So you had a baby…….now what?
One thing we are never quite sure of after having a baby is what is “Normal” down there. Sometimes the question is what is a normal part of the process in postpartum healing or what is a common dysfunction that can occur. Let’s talk about what may be commonly happening but needs to be addressed. Leaking of urine or feces can happen especially if there is significant tearing that occurs in the perineum. Pressure or heaviness in the perineal region can be related to the pelvic organs not sitting in the right way. Pain in the pelvic region can be related to tearing, pelvic girdle dysfunction or hypertonic pelvic floor muscles. It is important to look above the pelvis as well at the abdominal wall to see if there is any separation or doming happening since these muscles work with the pelvic floor. While these are not considered “normal”, they are common and sometimes the most important thing is to give our bodies time to heal and recover.
What can you do to aid the recovery?
1. Get rest as much as you can, even if that doesn’t mean sleeping.
2. Ask for help in order to make sure you are taken care of as well as baby.
3. Make healthy food choices and hydrate properly
4. Move your body in ways that feel right including walking, stretching and strengthening exercises.
5. If you still are having concerns at your 6-week check-up ask for a referral to a pelvic health Physical Therapist.
What can I do to start moving my body?
1. Walking. The CDC recommends that health pregnant and postpartum women do at least 150 minutes of moderate-intensity aerobic physical activity per week. Using this guideline can be helpful for setting up walking goals initially.
Breaking it down into smaller sections if key early on!!!
2. Pelvic floor exercises or Kegels as many people know them are great to start early on as long as wounds have healed. The goal is to hold the contraction for 10 seconds and do 10 reps but that may be too much to start. Try a shorter hold like 3 seconds and see if you can get all 10 reps without the pelvic floor feeling fatigued. 3. Diaphragmatic breathing for up to 5 minutes a day can be helpful since the pelvic floor, abdominals and diaphragm all work in relationship together. Focus on a 360-degree expansion of the rib cage and then knit it all back together on exhale.
4. Abdominal activations to cue the inner layer of the abdominals or the “corset” layer can help to get strength and stability back. Practice this in different positions such as sitting, lying down or standing.
With all these tips, hopefully all postpartum moms can feel ready for the next stage in recovery… Return to running and higher impact activities!
If you think you are having some pelvic floor dysfunction, contact us or your local pelvic floor physical therapist for treatment. You can also contact me for help finding someone local to you.
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