Your Postpartum Recovery And If Pelvic Floor Physical Therapy Is Right For You

Your Postpartum Recovery And If Pelvic Floor Physical Therapy Is Right For You

 Congrats MOMMY! You did it! You survived 9 months of pregnancy, and now you have this new bundle of joy who has joined you on this journey of life! Life may look a little different now…so take the pressure off and enjoy this time.

Many new moms put a lot of pressure on themselves to go back to feeling or looking ‘normal’. They’re eager to get back their postpartum body and feel like themselves again…but it’s important to take the first 8-12 weeks to rest, recover and give your body the time to adjust to this new life. 

A general rule of thumb is that postpartum recovery can take up to 9 months, just as many months as you were pregnant. Recovery after pregnancy also varies from person to person depending on:

• Age and other health comorbidities
• Hormonal changes
• Postural changes
• Complications during labor and delivery
• Method of delivery (c-section vs. vaginal)
• Postpartum complications such as perineal tears or pelvic organ prolapse
• Pre-pregnancy health and fitness levels
• Sleep, diet, nutrition and stress levels

Your body goes through many anatomical changes to make space for a growing baby. The diaphragm is elevated, the ribs widen, the abdominal muscles spread, and the pelvic floor muscles are working overtime to support your growing baby. All of these changes put more stress on your upper back, lower back and hips. Once the baby is born, it’s important to rehabilitate these muscles so they can be strong again allowing you to get back to being fit, active and pain-free.

So where do you start in your recovery? Here is a general framework for key things to work on, and things to avoid early in your recovery, but if you are unsure as to where to begin or unsure if your symptoms are “normal” I highly recommend you seek out a pelvic floor specialist who can help answer those questions and set you on the right path for you to regain confidence and control of your body. 

1. Restoring your posture. Working on your mid spine and ribcage mobility is so important to help recreate alignment in your core. 
2. Relearning diaphragmatic breathing. This breathing muscle works with the pelvic floor, in order to optimize relaxation of the pelvic floor and activation of the pelvic floor (kegel). 
3. Relearning core activation, specifically your transverse abdominis. This muscle helps in restoring stability in your pelvis, as well as decreasing the tension along your low back. This is also the muscle that will help in healing diastasis recti. 
4. Regaining glute strength. Improving glute strength will help improve the pelvic floor strength as well as improve your stability.
5. Gradual introduction of walking. Start with 5-10 minute walks, and gradually progress to 30 minutes. Ensuring you are not feeling heaviness in your pelvic region or experiencing any leakage. 
6. Things to avoid early on. Any high level activity (jumping jacks, running, burpees), and any exercise or activities that increase bulging along the front of your abdomen, including sit ups, planks, leg lifts. 
7. See a pelvic floor therapist for either your c-section or your pelvic floor. Your therapist can work on scar tissue mobilization, and work on releasing any pelvic floor tension that may be contributing to the pelvic floor weakness. 

Everyone’s birth experience is unique and everyone’s goals are also unique.

When to see a pelvic floor specialist:

1. If you dealt with challenges during the delivery process or postpartum complications such as tearing, prolapse, or an excessive diastasis recti (separation of the abdominal muscles that is not improving)  it’s really important to see a pelvic floor physical therapist to make sure you are recovering as expected. 
2. If you are experiencing symptoms we generally attribute to ‘pelvic floor dysfunction’ such as pelvic pain, leaking, pain with intercourse, getting your pelvic floor evaluated is really key.
3. If your goals are to get back to your prior activities such as running, tennis, lifting weights or anything else, it’s imperative that you work with someone who has the knowledge and experience of working with postpartum moms so that you don’t put additional strain on your body which could make things worse. 

Again, everyone’s path to healing is very different, and the stages at which certain activities are introduced vary based on that. Do not rush your recovery! With the right education, guidance, manual therapy and exercises, you will be well on your way to resuming all the activities you love to do, including fully enjoying and taking care of your newborn. 

If you’re looking for help with your postpartum recovery,click here to request an appointment with one of our team members to learn how we can help! You can also call or text us at 973-310-2678 or email us at info@bodymoksha.com.