If you’re a new mum, you likely have a million things on your mind. The anticipation and preparation before birth, combined with the myriad of concerns that follow, can be downright overwhelming. It’s all too easy to become so focused on your baby that you lose sight of your own needs.
Many new mothers either ignore pelvic floor issues or feel too embarrassed to address them, even though they are incredibly common. In fact, studies show that over 70% of women experience some form of pelvic disorder after pregnancy. Prioritising your health and well-being is just as important as caring for your baby, and that’s precisely what the team at Physio Connect is here to do.
Pregnancy and the Pelvic Floor
You’ve likely heard of the pelvic floor, but you might not be aware of its many functions.
The pelvic floor is a group of muscles that play a vital role in urinary control, bowel function, and sexual health. They support your bladder, bowel, and uterus, ensuring everything stays in place and functions properly. During pregnancy, your body undergoes remarkable changes to accommodate and nurture your growing baby. These changes, while miraculous, can put quite a strain on your pelvic floor muscles.
Some common postpartum effects on your pelvic floor include:
- Incontinence: Leaking urine when you sneeze, laugh, or exercise can be frustrating and embarrassing, but you’re not alone. It’s by far the most common postpartum issue.
- Pelvic Organ Prolapse: This occurs when the pelvic organs (bladder, uterus, or rectum) descend lower than usual, causing discomfort or a feeling of heaviness.
- Pain: Some women experience pain in the pelvic area, which can affect daily activities and intimacy even after you’ve waited more than the recommended six weeks postpartum.
Signs of Pelvic Floor Dysfunction
Early detection and seeking help are crucial for effective pelvic floor dysfunction management and recovery. Some symptoms to watch out for include:
- Leaking urine: This can happen when coughing, sneezing, laughing, or running.
- Urgency issues: Failing to reach the toilet in time can be a sign of pelvic floor dysfunction.
- Passing wind: Involuntary passing of wind from either the anus or vagina when bending over or lifting.
- Constipation: Straining or pushing to pass a bowel movement
- Tampon issues: Tampons that dislodge or fall out are another indicator.
- Vaginal bulge: A distinct bulge at the vaginal opening.
- Heaviness: A sensation of heaviness in the vagina, pelvis, or back.
- Recurrent infections: Frequent urinary tract infections or thrush.
- Pain: Experiencing vulval pain, pain during intercourse, or inability to orgasm.
Benefits of a Strong Pelvic Floor
Having a strong pelvic floor isn’t just about avoiding discomfort; it’s about living your best life. Here are some of the key benefits that can make a real difference in your day-to-day:
- Improved Bladder and Bowel Control: You deserve to go for a jog or have a good laugh without that nagging worry of a little leak. Strengthening your pelvic floor muscles will make these day-to-day scenarios worry-free.
- Enhanced Sexual Satisfaction: having a baby doesn’t mean your intimate life has to end. Your pelvic floor muscles play a crucial role in sexual function, helping to increase sensation and making it easier to achieve orgasm.
- Better Support for Pelvic Organs: Pelvic organs have an important job, keeping everything in place. A little extra support never hurts, especially after you’ve given birth.
- Enhanced Quality of Life: This aspect is often overlooked, but many mums report that addressing their pelvic floor issues significantly boosts their mental and emotional well-being.
Pelvic Floor Exercises
If you’ve spent any time on the internet you’ve likely heard of Kegels. The concept might sound a bit strange at first, but think about it: we work out our external muscles, so why not give our internal muscles the same attention? Kegels are all about strengthening the pelvic floor, and the great part is they can be done anytime, anywhere, without any equipment.
Our Step-by-Step Guide to Performing Kegel Exercises
- Identify Your Pelvic Floor Muscles: The first step is to locate the right muscles. One way to do this is to try stopping your urine flow midstream. The muscles you use to do this are your pelvic floor muscles. If you’re struggling to locate these muscles, check out Pelvic Floor First’s comprehensive breakdown.
- Get Comfortable: You can do Kegels while sitting, standing, or lying down. For your first attempt, find a position that feels most comfortable for you.
- Contract Your Muscles: Tighten your pelvic floor muscles and hold that contraction for 3-5 seconds, then relax for the same amount of time. Make sure you are not tightening your abdomen, thighs, or buttocks—just your pelvic floor muscles.
- Repeat: Aim to do 10-15 repetitions per session. It might be hard at first, but as your muscles get stronger, gradually increase the duration of each contraction and relaxation.
For best results, try to do Kegel exercises three times a day. This might sound like a lot, but
The beauty of Kegels is their flexibility. You can do them almost anytime and anywhere. Waiting for the Bus? Do a set of Kegels. A Commercial came on during your favourite TV show? Use that time to squeeze in a few reps. Integrating Kegels into these small moments of your day can make a big difference in your pelvic health. Plus, as you get used to them, they’ll become just another part of your routine, like brushing your teeth or drinking your morning coffee.
Other Effective Exercises and Techniques
If Kegels aren’t cutting it for you, don’t worry—there are other fantastic options. Exercises like yoga and Pilates, which focus on core strengthening, can do wonders for your pelvic floor. These activities not only boost your overall strength and flexibility but also enhance your body awareness. And let’s not forget the importance of maintaining good posture and alignment—they support your pelvic floor and help reduce strain. Incorporating these practices into your routine can make a big difference in your pelvic health and overall well-being.
Seeking Professional Help
Sometimes, despite our best efforts with Kegels and Pilates, pelvic floor issues persist. It’s important to know that you’re not alone, and seeking professional help can make a world of difference. Reading stories of others in similar situations, like Georgia, who consulted a professional after experiencing a feeling of heaviness, can help you recognise when it’s time to seek help. If you’re dealing with symptoms like persistent incontinence, a sensation of heaviness in the pelvic area, or consistent pain during intercourse, we strongly encourage professional help.
<h3> What to Expect from a Pelvic Floor Physiotherapy Session <h3>
- Initial Consultation: Your first session will involve a confidential discussion about your specific concerns and a thorough assessment to understand your unique needs.
- Personalised Treatment Plan: Based on your assessment, the physiotherapist will create a personalised treatment plan tailored to your needs. This might include specific exercises, lifestyle modifications, and education about your condition.
- Holistic Approach: Our approach is holistic, considering not only your pelvic floor issues but also your overall health and long-term goals. This ensures that your treatment is comprehensive and effective.
- Accessibility: Since October 2022, maternal birth injuries have been eligible for physiotherapy coverage under ACC. This means more accessible and affordable care for new mothers.
Myths and Misconceptions
Being a new mum is hard enough without having to navigate through all the misinformation floating around. Here are a few common myths that are important to debunk:
Myth #1: Kegels Are Only for Women with Incontinence
Reality check: Kegels are for everyone. Whether you’re dealing with incontinence or not, Kegels help strengthen your pelvic floor, which can prevent future issues and improve your overall pelvic health.
Myth #2: Pelvic Floor Issues Will Go Away on Their Own
Unfortunately, ignoring pelvic floor issues won’t make them disappear. In fact, they will likely get worse over time. Fortunately, the road to recovery is extremely easy with the right exercises and professional guidance.
Myth #3: You Can Do Kegels Anytime, Anywhere, So You Don’t Need a Professional
While it’s true that you can do Kegels discreetly having professional guidance ensures you’re doing them correctly and effectively. A women’s health physiotherapist can provide more extensive advice and techniques tailored to your needs.
Myth #4: Pelvic Floor Problems Only Happen to Older Women
This is an especially frustrating myth because Pelvic floor issues can affect women of all ages, especially after childbirth. We find that Active and POP is a great support site for women of all ages experiencing pelvic prolapses. Here you’ll find inspiring stories designed to destigmatise prolapses and encourage proactive recovery.
Conclusion
Navigating postpartum life is a whirlwind, but don’t let pelvic floor issues add unnecessary stress. It’s perfectly normal to face these challenges, and you’re certainly not alone. Many new mums, just like you, have taken proactive steps to improve their pelvic health and have seen remarkable results. So, whether you want to navigate this journey on your own, or with the help of one of our specialised physiotherapists, we wish you all the best. And remember, while you’re busy being an amazing mum, don’t forget to be kind to yourself too. Embrace the resources available, debunk the myths, and take proactive steps towards a healthier, happier you.
