Whether you’re a new mom or welcoming another addition to your family, taking care of your pelvic floor postpartum is crucial for your overall well-being. At Liberty Physio, we understand the importance of proper care during this period. Here are our top 3 tips to help you navigate the postpartum phase with care and confidence:
1. Bowels
Maintaining regular bowel movements is vital for pelvic floor health, especially after childbirth. Here’s how you can keep your bowels clear and avoid straining:
- Stay Hydrated: Drinking an adequate amount of water throughout the day helps soften stool and promotes regular bowel movements.
- Use a Stool: Placing a stool under your feet while sitting on the toilet promotes optimal positioning, which may make bowel movements easier and reduce straining.
- Avoid Straining: Straining during bowel movements can put unnecessary pressure on your pelvic floor muscles. Instead, try techniques like “mooing” or diaphragmatic breathing to help relax the pelvic floor muscles. Taking short walks and drinking warm water can also facilitate bowel movements without straining.
- Consider Laxatives: If you’re experiencing constipation, talk to your healthcare provider about safe laxative options to help alleviate discomfort.
2. Rest
Rest is essential for postpartum recovery, particularly for your pelvic floor muscles. Here’s how you can give your body the rest it needs:
- Horizontal Rest: Spend plenty of time lying down, especially in the first two weeks after giving birth. Elevate your feet by placing them on top of a few pillows to reduce pressure on your pelvic floor muscles.
- Breastfeeding Positioning: When breastfeeding, try lying down instead of sitting upright. This not only promotes relaxation but also allows your pelvic floor muscles to rest.
3. Exercise
Gentle exercise is beneficial for rebuilding strength postpartum. Here are some tips to ease back into exercise safely:
- Early Postpartum Exercise: In the first two weeks after childbirth, focus on short walks of about 20 minutes to gauge how your body feels. Listen to your body, and if you experience any heaviness or discomfort in your pelvis, reduce the intensity or duration of your walks.
- Diaphragmatic Breathing: Incorporate diaphragmatic breathing exercises into your daily routine. Spend at least 5 minutes a day practicing deep breathing while lying down or sitting. This helps activate the diaphragm and pelvic floor muscles while promoting relaxation.
By following these tips for postpartum pelvic floor care, you can support your body’s recovery and hopefully minimise the risk of pelvic floor issues. However, if you are experiencing symptoms such as pelvic pain, urinary incontinence, or pelvic organ prolapse, it’s important to seek guidance from a pelvic floor physiotherapist for assessment and treatment.
At Liberty Physio, our team of experienced pelvic floor physiotherapists are here to support you on your postpartum journey. Contact us today to schedule a consultation and learn more about how we can help you achieve optimal pelvic floor health.
If you have any further questions on whether a pelvic physiotherapy assessment is for you, please feel free to contact us on info@libertyphysio.co.nz.
