What is the Pelvic Floor? Think of your pelvic floor as a hammock that stretches from your pubic bone to your tailbone, side to side. It holds up your bladder, bowel, and uterus, while also supporting the urethra, vagina, and rectum. The front muscles keep you from leaking urine, the back muscles do the same for your bowels, and together they play a big role in your sexual health and enjoyment.
- Your pelvic floor needs time to heal and recover after bub arrives- Pregnancy puts a lot of pressure on your pelvic floor with the added weight of your baby, placenta and fluid. This causes your muscles and tissues to stretch and sometimes weaken. Pregnancy hormones also play apart, softening and loosening your muscles to get your body ready for childbirth. On top of that, your pelvic floor muscles work hard during labor and delivery, so they need time to recover after bub arrives before you can work on restrengthening. Lying flat for 30 minutes, twice a day will help reduce swelling and discomfort by taking extra weight from gravity off your pelvic floor and lower abdominal muscles.
- A bit of a contrast from above but your pelvic floor needs attention and time to regain strength after your little one arrives. It is usually safe to start pelvic floor exercises 1 to 2 days following the birth of your baby (provided there is no increase in pain). Pelvic tilts are a great way to begin. To perform a pelvic tilt you will need to lie flat on the ground with your feet and knees a hip width apart. Engage your core by bringing your belly to your spine and closing the gap between your lower back and the floor. You are tilting your pelvis toward your nose (if that is a better visual). Hold for 3-5 seconds at first, release, and repeat 10 times for 3 reps.
- It’s important to check out what’s going on down there and get familiar with what your “normal” is so if something is not right you can identify and talk to a medical professional. Remember your vulva and vagina are body parts, just like any other part of your body.
- Your Stitches Only Need Water – Not Soaps or Scents! 🚫 Fragrances mess with your pH and strip away your vulva’s natural defenses, leaving you more prone to infections and irritation. Remember to gently separate your labia, even with stitches – it’s key to staying clean. The same goes for caesarean scars!
- Avoid constipation, and don’t rush that first poo!🚽 After bub arrives, your body needs time to heal and when you’re constipated, you’re putting unnecessary pressure on your pelvic floor, which can lead to leaks, discomfort, and even long-term issues. Stay hydrated, eat fiber-rich foods, and avoid straining. If it’s a constant struggle, try a squatty potty position to make things easier and gentler on your healing body.
- Don’t Let Pelvic Floor Problems Steal Your Confidence, Mama! 🚨 Urinary Incontinence is common, But It’s NOT Normal. If you’re leaking, it’s time important to take back control and strengthen (or Relax) your pelvic floor. Getting help from a women’s health physio is key! In fact, even if you don’t have any symptoms, it is recommended that all women regardless of what type of birth you had, see a women’s health physio at 6-8weeks postpartum.
