Giving birth is one of the most beautiful things a woman can experience. However, it can also leave you with some unwanted side effects, such as pelvic floor dysfunction. Your pelvic floor muscles play an important role in supporting your bladder, uterus, and rectum. And they can become weak after giving birth – especially if you had a difficult delivery. In this blog post, we’ll go over some tips and tricks for taking care of your pelvic health after giving birth.
One of the best things you can do to strengthen your pelvic floor muscles is to do Kegel exercises. These exercises help to improve bladder control and reduce the risk of incontinence. To do Kegels, you need to tighten and relax your pelvic floor muscles repeatedly. Start by doing 10-15 repetitions several times a day. Make sure you’re contracting the right muscles by squeezing as if you’re trying to stop the flow of urine. You can do Kegels anytime and anywhere – on the bus, while standing in line, or even while watching TV.
Go Easy on the Heavy Lifting
Heavy lifting can put a lot of strain on your pelvic floor muscles. During the first few weeks after giving birth, try to avoid lifting anything heavier than your baby. If you do have to lift something heavy, use your leg muscles instead of your back and abdominal muscles. Always remember to take it slow and steady, and don’t push yourself too hard.
Watch Your Posture
Your posture plays an important role in overall female pelvic health. Poor posture can put unnecessary pressure on your pelvic floor muscles, causing them to weaken. When you’re standing, make sure to engage your abdominals, lengthen through your spine, and keep your shoulders relaxed. If you’re nursing, try to avoid hunching over your baby. Instead, use a breastfeeding pillow to bring your baby up to your breast level.
Seek Professional Help
If you’re experiencing persistent pelvic pain or discomfort after giving birth, it’s important to seek professional help. Your doctor or physiotherapist can assess your pelvic floor muscles and give you specific exercises to strengthen them. They can also recommend other treatments, such as pelvic floor therapy, to help improve your pelvic health.
Last but not least, make sure to practice self-care to help reduce stress and promote healing. Get plenty of rest and sleep when your baby sleeps. Eat a healthy and balanced diet, and drink plenty of water to stay hydrated. Take warm baths or showers to help soothe sore muscles, and consider getting a massage to help release tension. Remember to be kind to yourself, and give yourself time to recover.
Taking care of your pelvic health after giving birth is essential to your overall well-being. By doing Kegel exercises, going easy on the heavy lifting, watching your posture, seeking professional help, and practicing self-care, you can help strengthen your pelvic floor muscles and reduce the risk of incontinence and other pelvic floor disorders. Remember, it’s never too late to start taking care of your pelvic health. Whether you’re a new mom or an experienced one, make sure to prioritize your pelvic health so that you can enjoy all the joys that motherhood has to offer.