5 Postpartum tips from a pelvic physical therapist
5 Essential Postpartum Recovery Tips from a Pelvic Floor Physical Therapist
Introduction: The journey through pregnancy and childbirth is a miraculous experience, but it can also take a toll on a woman's body, particularly the pelvic floor. The pelvic floor muscles play a crucial role in supporting the organs, maintaining continence, and providing stability. After giving birth, it's essential to prioritize postpartum recovery, including caring for and strengthening the pelvic floor. In this blog post, we will discuss five valuable tips to help you navigate the postpartum period and restore the strength and function of your pelvic floor.
Breathing techniques: Diaphragmatic breathing can play a pivotal role in coordinating the activation and release of the pelvic floor muscles. As you inhale deeply, imagine your breath expanding into your abdomen and pelvic area, gently letting your pelvic floor muscles expand. On the exhale, consciously release any tension or tightness, allowing the pelvic floor to relax. This coordinated activation and release of the pelvic floor muscles during breathing exercises promote flexibility, strength, and proper functioning.
Seek Professional Guidance: To ensure the proper execution of pelvic floor exercises and gain personalized guidance, it's highly recommended to consult with a women's health physical therapist. These professionals can assess your individual needs, address any concerns or complications, and provide tailored exercises to suit your specific recovery requirements. They can also guide you through proper breathing techniques, posture correction, and the use of additional tools, such as vaginal weights or biofeedback devices, to aid in your rehabilitation.
Incorporate Core-Strengthening Exercises: The pelvic floor muscles are closely interconnected with the deep core muscles, including the transverse abdominis and multifidus. Engaging in core-strengthening exercises can significantly contribute to pelvic floor recovery. However, it's crucial to approach these exercises with care and avoid straining or putting excessive pressure on the pelvic floor. Gentle exercises like pelvic tilts, gentle abdominal contractions, and modified planks can gradually build up core strength while minimizing the risk of pelvic floor dysfunction.
Be Mindful of Everyday Activities: In addition to targeted exercises, it's vital to be mindful of your everyday movements and activities, as they can impact your pelvic floor recovery. Avoid activities that might cause symptoms such as heavy lifting, prolonged standing, or activities that require sudden, forceful movements. When lifting your baby or any other object, remember to engage your core muscles and lift from your legs rather than relying solely on your back and pelvic floor. Maintaining proper posture throughout the day, whether sitting, standing, or breastfeeding, can also alleviate unnecessary strain on your pelvic floor.
Give Yourself Time to Rest and Recover: Remember that postpartum recovery is a gradual process, and it's crucial to be patient with yourself. Adequate rest and self-care are fundamental aspects of healing the body, including the pelvic floor. Aim to prioritize quality sleep, nourishing meals, and stress reduction techniques. Allow yourself time to recover, both physically and emotionally, as your body adjusts to the changes brought about by pregnancy and childbirth. Don't hesitate to seek support from your partner, family, or friends to ensure you have the time and space needed for recovery.
Conclusion: The postpartum period is a transformative time for women, and taking care of the pelvic floor should be an integral part of the recovery journey. By incorporating gentle pelvic floor exercises, seeking professional guidance, engaging in core-strengthening exercises, being mindful of everyday activities, and allowing yourself ample time to rest and recover, you can aid in the restoration of your pelvic floor strength and function. Remember, every woman's recovery journey is unique, so listen to your body, be patient, and celebrate the progress you make along the way.
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*Pelvic floor physical therapy is covered by all major insurances. Many people have met their deductible or out-of-pocket max after having a baby. This means that most people will have a small co-pay or not end up paying. Call our office today and we can look up your insurance benefits 435-767-1252
