Healing from the Inside Out: Pelvic Floor Therapy, Transform Your Postpartum Experience

Postpartum period - A challenging time for new mothers

As your body recovers from childbirth, you may experience a variety of physical and emotional changes that can be difficult to navigate. One of the most common issues that new mothers face is pelvic floor dysfunction, which can cause a variety of symptoms such as incontinence, pelvic pain, and sexual dysfunction. Fortunately, pelvic floor therapy can help to alleviate these symptoms and improve overall quality of life for postpartum women. Pelvic floor therapy can be beneficial for a wide range of individuals, not just women who have given birth.

17 reasons why you may need pelvic floor therapy:

• Urinary incontinence: If you experience leakage or loss of bladder control, pelvic floor therapy can help strengthen the muscles responsible for holding in urine.

• Faecal incontinence: If you experience leakage or loss of bowel control, pelvic floor therapy can help improve muscle control in the rectum.

• Pelvic pain: If you experience pain in the pelvic area, pelvic floor therapy can help identify and address the root cause of the pain.

• Pain during intercourse: If you experience pain during sexual activity, pelvic floor therapy can help address any muscle tension or weakness in the pelvic floor that may be contributing to the discomfort.

• Painful periods: If you experience painful menstrual periods, pelvic floor therapy can help relieve tension in the pelvic muscles that may be contributing to the pain.

• Endometriosis: If you have been diagnosed with endometriosis, pelvic floor therapy can help address any muscle tension or weakness that may be contributing to the pain and discomfort associated with the condition.

• Interstitial cystitis: If you have been diagnosed with interstitial cystitis, pelvic floor therapy can help address any muscle tension or weakness that may be contributing to the pain and discomfort associated with the condition.

• Pelvic organ prolapse: If you experience a feeling of heaviness or pressure in the pelvic area, pelvic floor therapy can help improve muscle strength and support for the pelvic organs.

• Diastasis recti: If you have experienced abdominal separation during pregnancy or childbirth, pelvic floor therapy can help strengthen the muscles that support the abdomen and pelvic floor.

• Chronic constipation: If you experience chronic constipation, pelvic floor therapy can help address any muscle tension or weakness in the rectum that may be contributing to the condition.

• Prostatitis: If you have been diagnosed with prostatitis, pelvic floor therapy can help address any muscle tension or weakness that may be contributing to the pain and discomfort associated with the condition.

• Chronic pelvic pain syndrome: If you experience chronic pain in the pelvic area, pelvic floor therapy can help identify and address any muscle tension or weakness that may be contributing to the condition.

• Pre- and post-natal care: Pelvic floor therapy can help prepare the pelvic floor for childbirth and aid in postpartum recovery.

• Athletes: If you are an athlete, pelvic floor therapy can help improve pelvic floor muscle strength and function to support your athletic performance.

 

• Chronic coughing or sneezing: If you experience chronic coughing or sneezing, pelvic floor therapy can help address any muscle tension or weakness in the pelvic floor that may be contributing to bladder leakage.

• Prostate cancer treatment: Pelvic floor therapy can help address any muscle tension or weakness that may occur as a result of prostate cancer treatment.

• Incomplete bladder or bowel emptying: If you experience difficulty fully emptying your bladder or bowel, pelvic floor therapy can help improve muscle control and function.

If you are experiencing any of these symptoms or conditions, it may be worth considering pelvic floor therapy as a treatment option. A pelvic floor therapist can assess your symptoms and develop a personalized treatment plan to help you achieve optimal pelvic floor health.

Pelvic floor therapy is a type of physical therapy that focuses on strengthening and rehabilitating the muscles of the pelvic floor. The pelvic floor is a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles can become weakened or damaged during pregnancy and childbirth, leading to a variety of issues such as incontinence, pelvic pain, and sexual dysfunction.

Pelvic floor therapy is a non-invasive and effective way to treat these issues. It involves a variety of exercises and techniques that are designed to improve the strength and flexibility of the pelvic floor muscles, as well as promote healing and reduce pain.

One of the main benefits of pelvic floor therapy for postpartum women is the treatment of incontinence. Incontinence is a common issue for new mothers, and can be caused by weakened pelvic floor muscles. Pelvic floor therapy can help to strengthen these muscles, which can reduce or even eliminate incontinence symptoms. This can greatly improve the quality of life for postpartum women, allowing them to engage in daily activities without fear of embarrassment or discomfort.

Pelvic floor exercises, also known as Kegel exercises, are a crucial part of pelvic floor therapy. These exercises involve contracting and relaxing the muscles of the pelvic floor, which can help to strengthen and rehabilitate these muscles.

12 pelvic floor exercises:

• Kegels: To perform Kegels, tighten the muscles of the pelvic floor as if you are trying to stop the flow of urine. Hold for a few seconds, then release. Repeat 10-15 times.

• Reverse Kegels: Reverse Kegels are the opposite of regular Kegels. Instead of contracting the muscles, you'll relax them as if you are trying to release urine. Hold for a few seconds, then release. Repeat 10-15 times.

• Quick flicks: These involve rapidly contracting and releasing the muscles of the pelvic floor. Repeat 10-15 times.

• Slow holds: Tighten the muscles of the pelvic floor as much as possible and hold for 10 seconds. Release and rest for 10 seconds before repeating.

• Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes and pelvic floor muscles. Hold for a few seconds before lowering back down. Repeat 10-15 times.

• Squats: Stand with your feet hip-width apart and lower your body into a squat position. As you rise back up, squeeze your glutes and pelvic floor muscles. Repeat 10-15 times.

• Lunges: Step forward with one foot and lower your body into a lunge position. As you rise back up, squeeze your glutes and pelvic floor muscles. Repeat on the other side and continue alternating for 10-15 repetitions.

• Clamshells: Lie on your side with your knees bent and feet together. Keeping your feet together, raise your top knee as high as you can while keeping your feet touching. Squeeze your pelvic floor muscles as you lift. Repeat 10-15 times on each side.

• Deadlifts: Stand with your feet shoulder-width apart and a weight in each hand. Lower the weights towards the ground, keeping your back straight and squeezing your glutes and pelvic floor muscles. Return to standing and repeat 10-15 times.

• Planks: Start in a push-up position, with your arms straight and your body in a straight line. Hold for 30-60 seconds while squeezing your glutes and pelvic floor muscles.

• Bird-dogs: Start on all fours with your hands and knees on the ground. Extend one arm and the opposite leg, keeping your back straight and engaging your pelvic floor muscles. Hold for a few seconds before returning to the starting position. Repeat on the other side and continue alternating for 10-15 repetitions.

• Yoga: Certain yoga poses, such as cat-cow, child's pose, and warrior II, can also help to strengthen the pelvic floor muscles. Incorporate these poses into your yoga practice for added benefits.

Remember, it's important to work with a qualified pelvic floor therapist to develop a personalized exercise plan that meets your individual needs and goals. With consistent practice, pelvic floor exercises can help to improve pelvic floor function and alleviate symptoms such as incontinence, pelvic pain, and sexual dysfunction.

Pelvic pain is another common issue that postpartum women may experience. This can be caused by a variety of factors, including weakened pelvic floor muscles, scar tissue from childbirth, and hormonal changes. Pelvic floor therapy can help to alleviate pelvic pain by improving muscle strength and flexibility, as well as promoting healing and reducing inflammation. This can help postpartum women to feel more comfortable and confident in their bodies, and to engage in activities that may have previously caused pain or discomfort.

Sexual dysfunction is another issue that postpartum women may experience. This can be caused by a variety of factors, including pelvic pain, incontinence, and hormonal changes. Pelvic floor therapy can help to improve sexual function by addressing these underlying issues. By strengthening the pelvic floor muscles and reducing pain and discomfort, postpartum women may be able to enjoy a more fulfilling and satisfying sex life.

In addition to these specific issues, pelvic floor therapy can also have a variety of general benefits for postpartum women. For example, it can improve overall physical fitness and reduce the risk of future injury or complications. It can also promote emotional well-being by reducing stress and anxiety, and improving self-confidence and body image.

It's important to note that pelvic floor therapy is not a one-size-fits-all solution. Each woman's experience with pelvic floor dysfunction is unique, and their treatment plan should be tailored to their individual needs and goals. A qualified pelvic floor therapist can work with postpartum women to develop a personalized treatment plan that addresses their specific issues and concerns.

In conclusion

Pelvic floor therapy can be a powerful tool for postpartum women who are experiencing pelvic floor dysfunction. It can help to alleviate a variety of symptoms such as incontinence, pelvic pain, and sexual dysfunction, and improve overall quality of life. If you're a new mother who is struggling with these issues, don't hesitate to seek out a qualified pelvic floor therapist who can help you get back to feeling like yourself again.