The journey to motherhood is a beautiful one, but it comes with physical changes that can sometimes feel overwhelming. One aspect that often gets overlooked during the postpartum period is the health of the pelvic floor. This group of muscles, ligaments, and tissues plays a crucial role in supporting the bladder, uterus, and bowels, and its condition post-birth can significantly impact your quality of life.
In this post, we’ll explore the importance of postpartum pelvic floor exercises and how they can benefit you as you recover from childbirth.
What is the Pelvic Floor?
The pelvic floor refers to a group of muscles that form the base of your abdomen and support your pelvic organs. During pregnancy, the pelvic floor endures extra pressure from the growing uterus and the weight of the baby. The process of childbirth, especially vaginal delivery, can stretch and sometimes damage these muscles. As a result, many new mothers experience pelvic floor dysfunction, which can cause a range of uncomfortable and sometimes embarrassing symptoms.
The Impact of Pregnancy and Childbirth on Pelvic Floor Health
The pressure of pregnancy and the strain of labour can weaken or stretch the pelvic floor muscles. In some cases, this may result in:
- Incontinence: Leaking urine when sneezing, coughing, or laughing.
- Pelvic Organ Prolapse: When the pelvic organs, such as the bladder or uterus, descend due to weakened muscles.
- Pain During Intercourse: Postpartum changes may lead to discomfort or pain during sexual activity.
- Lower Back Pain: A weakened pelvic floor can cause compensatory pain in other areas of the body, like the lower back or hips.
- Constipation: A weakened pelvic floor can also contribute to difficulties with bowel movements.
These symptoms, while common, are not something you should simply accept. The good news is that pelvic floor exercises—also known as Kegel exercises—can help strengthen these muscles and restore function, ultimately improving your overall wellbeing.
Why Postpartum Pelvic Floor Exercises are Essential
After childbirth, your body requires time to heal and adjust. Engaging in pelvic floor exercises as part of your recovery plan is essential for several reasons:
1. Preventing Incontinence
Postpartum incontinence is a common issue for many women, but it can be managed and even prevented through consistent pelvic floor exercises. Strengthening these muscles can help you regain control over your bladder, reducing the chances of accidental leakage when you sneeze or laugh.
2. Supporting Pelvic Organ Health
A strong pelvic floor helps prevent pelvic organ prolapse, which occurs when the pelvic organs, such as the bladder or uterus, drop into the vaginal canal due to weakened muscles. Postpartum exercises help maintain the proper position of these organs and can be beneficial in preventing or managing prolapse.
3. Promoting Recovery from Vaginal Birth
For women who have had a vaginal birth, pelvic floor exercises can aid the healing process by improving blood circulation to the area, reducing swelling, and helping the muscles return to their pre-pregnancy state. For those who experienced tearing or an episiotomy, pelvic floor exercises can also support tissue repair.
4. Improving Sexual Health
It’s not uncommon for new mothers to experience discomfort during intercourse after childbirth. Strengthening the pelvic floor can improve sensation, restore muscle tone, and help alleviate pain during sex, fostering a healthier and more enjoyable sexual experience.
5. Reducing Lower Back and Pelvic Pain
Pelvic floor dysfunction can often lead to back or pelvic pain due to the altered posture or the body’s compensatory mechanisms. By strengthening the pelvic muscles, you can reduce pressure on other parts of the body, leading to a decrease in discomfort.
When to Avoid Pelvic Floor Exercises
While pelvic floor exercises are highly beneficial for many women postpartum, it’s important to listen to your body. If you are experiencing pain, particularly in the pelvic region, lower back, or hips, it’s crucial to consult with your healthcare provider before starting any exercises. Pelvic floor exercises should not be done if they cause discomfort or exacerbate pain.
Pain could be a sign of pelvic floor dysfunction, injury, or an issue that requires medical attention, such as pelvic organ prolapse or a hernia. In such cases, it’s important to work with a healthcare professional, such as a pelvic health physiotherapist, to address the underlying issue before starting an exercise routine. Healing is individual, and it’s essential to ensure your body is ready before engaging in exercises that may put strain on already sensitive areas.
How to Perform Postpartum Pelvic Floor Exercises
Before starting any exercise regime after childbirth, it’s always best to consult with your healthcare provider to ensure you’re ready to begin pelvic floor exercises. If you had a vaginal birth, you may be advised to wait until your six-week check-up, while those who underwent a C-section may need additional time for recovery.
Here’s how you can perform pelvic floor exercises:
1. Kegel Exercises
The most well-known pelvic floor exercise is the Kegel. To perform a Kegel, you first need to locate the correct muscles. Imagine you are trying to stop the flow of urine mid-stream—that’s the muscle group you want to engage.
- How to do it: Tighten the pelvic floor muscles (as if stopping the flow of urine) and hold for 5-10 seconds. Then relax and repeat.
- How often: Aim for at least 3 sets of 10 repetitions daily.
2. Pelvic Tilts
Pelvic tilts help strengthen the core and pelvic floor muscles. To do a pelvic tilt:
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach and pelvic muscles and push your lower back into the floor. Hold for 5 seconds, then relax.
- How often: Repeat 10-15 times.
3. Bridge Pose
This exercise helps strengthen both your pelvic floor and core muscles. To perform a bridge:
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your pelvic floor and abdominal muscles. Hold for a few seconds, then lower your hips back down.
- How often: Repeat 10-15 times.
4. Deep Squats
Squats are an excellent way to engage the pelvic floor muscles and improve overall muscle tone.
- How to do it: Stand with your feet shoulder-width apart. Lower your body as if sitting down in a chair, keeping your knees behind your toes. Push through your heels to return to standing.
- How often: Perform 2-3 sets of 10-15 squats.
When to Seek Help
If you experience persistent pelvic floor symptoms, such as incontinence, prolapse, or pain, despite doing pelvic floor exercises, it’s important to seek help from a healthcare professional. A pelvic health physiotherapist can offer personalised guidance and more advanced treatment options, such as biofeedback or pelvic floor rehabilitation.
Final Thoughts
Postpartum pelvic floor exercises are a vital part of post-birth recovery. By strengthening these muscles, you can improve bladder control, prevent pelvic organ prolapse, support your recovery from childbirth, and boost your sexual and overall wellbeing. Be patient with yourself as you rebuild strength, and remember, these exercises can make a world of difference in your postpartum journey.
However, if you experience pain while performing any exercises or have concerns about your pelvic health, it’s crucial to seek professional advice before continuing. Taking care of your pelvic floor will help you enjoy the physical and emotional benefits of motherhood with confidence.
So, take a moment for your pelvic health—your body will thank you for it!
