Pelvic Floor Recovery Postpartum

Pelvic Floor Recovery Post Pregnancy: A Comprehensive Guide for New Mums Eager to Return to the Gym

Welcoming a new life into the world is undoubtedly a miraculous and transformative experience, but the journey doesn't end there. For many new mothers, the desire to reclaim their pre-pregnancy fitness and head back to the gym is a common goal. However, the importance of pelvic floor recovery post-pregnancy often takes a backseat in the eagerness to resume regular workouts.

Understanding Pelvic Floor Health:

The pelvic floor is a group of muscles and ligaments that support the bladder, uterus, and bowel. During pregnancy and childbirth, these muscles undergo significant stress and strain, leading to potential issues such as urinary incontinence, pelvic organ prolapse, and decreased sexual satisfaction. Prioritising pelvic floor recovery is crucial for overall well-being and successful return to physical activity.

Getting Started:

  1. Consultation with Healthcare Professionals: Before embarking on any postpartum fitness journey, it's essential to consult with healthcare professionals, including obstetricians, gynecologists, or physiotherapists. They can assess the pelvic floor and provide personalised advice based on individual needs and circumstances.

  2. Pelvic Floor Exercises: Kegel exercises are the cornerstone of pelvic floor rehabilitation. These exercises involve contracting and relaxing the pelvic floor muscles to improve strength and endurance. Incorporating these exercises into daily routines can significantly contribute to recovery.

  3. Gradual Return to Exercise: While the desire to resume pre-pregnancy workouts may be strong, it's vital to start slowly. Begin with low-impact exercises such as walking, swimming, or postnatal yoga. As strength and confidence in the pelvic floor increase, gradually reintroduce more intense activities.

  4. Focus on Core Strengthening: Targeting the core muscles, including the transverse abdominis and obliques, aids in overall stability and supports the pelvic floor. Engage in exercises like plank variations and pelvic tilts to strengthen the entire core.

  5. Use of Ice: Apply ice using our Relax and Recover ice packs over any perineal swelling or stitches for 5-10mins ever 2-3 hours for 48hours. This will assist with swelling and pain management. Our Instant Cooling Padiscles can also aid in this.

  6. Wear a Supportive Garment: These help to compress the abdomen and internal organs, improve posture, support the scar or tear site, and protect your pelvis from strain. 

The Importance of Seeking Treatment:

  1. Urinary Incontinence: Postpartum urinary incontinence is a common concern, affecting many new mums. If symptoms persist beyond the initial weeks, seeking professional help is crucial. Pelvic floor physical therapy can provide targeted exercises to address incontinence issues.

  2. Pelvic Organ Prolapse: Pelvic organ prolapse occurs when pelvic organs, such as the bladder or uterus, descend into the vaginal canal. Symptoms may include a feeling of fullness or pressure. Early intervention through physical therapy and lifestyle modifications can prevent the progression of prolapse.

  3. Sexual Dysfunction: Changes in pelvic floor function can impact sexual satisfaction. Seeking treatment, such as pelvic floor physical therapy or counseling, can address any discomfort or concerns related to sexual intimacy.

  4. Pelvic Pain: Persistent pelvic pain, whether during daily activities or exercise, warrants attention. A healthcare professional can help identify the root cause and recommend appropriate interventions for pain management.

Embarking on the journey of pelvic floor recovery post-pregnancy is a vital step for new moms eager to return to the gym. By prioritizing consultations with healthcare professionals, incorporating targeted exercises, and addressing any postpartum symptoms, women can not only reclaim their physical well-being but also set the foundation for a healthy and active lifestyle. Remember, a strong pelvic floor is not just about fitness; it's about embracing a holistic approach to postpartum recovery and ensuring long-term health and vitality.