. The strain of constant anxiety can cause you to unknowingly tense up the muscles of this area.
Talking to a mental health professional, joining a support group, or engaging in activities that bring you joy and relaxation can make a significant difference. Remember that taking care of your emotional well-being is an essential part of your overall recovery and rehabilitation process.
Long-Term Pelvic Health
Maintaining pelvic health is a long-term commitment that extends beyond the postpartum period. Continue practicing pelvic floor exercises, maintaining a healthy lifestyle, and seeking professional help as needed. Incorporating pelvic health awareness into your daily routine can help you prevent future problems and ensure that you enjoy a healthy and active life. Talk to us about all the signs and symptoms of pelvic floor dysfunction, and don’t hesitate to seek help if you notice any changes.
Recovering from childbirth-related pelvic floor issues is a journey that requires patience, dedication, and the right support, and seeking professional help from physical therapist and staying proactive about your recovery can make a huge difference in your overall well-being. Remember that you are not alone, and many resources are available to support you through this process.
