WRITTEN BY JENNY DEVLIN, MSK PHYSIOTHERAPIST AND SPECIALIST WOMEN’S HEALTH PHYSIOTHERAPIST AT PHYSIO EFFECT

So, you’ve just had a baby… CONGRATULATIONS!! 

The first days and weeks postpartum can be a blur and prioritizing pelvic floor exercises might not be at the forefront of everyone’s mind.  There are some things you can do, however, throughout the day to start working on your pelvic floor while also enjoying sweet baby cuddles.

BREATHE

Something that we do every day but often don’t do well.  Once we have had a baby our breathing is often altered as our baby has been taking up the space in our abdominal cavity and achieving a deep breath might have been tricky for the past few months. Remembering how to take deep breaths can help with the healing process. Our diaphragm and pelvic floor move together and as a result breathing deeply in can help relax and lengthen the pelvic floor muscles and conversely exhaling can help engage the same muscles.  

Getting the muscle pump of the pelvic floor working can aid pelvic congestion and help heal the tissues through lymphatic drainage.

Deep breathing can also help us enter into ‘rest and digest’ mode which can help us feel calm and decrease anxiety and enjoy being present with our baby.

You can practice breathing anywhere but it might be easiest sitting or in a semi-reclined position.  Make sure you’re comfortable.  Inhale slowly through the nose, feeling the air fill the lungs and the pelvic floor lengthen.  Exhale gently through the mouth and feel the recoil of the tissues.  Keep your shoulders and jaw relaxed. You can learn more about the structures that make up your abdominal cannister, including your pelvic floor in our recent Blog Post.

Posture

Throughout the day, check in with your posture while sitting, standing and moving around.  Has your posture changed since having your baby? Can you find your way back to your previous position?

How we hold ourselves while feeding baby for many hours per day is important.  Make sure baby is supported to come up to you, so that you don’t have to hunch over to feed.  Try to maintain an upright posture for feeding as much as you can - it has an impact, not only on your back, neck and shoulders, but on your pelvic floor too! This NHS guide has ideas alternative breastfeeding positions from the commonly adopted ‘Cradle Hold.’

Have a think when you’re holding baby, are you always holding them on one side? Can you switch? Can you wear them for a while in a carrier instead of carrying them? Try placing your hands on your ribs and stacking them over your pelvis.

There are lots of little ways we can improve postures throughout the day to make our pelvic floor a little happier and function better too!

Pelvic Floor Exercises

Throughout the day try to practice a few pelvic floor muscle contractions. You may find it easier to do it lying down or in sitting.  Check in with yourself and see what you can feel.  You should be able to feel a gentle lift of the pelvic floor without your pelvis tilting and without your legs or bum muscles working hard. You should also be able to feel it relaxing. Try for some longer contractions and some short, fast ones too.

Gentle Exercise

In the first days postpartum, take it easy.  No matter how your baby was born, the body goes through a lot to bring your little one into the world.  You might feel like you can do more exercise wise, but do you really need to? Give your body time to rest and recover and gradually build in your exercises.  The first days or weeks might start out just thinking about pelvic floor, core and posture and progress from there. We are all about getting you back to doing the things you LOVE so let’s make sure you’re doing them sequentially in a way that’s right for your body and will allow you to continue doing them long term!

See a Pelvic Floor Physiotherapist

Pelvic floor symptoms are common, but they are not normal!  We hear a lot of people normalizing pain or incontinence.  Often ladies don’t know there is help out there but there is level 1, grade A evidence to show that pelvic floor assessment and treatment can improve pelvic floor function.  Enjoy baby cuddles and gentle progressive exercises and anywhere from the 6 week mark, come and see us and have a pelvic floor evaluation so we can do an assessment, assist with any symptoms and help you work towards your goals, no matter what they are.