By Wren Patel, RN MSN
Have you ever heard of someone needing to cross their legs to avoid leaking each time they laugh, sneeze, or cough just because they’ve had kids? This does not have to be our fate! Read on to learn my top 5 tips for postpartum pelvic floor recovery and avoid the lifelong pantyliners.
1. Start before the baby arrives!
The best thing you can do for your pelvic floor recovery is to start early. Now, if you’re thinking, ‘Well great, my baby is already here, I missed out!’ don’t worry — you can still have a great recovery. But if you’re lucky enough to be reading this ahead of time, my best advice is to build a solid relationship with how it feels to engage and relax your pelvic floor now. After the baby comes (no matter what kind of delivery you have), when you go to do those pelvic floor exercises, you most likely won’t feel anything.
2. Weave postpartum pelvic floor recover into your day
Don’t feel like you need to take time out of your day to get your pelvic floor exercises done. You can do them when you’re driving, watching TV, working at your computer, and once the baby is here every feeding time can be pelvic floor exercise time.
Pelvic floor exercises
Some delivering parents really appreciate being able to work on re-engaging their pelvic floor before adding back in jogging or other higher-impact work.
Layer in exercise as it feels right for your body. Pepper in some breathing/core engagement practice as you advance from the stationary positions. They can be incorporated while doing toe taps, marching in place, or side steps.
There are many different exercises you can do, but here is a very basic overview on how to properly engage and relax your pelvic floor. The pelvic floor is a basket of muscles that is responsible for holding up your pelvic organs (bladder, rectum, uterus, etc.). It’s a common misconception that if you have a C-section you don’t need to do pelvic floor exercises — wrong! Your pelvic floor is stressed out from carrying around that baby for 9 months! The muscles attach to your pubic bone in the front, your coccyx (tip of the tailbone) in the back, and your sitting bones left to right. It’s like a diaphragm that moves up and down when you breathe, and you can use this to your advantage to learn how to do pelvic floor exercises.
If you have no relationship with these muscles whatsoever (and that’s totally okay!), then imagine engaging the muscles that would stop the stream of urine or the passage of gas or stool to get a feel for where they are and what it feels like to engage and relax them.
Use your inhale to totally relax your pelvic floor. Now, use your exhale to engage them, but rather than thinking of squeezing or tightening them, think of lifting them upward. If you’re pregnant, also think of giving your baby a “hug” with your abdominal muscles as you engage your pelvic floor. If you’re already postpartum, think of drawing your navel back toward your spine and upward as you engage your pelvic floor. Make sure your pelvic floor muscles fully relax between repetitions. Try for 10 repetitions once a day to start, and build from there.
3. Give yourself a break
Give yourself a break and don’t rush your recovery. Even if you were experienced with pelvic floor exercises before, your muscles are fatigued after birth. Start with just 2-3 reps, and take it slow. Avoid heavy lifting and let others help with tasks while you heal. Your body has gone through a major event, and it’s okay if recovery takes longer than 6 weeks.
If you miss a session, don’t be discouraged—just get back on track. Incorporate pelvic floor exercises into your routine, and be kind to yourself as your body heals. Every effort counts!
4. Prioritizing comfort for postpartum pelvic floor health
As you move on with your recovery journey, remember to keep those pregnancy clothes in your laundry circulation for a while. Restrictive clothing can alter the pressure that is put on the pelvic floor. Avoid tight waistbands and consider a few pairs of transitional pants during this postpartum phase.
Stay hydrated and eat foods that won’t constipate you. Soft, easy stools are your friend right now! And don’t be surprised if you are altogether unable to hold it, or even if you have an accident. Remember how I mentioned that your pelvic floor is super fatigued and stressed out? Don’t worry, you won’t be peeing (or worse) in your pants forever. This is temporary — as long as you do your exercises!
5. See a pelvic floor physical therapist
At your postpartum follow-up appointment, be proactive and ask your healthcare provider for a referral to a pelvic floor physical therapist, even if you think you don’t need it. Check with your insurance to see if it’s covered. It’s a valuable resource that can support your recovery and is beneficial, regardless of how you’re feeling.
Remember, this information is for educational purposes only and should not replace professional medical advice. Always seek guidance from your doctor or a qualified physical therapist for personalized recommendations.
About the author
Wren Patel is a Registered Nurse, Licensed Massage Therapist, Yoga Teacher, and Karuna® Reiki Master & Teacher. She is the owner of The Soma Haus. With her broad knowledge in the field of health and wellness, as well as perinatal loss, she brings a depth of experience to Transitions Into Parenting.