Pelvic Floor Health After A Baby: Why It Matters and How to Heal!
Bringing a baby into the world is a life-changing experience, but it’s also physically demanding. One area that often doesn’t get as much attention as it should is the pelvic floor. This group of muscles, ligaments, and tissues plays a crucial role in your body’s overall function, and postpartum recovery is a time when pelvic floor health deserves extra care and focus.
In this blog, we’ll dive into why pelvic floor health is so important after childbirth, the common issues that women face, and how to heal and strengthen your pelvic floor for long-term well-being.
What Is the Pelvic Floor?
The pelvic floor is a hammock-like structure of muscles and connective tissue that sits at the base of your pelvis. These muscles support vital organs such as the bladder, uterus, small intestine, and rectum. They also play a key role in bladder control, bowel function, sexual health, and supporting the core.
During pregnancy and childbirth, the pelvic floor muscles undergo significant stress. In the case of vaginal delivery, the muscles and tissues stretch to accommodate the baby, and they may not always return to their pre-pregnancy state afterward. Even with a C-section, the pelvic floor can still be affected by hormonal changes and the physical demands of carrying a baby.
Why Pelvic Floor Health Matters
After giving birth, maintaining a healthy pelvic floor is essential for several reasons:
Bladder Control: One of the most common issues women face after childbirth is urinary incontinence (leaking urine, especially when sneezing, coughing, or laughing). This happens because the pelvic floor muscles that support the bladder may be weakened or overstretched during delivery.
Bowel Function: A weakened pelvic floor can also affect bowel control, leading to difficulty with bowel movements or even faecal incontinence.
Pelvic Organ Prolapse: This occurs when the pelvic organs, like the bladder, uterus, or rectum, drop lower than normal due to weakened pelvic floor muscles. Prolapse can lead to a feeling of heaviness or bulging in the vagina, and in some cases, may require medical intervention. It is important to bear in mind that pelvic organ prolapse is more common many months or years after birth rather than immediately after.
Sexual Health: The pelvic floor muscles are responsible for sexual function, and after childbirth, women may experience discomfort, vaginal dryness, or a decrease in sensation during intercourse. Restoring pelvic floor health can improve sexual well-being.
Core Strength and Stability: The pelvic floor is an integral part of your core muscles, and weakening can affect posture, stability, and even contribute to lower back pain. Strengthening the pelvic floor can also improve overall body strength.
Signs You Might Need Pelvic Floor Rehabilitation
Many women are unaware that their pelvic floor muscles need attention after childbirth, but here are some signs to watch out for:
Urinary incontinence (leaking when sneezing, laughing, or exercising)
Constipation or difficulty passing stool
Pelvic pressure or a feeling of heaviness
Pain during or after sex
Lower back pain or discomfort when standing or sitting for extended periods
If you experience any of these symptoms, it’s important to seek help. Pelvic floor rehabilitation is not just about regaining control over bladder or bowel function—it’s also about restoring quality of life and helping you feel strong and confident again.
How to Heal and Strengthen Your Pelvic Floor
The good news is that with the right approach, the pelvic floor can heal and regain strength after childbirth. Here are some effective ways to support your recovery:
1. Pelvic Floor Exercises (Kegels)
Pelvic floor exercises, commonly known as Kegels, are one of the most effective ways to strengthen these muscles. Kegels involve contracting and relaxing the pelvic floor muscles, which can help to improve muscle tone, bladder control, and overall pelvic health.
2. Postpartum Pilates or Yoga
Gentle, low-impact exercises like pilates and yoga can help rebuild core strength and improve pelvic floor function. These exercises focus on engaging the deep abdominal muscles and encouraging mindful breathing, which supports pelvic floor health.
Look for postpartum-specific classes or work with an instructor who understands the needs of women in recovery. These practices can help restore stability and balance to your body without putting too much strain on your pelvic floor.
3. Pelvic Floor Rehabilitation
Pelvic floor rehabilitation is a specialised form of rehabilitation that can make a huge difference. A pelvic floor specialist is trained to assess your pelvic floor muscles, identify weaknesses or dysfunction, and guide you through targeted exercises to strengthen them.
If you’re experiencing significant pelvic floor issues (like incontinence or prolapse), working with a therapist is highly recommended. They can also teach you techniques for managing and improving symptoms in everyday life.
4. Breathing Techniques
Breathing properly during exercises and daily activities is key to pelvic floor recovery. Diaphragmatic breathing (deep belly breathing) helps to relax the pelvic floor and engage the muscles in a controlled way.
When you inhale deeply, let your belly expand. As you exhale, gently draw your pelvic floor muscles upward, as if you’re lifting them. This type of breathing is great for supporting your pelvic health, especially when combined with other exercises.
5. Addressing Scar Tissue or Trauma
Delivery interventions such as an episiotomy or tearing during vaginal birth can cause scar tissue to form, which may cause discomfort and hinder the healing process. A c-section will also lead to adhesions from scar tissue forming as part of the natural healing process. While it’s an essential part of healing, scar tissue is less flexible than the surrounding healthy tissue. The formation of scar tissue in the pelvic area can affect the surrounding tissues including the pelvic floor. A pelvic health specialist can help optimise the healing tissues and promote healing.
6. Staying Active and Mindful of Posture
Maintaining good posture throughout the day can also support pelvic health. Avoid slouching or bearing excessive weight on one side of your body, as this can strain the pelvic muscles. Gentle activities like walking or swimming can help you stay active without overexerting your muscles.
When to Seek Professional Help
If you’ve been doing exercises but aren’t seeing improvement or if your symptoms are impacting your daily life (like prolapse, incontinence, or chronic pain), it’s important to see a healthcare provider. Pelvic floor dysfunction can sometimes be more complex, and a professional can offer personalised guidance and treatment options.
Conclusion
Pelvic floor health is a crucial part of postpartum recovery, yet it’s often overlooked. By taking proactive steps to strengthen and rehabilitate these muscles, you can prevent long-term issues and improve your overall quality of life. Whether through pelvic floor exercises, pelvic floor rehabilitation, or mindful breathing, there’s a wealth of tools available to support your recovery.
If you’re experiencing any discomfort, noticing changes in your pelvic health after childbirth, or want to ensure you are encouraging optimal pelvic floor recovery after birth, don’t hesitate to seek help. The road to recovery is individual, but with the right care, you can regain strength, confidence, and a sense of control over your body again.
At Femme Health Clinic, we specialise in helping women heal after childbirth, and we’re here to guide you through every step of your postpartum recovery journey. Reach out to us to learn more about pelvic floor health and how we can support you!