December 20204
While the early postpartum period is filled with love and newness, it can also feel overwhelming as your body heals and adjusts. As a pelvic health physical therapist, I’m here to guide you through this tender time with tips to support your recovery and help you feel stronger and more confident in your body.
Whether you had a vaginal or cesarean delivery, your postpartum recovery matters. Let’s talk about managing bowels, reconnecting with your breath, nurturing your pelvic floor, and safely returning to exercise.
Managing Bowels: Supporting Digestive Health Postpartum
Let’s face it—postpartum bowel movements can be daunting. Between hormonal shifts, the effects of delivery, and a healing perineum or incision, you may feel hesitant about going to the bathroom. But trust me, there are ways to make this process easier.
Stay hydrated. Drinking plenty of water helps keep stools soft and easy to pass. Especially if you are nursing – you will need extra fluid!
Add fiber to your meals. Think whole grains, fruits, vegetables, and nuts. These can keep things moving without straining. A stool softener can also be helpful for the first few weeks to avoid excessive straining.
Use proper toilet posture. Try placing your feet on a small stool so your knees are slightly higher than your hips. This relaxes your pelvic floor and makes elimination smoother.
Take your time. Don’t rush; instead, pair your bowel movement with deep, relaxed breaths to avoid unnecessary pressure. Trying humming or “moo-ing” to help relax the pelvic floor!
If you experience ongoing discomfort, constipation, or a sensation of heaviness, it’s worth reaching out for support—these can be signs of a condition like pelvic organ prolapse that PT can help with.
Breath Work: The Foundation of Postpartum Recovery
Your breath is a powerful tool for healing. After pregnancy and childbirth, reconnecting with diaphragmatic breathing (or "belly breathing") is the first step in restoring your core and pelvic floor.
Here’s how to start:
Lie on your back or sit comfortably with your hands resting on your lower ribs.
Inhale deeply through your nose, allowing your ribs and belly to expand gently.
Exhale slowly through your mouth, feeling your belly and ribs soften and pull in.
Work to take slightly deeper breaths, drawing the expansion downward into the pelvic floor and then add a gentle pelvic floor contraction to your exhale.
Repeat this for 5-10 breaths, focusing on calm, steady breaths.
This simple practice reduces stress, improves circulation, and gently reintroduces your core and pelvic floor to coordinated movement. It’s also a great way to unwind during those rare quiet moments with your newborn.
Pelvic Floor Activity: Gentle Engagement for Healing
Your pelvic floor worked hard during pregnancy and delivery, and now it needs some TLC. The key in the early weeks postpartum is balance: learning to gently engage your pelvic floor without overloading it.
Start with awareness exercises:
Imagine gently lifting a blueberry with your vaginal and rectal muscles as you exhale, then fully relax on the inhale.
Repeat this 5-10 times, focusing on equal effort and release.
Avoid holding tension in your pelvic floor all day—yes, that’s a thing! No butt gripping! Rest and relaxation are just as important for recovery. If you notice pain, pressure, or leaking, it’s a signal to slow down and seek guidance from a pelvic health professional.
Returning to Exercise: Strength and Confidence Over Time
Feeling ready to move your body again? That’s wonderful! But postpartum exercise isn’t about bouncing back—it’s about healing and rebuilding from the inside out.
Here’s how to ease in:
Start with gentle walks. Fresh air and light movement can work wonders for your mood and circulation.
Incorporate core activations like breath-coordinated pelvic tilts or supine heel slides.
Avoid high-impact exercises (think running, jumping) until your body is ready. Not feeling pain or pressure does not always mean your pelvic floor is ready for full activity. A pelvic health physical therapist can assess your core and pelvic floor strength to help you progress safely.
Patience is key. Even if you feel ready for intense workouts, give your body the time it needs to heal fully. There’s no rush—this is your unique journey.
A Gentle Reminder
Postpartum recovery is not one-size-fits-all. Some days will feel amazing, while others may be a bit more challenging—and that’s okay. What matters most is listening to your body, giving yourself grace, and seeking support when needed.
If you’re struggling with pain, heaviness, or uncertainty about what’s normal, reach out. A pelvic health physical therapist can help you navigate this season with personalized care and guidance.
You’ve got this, mama! Remember, you’re not alone, and every small step you take is a victory worth celebrating.
Take a deep breath. You’re doing amazing.
Want more tips or need help with postpartum recovery? Reach out —I’d love to support you on your journey!
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