Reclaiming Your Core: Postpartum Pelvic Floor Exercises

Becoming a new mum is a joyous, life-changing experience, but it often brings unexpected challenges, including changes to your body. One common concern for many women after childbirth is the weakening of their pelvic floor muscles, leading to issues like urinary leaks when you sneeze or laugh, or a sudden urge to rush to the toilet. This is where postpartum pelvic floor exercises become incredibly important. Pharmacist Zeinab Ardeshir from PillSorted is here to shed light on these vital muscles and how you can help them recover effectively after pregnancy.

What are Postpartum Pelvic Floor Exercises and Why are They Important?

The pelvic floor muscles are a group of muscles that form a ‘hammock’ at the base of your pelvis, stretching from your tailbone at the back to your pubic bone at the front. These muscles play a crucial role in supporting three very important organs: your bladder, your bowel, and your uterus. They help control bladder and bowel function, preventing leaks and managing the urge to go to the toilet.

During pregnancy, these muscles endure immense pressure for an extended period. They become stretched and can become significantly weaker. It’s important to understand that this weakening isn’t exclusive to vaginal births; even after a caesarean section, the pelvic floor muscles have been under the sustained pressure of pregnancy itself. Furthermore, if you’ve been overweight or had a higher BMI during pregnancy, the additional weight places even more strain on these muscles, making postpartum pelvic floor exercises even more critical for your recovery.

Recognising the Signs of a Weak Pelvic Floor

The most common symptom of weak pelvic floor muscles is a loss of control. This often manifests as involuntary leaking of urine when you cough, sneeze, laugh, or even jump. You might also experience a persistent feeling of needing to rush to the toilet. While these symptoms can be distressing, it’s important to remember that they are common after childbirth and can often be improved with consistent effort.

How to Perform Postpartum Pelvic Floor Exercises Effectively

The good news is that you can strengthen your pelvic floor muscles, but it requires a slow and steady approach. To identify the correct muscles, try to stop the flow of urine midstream. However, only do this once to identify the muscles; do not make it a regular exercise. Once you’ve located them, you can begin the exercises.

There are two main types of pelvic floor exercises:

• Slow squeezes: Squeeze and lift your pelvic floor muscles, holding for a couple of seconds, then relax. Gradually aim to increase the hold time up to 10 seconds. This helps build endurance.
• Fast squeezes: Squeeze and release the muscles as quickly as you can, performing several bursts. These help with sudden reactions like sneezing or coughing.

When performing these exercises, it’s crucial to be mindful of your technique:

• Don’t hold your breath: Breathe normally throughout the exercise.
• Don’t squeeze your tummy: Focus solely on the pelvic floor muscles, not your abdominal muscles.
• Don’t clench your buttocks: The goal is to isolate the pelvic floor.

The aim is to engage only the ‘hammock’ group of muscles under the pelvis. Consistent practice will help you gain better control over your bladder and bowel long-term, contributing to your overall general health and wellbeing.

When to Start and When to Stop Postpartum Pelvic Floor Exercises

It’s really important to start your pelvic floor exercises as soon as you feel able to, which might be immediately after birth or a few days later. Listen to your body and don’t push yourself too hard initially. The key is consistency, even if you can only manage short holds at first.

The initial focus on pelvic floor recovery typically lasts between 6 to 12 weeks. During this period, prioritise strengthening these muscles. After this initial phase, you can gradually introduce other low-impact, gentle exercises like walking, yoga, or Pilates, which engage your whole core. While it’s natural to want to get back to your normal self quickly, please give yourself time. Rushing into high-impact exercises (like running or jumping) too early can put excessive pressure on your still-recovering pelvic floor muscles, potentially leading to long-term issues. Focus on recovery first, and let these muscles heal at their own pace.

When to Seek Professional Help for Your Pelvic Floor

While pelvic floor exercises are highly effective, there are times when you might need additional support from a healthcare professional. If you find that you’re still experiencing bladder or bowel leaking after three to six months postpartum, or if you have persistent pain or feel a bulging sensation in your pelvic area, it’s advisable to seek medical advice. These symptoms could indicate a more significant issue that requires specialist assessment and treatment. Don’t hesitate to reach out to your GP or a women’s health physiotherapist for guidance. For more information on women’s health topics, you can explore our resources on the PillSorted website.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.