Having a baby is an amazing experience, but it can also be tough on your body. One area that needs special care after childbirth is your pelvic floor.
Here’s how you can help your pelvic floor heal after giving birth.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles, nerves, and connective tissue that support your bladder, uterus, and rectum. These muscles can get stretched and weakened during pregnancy and delivery.
The pelvic floor is like a hammock that holds up your pelvic organs. It helps control your bladder and bowel movements.
During pregnancy, the baby’s weight puts extra pressure on these muscles. Childbirth, especially vaginal delivery, can stretch and sometimes tear these muscles.
Why Is Pelvic Floor Health Important?
A strong pelvic floor supports your bladder, uterus, and rectum, ensuring they function properly.
A healthy pelvic floor helps you avoid problems like:
- Fecal incontinence (leaking stool).
- Pain during sex.
- Pelvic organ prolapse (when organs drop from their normal position).
- Urinary incontinence (leaking urine).
Maintaining a strong pelvic floor is essential for your overall quality of life, helping you stay active and comfortable in your daily activities.
Signs Your Pelvic Floor Needs Healing
After giving birth, you might notice some signs that you’ve injured your pelvic floor.
These can include:
- Difficulty controlling bowel movements.
- Feeling pressure or a bulge in your vagina.
- Leaking urine when you cough, laugh, or sneeze.
- Pain in your lower back or pelvic area.
If you have any of these symptoms, talk to your doctor and get referred to a specialist called a urogynecologist.
Steps to Heal Your Pelvic Floor
Healing your pelvic floor after childbirth is crucial for your overall well-being. Here are some practical steps you can take to strengthen and heal your pelvic floor muscles.
Start with pelvic floor exercises
Pelvic floor exercises are an effective way to strengthen your pelvic floor.
Here’s how to do them:
- Identify the right muscles — The easiest way to find your pelvic floor muscles is to try to stop your urine flow midstream. The muscles used to stop your urine are your pelvic floor muscles.
- Contract and hold them — Tighten these muscles and hold them for about five seconds.
- Release and relax — Relax the muscles for five seconds.
- Repeat — Do this 10 times in a row, three times a day.
Regularly practicing Kegel exercises can significantly improve your pelvic floor strength, helping you regain control and support for your pelvic organs.
However, sometimes pelvic floors are too tight, and these exercises can actually make issues worse. If this isn’t improving your symptoms, see a pelvic floor physical therapist.
Stay active
Lower-impact exercises like walking can promote healing and good blood flow. Avoid heavy lifting and high-impact exercises until your doctor says it’s OK.
Eat a healthy, fiber-rich diet
Eating a diet rich in fiber can help prevent constipation, which puts extra pressure on your pelvic floor.
Here are some high-fiber foods you can include in your diet:
- Apples.
- Black beans.
- Broccoli.
- Carrots.
- Chia seeds.
- Lentils.
- Oats.
- Quinoa.
These foods can help you maintain a healthy digestive system and prevent constipation.
Make sure you drink plenty of water to stay hydrated.
Use a pessary
A pessary is a small, removable device that you can insert into your vagina to support your pelvic organs. Talk to your doctor to see if this is a good option for you.
Try physical therapy
Find a physical therapist who specializes in pelvic floor health. They can teach you exercises and techniques for strengthening your pelvic floor.
They can also help you target any pain or discomfort you might experience.
Consider surgery
In some cases, you might need surgery to repair severe damage to the pelvic floor. Doctors usually recommend this as a final step if other treatments haven’t worked.
Additional Tips for Healing
In addition to gentle exercise and a healthy diet, here are some extra tips to help you strengthen your pelvic floor and support your recovery.
Practice good posture
Maintaining good posture can help support your pelvic floor muscles. Sit and stand up straight and avoid slouching.
Avoid heavy lifting
Lifting heavy objects places extra strain on your pelvic floor. If you need to lift something, make sure you bend your knees and keep your back straight.
Take care of your perineum
The perineum is the area between your vagina and anus. After childbirth, this area can get sore and swollen.
Try these tips to help care for your perineum:
- Apply ice packs — This can help reduce swelling and pain.
- Keep it clean — Gently cleanse the area with warm water and pat dry.
- Take sitz baths — Soak in a shallow bath filled with warm water to soothe the area.
Long-Term Pelvic Floor Health
Maintaining the health of your pelvic floor is an ongoing process; here are some tips for ensuring long-term strength and function.
Continue pelvic floor exercises
Even after you’ve healed, continuing to do pelvic floor exercises is a good idea. This can help you maintain your muscle strength and prevent future problems.
Manage your weight
Maintaining a healthy weight can lower the pressure on your pelvic floor. Talk to your doctor about a healthy weight range for you.
Stay hydrated
Drinking plenty of water can help keep your bladder healthy and prevent constipation.
When to See a Doctor
Know when to seek medical advice for pelvic floor issues. Staying proactive and talking with your doctor about any concerns you have are always good ideas.
They can help you find the best ways to support your pelvic floor health.
See your doctor if you notice any of the following:
- Difficulty controlling your bladder or bowels.
- Heavy bleeding.
- Severe pain in your pelvic area.
- Signs of infection, like bad-smelling discharge or fever.
Healing your pelvic floor after childbirth is an important part of your recovery. By exercising, staying active, eating well, and seeking help when you need it, you can strengthen your pelvic floor and avoid problems.