Pregnancy and childbirth can be profound experiences for women. Beyond the brilliance of bringing a whole new life into the world, a woman’s body experiences enormous physical changes and challenges during and after childbirth. While there tends to be a lot of discussion about breastfeeding, sleep patterns and nappy changing, something that is often not addressed is the impact childbirth can have on a woman’s pelvic floor. As well as taking excellent care of your new baby, postnatal physiotherapy and pelvic floor strengthening exercises are an important part of self-care and supporting your recovery.
Understanding Postnatal Physical Changes
While undoubtedly miraculous, childbirth is a demanding physical process that can leave lasting impacts on a woman’s body. Physiological changes such as pelvic floor weakening, abdominal muscle separation (diastasis recti), and musculoskeletal discomfort are common occurrences postpartum. These changes, while natural, can have significant impacts on a woman’s well-being if left unaddressed.
Pelvic Floor Weakening
Perhaps one of the most well-known postnatal changes is pelvic floor weakening. The pelvic floor muscles, a group of muscles located at the base of the pelvis, play a crucial role in supporting the pelvic organs, including the bladder, uterus and rectum. During pregnancy and childbirth, these muscles undergo immense strain and stretching to accommodate the growing foetus and facilitate delivery. As a result, they may become weakened or damaged, leading to issues such as urinary incontinence, pelvic organ prolapse, and decreased sexual function.
Pelvic Floor Weakening
Perhaps one of the most well-known postnatal changes is pelvic floor weakening. The pelvic floor muscles, a group of muscles located at the base of the pelvis, play a crucial role in supporting the pelvic organs, including the bladder, uterus and rectum. During pregnancy and childbirth, these muscles undergo immense strain and stretching to accommodate the growing foetus and facilitate delivery. As a result, they may become weakened or damaged, leading to issues such as urinary incontinence, pelvic organ prolapse, and decreased sexual function.
Abdominal Muscle Separation (Diastasis Recti)
Another common postnatal change is diastasis recti, a condition characterised by the separation of the rectus abdominis muscles, commonly known as the “six-pack” muscles. During pregnancy, the uterus expands, causing the abdominal muscles to stretch and separate to accommodate the growing baby. While this is a natural process, in some cases, the separation may persist postpartum, resulting in a weakened abdominal wall and core instability. Diastasis recti can contribute to back pain, pelvic floor dysfunction, and difficulty with functional activities such as lifting and carrying.
Musculoskeletal Discomfort
Women may also experience musculoskeletal discomfort postpartum. The physical demands of pregnancy and childbirth can strain various musculoskeletal structures, including the back, hips, and pelvis. Common complaints include back pain, pelvic girdle pain, and sacroiliac joint dysfunction (lower back and/or leg pain). These issues can significantly impact a woman’s mobility, comfort, and overall well-being during the postnatal period.
Understanding and addressing postnatal physical changes early on can make navigating the challenges of childbirth and life with a newborn a little easier. A physiotherapist, specialising in women’s health, can develop a personalised treatment plan that addresses pelvic floor dysfunction and associated musculoskeletal discomfort. Through targeted exercises, manual therapy techniques, and education, women can better regain strength, function, and confidence in their bodies postpartum.
The Role of Postnatal Physiotherapy
Postnatal physiotherapy provides personalised care and guidance to women navigating postpartum recovery and dealing with issues like pelvic floor dysfunction, urinary incontinence, and pelvic organ prolapse.
Physiotherapists work closely with each patient to develop tailored treatment strategies that address their unique symptoms, circumstances and goals. This personalised approach enhances the effectiveness of interventions and empowers women to take an active role in their recovery journey. Seeking guidance from a qualified physiotherapist ensures you receive evidence-based advice backed by the latest research and clinical expertise to optimise successful rehabilitation and long-term well-being.
Benefits of Pelvic Floor Strengthening Exercises
As part of your postnatal physiotherapy treatment, your therapist may suggest pelvic floor strengthening exercises. Beyond muscle toning, pelvic floor strengthening exercises are designed to target the muscles supporting the pelvic organs, leading to improvements in bladder control, reduction of pelvic floor disorders and enhancement of quality of life for women postpartum and beyond. Numerous studies confirm the efficacy of pelvic floor exercises in bolstering pelvic floor muscle tone, thereby reducing the incidence of urinary incontinence and pelvic organ prolapse.
A systematic review and meta-analysis published in the Cochrane Database of Systematic Reviews concluded that pelvic floor muscle training is associated with a reduction in urinary incontinence episodes and improved quality of life for women experiencing postpartum urinary incontinence. Overall, the evidence overwhelmingly supports the inclusion of pelvic floor exercises as a valuable tool in postnatal rehabilitation, offering women a non-invasive, cost-effective means of improving pelvic floor health and enhancing their overall quality of life.
Safe Exercise Practices Postpartum
While exercise is essential for postnatal recovery, it’s crucial to approach it with care. Gradual progression, proper technique, and listening to the body’s signals are paramount in ensuring a safe and effective postnatal exercise routine. Be sure to consult with your healthcare professional before starting any exercise program postpartum, especially if you have had complications during pregnancy or childbirth. Your physiotherapist will guide you in how best to approach a beneficial postpartum exercise regime.
Acupuncture in Postnatal Care
As well as physiotherapy, acupuncture is a popular and effective complementary therapy in postnatal care, offering potential benefits in relieving postnatal discomfort, promoting relaxation, and supporting hormonal balance. Studies have shown promising results in using acupuncture to alleviate postpartum symptoms such as pelvic pain and fatigue, complementing the holistic approach of postnatal physiotherapy.
Studies also show that acupuncture can be effective in the management of postpartum depression. It is essential to consult with a qualified acupuncturist to ensure safe and effective treatment.
Tips for Postnatal Recovery at Home
A holistic approach to postnatal recovery should include self-care strategies that boost physical and emotional well-being. As well as seeking guidance from health professionals, there are many small things you can do at home that can have significant health benefits. Focusing on correct posture can help relieve strain on the body, particularly the back and pelvis. Maintaining proper posture during daily activities like breastfeeding, lifting and carrying may alleviate discomfort and prevent musculoskeletal issues. Integrating ergonomic considerations into your home environment – using supportive pillows while breastfeeding or babywearing – can improve comfort and optimal body alignment.
Lifestyle modifications also play a critical role in facilitating postnatal recovery. Prioritising rest and relaxation, especially in the weeks after giving birth, allows the body time to heal and replenish energy reserves. As does a balanced diet, rich in nutrients, hydration and adequate protein, which supports tissue repair and overall recovery. Gentle exercises, such as walking or postnatal yoga, can promote circulation, reduce stress and gradually rebuild strength without overstressing the body.
Open communication with your healthcare providers is an important part of your postnatal recovery. Women should feel empowered to discuss any concerns or symptoms with their healthcare team to prevent any further complications and expedite healing.
Talk to the women’s health experts at Physio Connect to create a personalised postnatal treatment plan to reclaim your strength and vitality, allowing you to enjoy motherhood and be the best possible mum for your newborn.
