After giving birth, our bodies go through a lot of changes. One of the most significant changes that women experience is a weakened pelvic floor. The pelvic floor muscles support our bladder, uterus, and rectum, and they can become weakened during pregnancy and childbirth. This can lead to issues like urinary incontinence, pelvic pain, and discomfort during sex.
As a new mother, I know firsthand how challenging it can be to get your pelvic floor back in shape. However, there are several things you can do to strengthen your pelvic floor muscles and improve your overall health and well-being. In this article, I’ll share some tips and exercises that have helped me and other women regain control of our bodies after giving birth.
Understanding Your Pelvic Floor
As a new mom, you may have heard about the importance of your pelvic floor muscles, especially after giving birth. But what exactly is the pelvic floor, and why is it so crucial? Let’s take a closer look.
What is the Pelvic Floor?
The pelvic floor is a group of muscles and tissues that form a sling-like structure at the bottom of your pelvis. It supports your bladder, uterus, and rectum, and helps control your bowel and bladder movements. These muscles also play a crucial role in sexual function.
Why is the Pelvic Floor Important?
A strong and healthy pelvic floor is essential for overall health and well-being. It helps prevent urinary and fecal incontinence, pelvic organ prolapse, and sexual dysfunction. In addition, a strong pelvic floor can improve posture, balance, and core stability.
How Does Giving Birth Affect the Pelvic Floor?
Giving birth can put a significant strain on the pelvic floor muscles, especially if you had a vaginal delivery. The muscles may become weak or damaged, leading to pelvic floor dysfunction. Symptoms of pelvic floor dysfunction include urinary and fecal incontinence, pelvic pain, and sexual dysfunction.
It’s essential to take care of your pelvic floor after giving birth, especially if you want to avoid long-term problems. Pelvic floor exercises, also known as Kegels, can help strengthen the muscles and improve their function. You can also seek the help of a pelvic floor physical therapist, who can guide you through specific exercises and techniques to support your pelvic floor health.
Exercises to Strengthen Your Pelvic Floor
As a new mom, one of the most important things you can do for your body is to strengthen your pelvic floor. Here are some exercises that can help:
Kegels
Kegels are a classic exercise for strengthening the pelvic floor. To do them, simply contract your pelvic floor muscles as though you’re trying to stop the flow of urine. Hold the contraction for a few seconds, then release. Repeat this exercise several times a day.
Squats
Squats are another great exercise for the pelvic floor. Stand with your feet shoulder-width apart and squat down as though you’re sitting in a chair. Make sure to keep your knees behind your toes. As you squat, contract your pelvic floor muscles. Return to standing and repeat.
Bridge Pose
Bridge pose is a yoga pose that can help strengthen the pelvic floor. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up toward the ceiling, keeping your feet and shoulders on the ground. As you lift, contract your pelvic floor muscles. Hold the pose for a few seconds, then release and repeat.
Pelvic Tilt
Pelvic tilt is an exercise that can help strengthen the lower back and pelvic floor. Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, then release and repeat.
Core Strengthening Exercises
Strengthening your core can also help to strengthen your pelvic floor. Planks, crunches, and other core exercises can all be helpful. Just be sure to engage your pelvic floor muscles as you do them.
Additional Tips for Pelvic Floor Health
Maintaining a Healthy Weight
As someone who has given birth, I know how difficult it can be to lose the extra weight gained during pregnancy. However, maintaining a healthy weight is crucial for your pelvic floor health. Excess weight puts extra pressure on your pelvic floor muscles, which can lead to weakening and incontinence. Focus on eating a balanced diet with plenty of fruits, vegetables, and lean proteins, and incorporate regular exercise into your routine to help shed those extra pounds.
Avoiding Heavy Lifting
It’s important to avoid heavy lifting as much as possible, especially in the early weeks and months after giving birth. Lifting heavy objects puts a strain on your pelvic floor muscles, which can lead to weakening and incontinence. If you need to lift something heavy, be sure to engage your pelvic floor muscles and lift with your legs instead of your back.
Proper Posture
Good posture is essential for pelvic floor health. When you slouch or hunch over, you put extra pressure on your pelvic floor muscles, which can lead to weakening and incontinence. Make a conscious effort to sit up straight and engage your core muscles throughout the day. When standing, distribute your weight evenly on both feet and avoid locking your knees.
Avoiding Straining During Bowel Movements
Straining during bowel movements can also put extra pressure on your pelvic floor muscles, which can lead to weakening and incontinence. To avoid straining, make sure you are getting enough fiber in your diet and staying hydrated. If you are having trouble with constipation, talk to your doctor about safe and effective treatments.
Pelvic Floor Physical Therapy
If you are experiencing pelvic floor issues, consider seeing a pelvic floor physical therapist. These trained professionals can help you strengthen your pelvic floor muscles and improve your overall pelvic health. They can also teach you exercises and techniques to help you avoid future problems.
When to Seek Medical Help
If you are experiencing persistent pelvic pain, urinary or bowel incontinence, or pain during sex, it is important to seek medical help. These symptoms could be a sign of a more serious condition, such as pelvic organ prolapse, urinary tract infection, or endometriosis.
It is also important to seek medical help if you have been doing pelvic floor exercises for several weeks and have not seen any improvement in your symptoms. Your healthcare provider may refer you to a pelvic floor physical therapist who can evaluate your pelvic floor muscles and develop a personalized treatment plan.
If you have recently given birth and are experiencing any of these symptoms, it is important to talk to your healthcare provider about your options for treatment. Pelvic floor physical therapy can be a safe and effective way to strengthen your pelvic floor muscles and improve your symptoms.