Postpartum Pelvic Floor Health: Navigating the Journey to Recovery

As a new mother embarking on the journey of motherhood, it’s no secret that you’ll encounter stressful and overwhelming moments. Your nights will be long and sleepless, but once you hear the sound of your baby’s giggles, you’ll feel a sense of accomplishment and a different magnitude of love. However, with so much going on as a new mother, there is one aspect of your well-being that often gets overlooked – the health of your pelvic floor. In this blog post, you will read about how to take care of your pelvic floor health on your road to recovery.

Unveiling the Mysterious Pelvic Floor

Throughout your pregnancy your pelvic floor endures the weight of your growing baby. As childbirth unfolds, significant changes occur within your pelvic floor. It's somewhat akin to a caterpillar transforming into a butterfly albeit with some challenges to overcome.

What comes next? The enigmatic pelvic floor must regain its strength after this feat. Striking the balance between resilience and rejuvenation becomes imperative.

Signs of Pelvic Floor Disharmony

During pregnancy your pelvic floor suffers trauma that may cause you to suffer from pelvic floor dysfunction. Some signs of a dysfunctional pelvic floor include: 

• Trouble releasing a bowel movement
  
• An incomplete bowel movement
  
• Urine or stool leaks
  
• Feeling pain in your lower back with no other cause
  
• Feeling an ongoing pain in your pelvic region, genitals or rectum
  

If ever you feel any of these symptoms, seek out the advice of your healthcare provider immediately. 

The Power of Yoga for Pelvic Floor Recovery

During the process of recovering after childbirth, yoga emerges as a powerful companion. Yoga for pelvic floor health emerges as a gentle yet powerful ally. Yoga isn't just about exercise; it's a practice that nurtures both the body and mind. There are yoga poses that can greatly benefit your pelvic floor.

Yoga promotes the development of core strength and flexibility, both of which play a role in rehabilitating the floor. Poses such as the "Bridge Pose" and "Child's Pose" effectively strengthen the muscles in this area. Additionally yoga encourages mindfulness, allowing you to establish a connection with your body and find peace amidst the hustle and bustle of being a mom.

Rescuing Your Pelvic Floor

Finding a solution to your postpartum pelvic floor issues isn’t a one-size-fits-all. So it is important that you connect with your body and ask for assistance from physical therapists who specialize in pelvic floor health for them to assess your condition. Here are five postpartum pelvic floor exercises that you can do yourself: 

1. Clamshell: this postpartum pelvic floor exercise works to strengthen your glute muscles and external hip rotators, which can become weak during your pregnancy. To do it you lie on your side with your legs bent at a 45-degree angle with your feet, ankles, knees, and hips stacked on top of each other. Rest on your forearm. Then, while engaging your glutes, lift your upper knee as you keep your feet together. Lower your top knee and repeat. Do 10 repetitions on each side. 
   

1. Diaphragmatic Breathing: this exercise is a great way to connect your abdominals, pelvic floor, and diaphragm to start stabilizing your core. First, you sit or lie down in a comfortable spot. Then, place one hand on your chest and the other on your belly. Inhale and feel your pelvic floor muscles “open” and relax. Exhale slowly through your mouth and feel your belly and lower transverse abdominal muscles and pelvic floor muscles contract. Repeat this five to ten times twice or thrice a day. 
   

1. Isometric Lower Abdominal Contraction: this exercise can help to restore the abdominal wall, shortening up those muscles and assisting with your recovery. You start by lying on your back with your knees bent then squeeze your belly button toward your spine. Flatten your back on the surface and slightly tuck your bottom underneath you. Breathe and try not to push through your feet. Hold the contraction for five seconds then relax. Do ten repetitions each set, two sets, twice a day. 
   

1. Kegel and Reverse Kegel: A kegel is a contraction of the pelvic floor muscles. It can help restore the abdominal wall and strengthen the pelvic floor. On the other hand, a reverse kegel is the relaxation of the pelvic floor. To do this contract your pelvic floor and keep it still. Try to lift your pelvic floor muscles towards your head. Hold it for five seconds and then relax. Do two sets of ten repetitions twice a day of this exercise. 
   

1. Pec Stretch: this exercise can prevent any tightness in the chest and help you maintain a proper posture. First, you lie down on your back. Position your arms straight on the floor in a “Y” position and lay flat for two minutes. Move your arms to 90 degrees to a T position and lie flat for an additional two to three minutes. You should spend five minutes per day on this exercise. 
   

But remember, always seek clearance from your practitioner first so that they can help you find the best pelvic floor recovery plan for you and guide you throughout the whole process. And in case you feel any discomfort, stop and contact them immediately.

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But remember, always seek clearance from your practitioner first so that they can help you find the best pelvic floor recovery plan for you and guide you throughout the whole process. And in case you feel any discomfort, stop and contact them immediately.

The Importance of Nutrition

Imagine this: Your pelvic floor is like a fire-breathing dragon, and what you eat is the quality of fuel it receives. Consuming rich foods is like offering your dragon steak instead of stale crackers. Opt for foods that're high in fiber and keep yourself hydrated to maintain function.

But hey, we get it. Balancing the needs of your baby and yourself can be as challenging as solving a Rubik's Cube in the dark. However making smart dietary choices can greatly impact the health of your pelvic floor.

The Importance of Seeking Professional Assistance

If you continue experiencing distress signals, it's time to contact professionals. Seek out a healthcare provider or a specialist in health who can assist you in navigating through the maze of floor issues. They will be there as your allies on this journey, helping you decode the clues and discover solutions.

Embracing Tranquility: The Mind-Body Connection

Life for mothers can resemble an exhilarating roller coaster ride in darkness. Thrilling yet occasionally daunting. The stress and exhaustion can leave their mark not on your mind but on your pelvic floor.

Set aside moments each day for relaxation exercises. Practising mindfulness meditation, breathing exercises, or even engaging in a yoga session can have incredible benefits. Taking these breaks can be your weapon in managing the chaos of being a mother.

Tips for a Smooth Postpartum Experience

It's really important to make sure you have arrangements when you're nursing to avoid putting too much strain on your pelvic floor. Buying a cushion or belt that’s specifically designed to provide targeted support can make a difference. Even though these changes might seem small they can add up and make an improvement in your postpartum journey.

Taking the time to create a nurturing and supportive environment for nursing is not only good for your floor but it also helps improve your overall well-being.
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In Conclusion
​The postpartum phase can be both physically and emotionally demanding as your body adjusts to the changes brought on by pregnancy and childbirth. Neglecting your pelvic floor can lead to issues such as incontinence and discomfort. To regain control and promote a confident postpartum experience it is important to incorporate pelvic floor exercises like Kegel exercises into your daily routine. Additionally, focusing on a diet that supports tissue repair and overall healing will aid in this process. Prioritizing self-care during this time is not a luxury but an essential aspect of navigating the challenges of motherhood while embracing this exciting phase of life.

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