Login
Register

Home

About Us

Diagnoses

Treatments

Classes

Resources

Media

Testimonials

Blog

Account

Blog
Register
postpartum pelvic health
Image Courtesy of Hollie Santos via Unsplash | Postpartum Pelvic Health

Postpartum Pelvic Health Recovery Should Start Day 1.

Here are some tips to help you get your postpartum pelvic health (and general health) back on track:

This article focuses on 5 key techniques you can use to improve postpartum pelvic health. It covers diaphragmatic breathing to activate core muscles and kickstart lymphatic drainage, pelvic floor muscle coordination, posture, and the benefits of a pelvic floor evaluation by a physical therapist to begin improving postpartum pelvic health on day 1. It also provides detailed instructions and references scientific studies to provide further research.

1. Breathing With Intention

One of the most important recovery tools for postpartum pelvic health is one that we do all day, but are you doing it with intention? Diaphragmatic breathing can help you tap into your deep core muscles and assist in the healing process. When you focus your attention on breathing into the abdomen you activate the muscles of the core (diaphragm, intercostals, transverse abdominis, and the pelvic floor muscles). This breathing technique also helps to assist the pelvic floor muscles in another important job, lymphatic drainage. This can help eliminate excess waste and inflammation to help with healing. This is a great exercise to begin right after birth, when given the OK by your medical provider.

Additional benefits of diaphragmatic breathing were seen in the study by Fiskin et al., 2018, which concluded improved psychological state and increased mother-baby attachment. Not only are you reaping the benefits but so is the baby!

This can be practiced anywhere but may be easiest lying propped up on pillows/sitting

  • Place one hand on your belly and another on your chest.
  • Inhale through your nose (you should feel your ribs move out to the side and also into your back/bra). You will also notice a slight rise of your abdomen.
  • Then, exhale through your mouth.
  • With inhalation, the pelvic floor muscles should lengthen and with exhalation they rebound.

2. Pelvic Floor Muscle Coordination

It’s not just about the kegel anymore!

The Kegel is a contraction or the shortening phase of a muscle. What is also important is the lengthening phase and the normal resting state of that muscle. This is much easier to understand by trying it out yourself.

  • Step 1: assess what your pelvic floor muscles feel like when you are sitting or at rest. Rate it on a scale from 0 being loose to 10 being clenched.
  • Step 2: attempt to do a kegel or pelvic floor muscle contraction. Ex: imagine trying to stop the flow of urine. Now what do you feel? Where are you on the scale 0-10?
  • Step 3: relax and let go of the kegel or contraction. Where are you on the scale now?
  • What is important is that you return to your “normal” resting number on the scale.
  • Currently, evidence supports the use of postpartum pelvic floor exercises to improve urinary incontinence, sexual function, and overall postpartum pelvic health. (Wu et al., 2018 Sobhgol et al., 2018)

3. Get Evaluated

It is important to understand that pelvic floor dysfunctions are very common but not normal! In a study by Lagaert et al., 2017 they found that 40% of women had pain with intercourse at six months postpartum. Another study, Schytt et al., found 22% of women had stress incontinence even at one year postpartum. These numbers are considered high and have become normalized as a part of having a baby. There is considerable evidence to support pelvic floor physical therapy to treat these common issues. Women are often surprised to find out that by simply improving their postpartum pelvic health, they can return to many of the activities they once did without incontinence or pain.

If you have attempted the first two things listed above and are having any difficulty, please consult with a pelvic floor physical therapist. Some additional signs that you may need to see a pelvic floor physical therapist are: pelvic pain, pain with intercourse, urinary incontinence, bowel incontinence, pelvic organ prolapse and other bowel or bladder issues.

Speak with your medical provider about your postpartum pelvic health and seek out a pelvic floor physical therapist. If you are unable to find one in your area many provide telehealth visits as well. Contact us here for in-office or telehealth in California and virtual consultations worldwide.

4. Posture

The “Mom posture” is a common alignment we see in our practice after a woman has had a baby. There are variations depending on how the Mother was carrying, previous posture, carrying of multiples, etc. Most commonly we will see that the ribcage is flared out or not sitting directly over the pelvis. This can affect all the muscles of the core previously discussed.

Easy technique to improve posture for optimal postpartum pelvic health benefits:

An easy way to realign is to place your hands on your ribcage and imagine stacking your ribs over your pelvis. First practice this in standing and then progress to using it when lifting your baby.

5. A Regular Excercise Routine Incorporating Pelvic Exercises

For the greatest impact on postpartum pelvic health, it is important to incorporate all of these techniques into an exercise routine.

Making sure to use your breath, good alignment and proper core activation with all your exercises. It is easiest to start with these techniques separately and once you feel like you have a good grasp on one, start combining them. The end goal is to be able to master all of these and be able to return to your preferred exercise or sport.

To start your own path to improving your postpartum pelvic health, contact us for an appointment here.

 

References

  • Fiskin G, Sahin NH, Effect of Diaphragmatic Breathing Exercise on Psychological Parameters in Gestational Diabetes: A Randomised Controlled Trial, European Journal of Integrative Medicine (2018).
  • Sobhgol, S. S., Priddis, H., Smith, C. A., & Dahlen, H. G. (2018). The Effect of Pelvic Floor Muscle Exercise on Female Sexual Function During Pregnancy and Postpartum: A Systematic Review. Sexual Medicine Reviews. doi:10.1016/j.sxmr.2018.08.002
  • Wu, Y. (Maria), McInnes, N., & Leong, Y. (2018). Pelvic Floor Muscle Training Versus Watchful Waiting and Pelvic Floor Disorders in Postpartum Women. Female Pelvic Medicine & Reconstructive Surgery, 24(2), 142–149. doi:10.1097/spv.0000000000000513
  • Lagaert, L., Weyers, S., Van Kerrebroeck, H., & Elaut, E. (2017). Postpartum dyspareunia and sexual functioning: a prospective cohort study. The European Journal of Contraception & Reproductive Health Care, 22(3), 200–206. doi:10.1080/13625187.2017.1315938
  • Schytt E;Lindmark G;Waldenström. “Symptoms of Stress Incontinence 1 Year after Childbirth: Prevalence and Predictors in a National Swedish Sample.” Acta Obstetricia Et Gynecologica Scandinavica, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15453888/

What Our Patients Have to Say

Prev
Next

Testimonial by Rosanna R., age 35

Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.

After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They told me they "just got used to it" but I couldn't see myself living that way.

Sex wasn't just painful, it was literally impossible - IT DIDNT FIT!

Read more: Testimonial by Rosanna R.,...

Testimonial by A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by R.M., Age 40

I can’t speak highly enough of the theapists at Femina Physical Therapy and how much they have helped me grow, discover, and love my body. I had had painful sex for my entire life, and didn’t know that there was anything that could be done about it. It was at the point where my husband and I were not having sex for MONTHs, because it was just too frustrating, and I hated feeling like I was the ONLY woman out there who had this problem, especially at my age. I finally brought it up to my doctor because I was turning 40 and my husband and I were barely having enough sex to conceive. And she brought up pelvic floor, PT. I didn’t even know this was a “thing”.

Read more: Testimonial by R.M., Age 40

Testimonial by Mary L.

I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

Read more: Testimonial by Mary L.

Testimonial by Mary L.

I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

Read more: Testimonial by Mary L.

Testimonial by Ann V.

I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

Read more: Testimonial by Ann V.

Subscribe To Our Newsletter

Get access to our free downloads and a 15% discount on Heather's book "Sex Without Pain"!
captcha 
I agree with the Terms and Conditions and the Privacy policy