The Journey of Pelvic Health: From Pregnancy to Postpartum
Welcome to the first part of our two-part blog series! In this series, we'll be exploring two significant life stages for women and people who menstruate: pregnancy and postpartum, followed by menopause and beyond. This first blog focuses on the journey through pregnancy and the postpartum period. If you're expecting or have recently welcomed a little one, this post is especially for you. Pregnancy and postpartum are truly magical times, filled with joy and new experiences. But let's be honest - they also come with their fair share of challenges and physical changes. While we often talk about the visible transformations, there's an equally important area that doesn't always get the attention it deserves: the pelvic floor. So, let's get started!
What is the pelvic floor?
First, let's introduce the pelvic floor—our favourite group of muscles in pelvic health physiotherapy. The pelvic floor is a unique set of muscles with connections to numerous ligaments and connective tissues, forming a supportive hammock-like structure at the base of the pelvis. What makes the pelvic floor so special is the way it communicates with various parts of your body, including the nervous system, to maintain essential bodily functions.
Here's a breakdown of some of the things your pelvic floor does:
It moves with your diaphragm: Your diaphragm actually lengthens and stretches your pelvic floor. This means that simply practicing deep breathing can help relax your pelvic floor muscles!
Keeps you dry: Your pelvic floor works with your nervous system to control your bladder and bowels.
Overly protective during intercourse: If you have pain with penetrative intercourse or with orgasm, this could be a sign that your pelvic floor is overactive and being overly protective.
Keeps you steady with movement: Your pelvic floor shares neural pathways with your deep abdominal and back muscles to support your spine and pelvis with everyday movement and activities.
Boosts circulation: When your pelvic floor activates and relaxes, it acts like a natural pump that helps maintain healthy blood flow in your pelvic area and reduces swelling.
Now, let's see how these functions might change with pregnancy!
Pregnancy and your pelvic floor
During pregnancy, your body goes through some incredible changes to make room for your little one. One area that's particularly affected is your pelvic floor - those important muscles that support your bladder, uterus, and rectum. As baby continues to grow through each trimester, especially your last trimester, your pelvic floor muscles, and your other muscles, need to work harder! So, while kegels are often talked about as the most important thing to do during pregnancy, they may not helpful to you if you're experiencing tension in your pelvic floor. In pelvic health physiotherapy, we tend to see pelvic floor tension manifest in three ways for parents during pregnancy:
Pelvic pain: This can manifest as aches or sharp pains in your lower back, pelvic, and/or groin area. While incredibly common during pregnancy, it's not something we should normalize. Pelvic health physiotherapy can help alleviate, if not completely resolve, these symptoms. Depending on the root cause of your pain, there are simple exercises and stretches that can provide relief.
Bladder urgency and leakage: When your pelvic floor muscles are overworked, they struggle to create enough pressure in the urethra. This means that when you cough, laugh, or sneeze, you might experience a small leak. Don't worry—this is common in your third trimester as your baby grows. Simple pelvic floor exercises, including relaxation techniques, can help your pelvic floor recover and manage these symptoms.
Core and glute weakness: As your pregnancy progresses, you'll notice your posture changing. Your center of gravity shifts as your baby grows, which affects how you move. The muscles you typically rely on, like your core and glutes, may not activate in the same ways. Combined with an overworked pelvic floor, these changes can cause discomfort during movement. Again, not to worry—this doesn't mean you can't continue exercising or enjoying your pre-pregnancy activities. It simply means you might need to make some minor adjustments or modifications to your movements.
Remember, every pregnancy is unique, and what you're experiencing is your own special journey. Pelvic health physiotherapy is here to support you through these changes, helping you feel more comfortable and confident as you prepare to welcome your little one. It's all about giving you the tools to navigate this time in your life with more ease and less discomfort. So, if you're feeling any of these symptoms, don't hesitate to reach out!
The postpartum period
After childbirth, your body enters an incredible recovery phase known as the postpartum period. This is a critical time for your pelvic health, as your body works to heal and adjust to its new normal. In the initial stages of healing (your first 4-6 weeks), your pelvic floor is just starting to recover and learn to move again. So, what are some common postpartum pelvic health concerns that we address in physiotherapy?
Pelvic floor weakness: Remember how your pelvic floor muscles worked overtime during pregnancy and childbirth? Well, now they might be feeling a bit tired and stretched out, regardless if you had a vaginal or caesarean birth. After the initial stages of healing (typically after 6 weeks), you can start pelvic health physiotherapy to reconnect to your pelvic floor muscles and improve your bladder and bowel control and give those pelvic organs the support they need.
Diastasis recti: This refers to the separation of abdominal muscles, which creates space for your baby during pregnancy. Hormones play a crucial role in how your muscles and connective tissue function—especially if you're breastfeeding. In pelvic health physiotherapy, we guide parents on how to reconnect with their core and pelvic floor muscles, helping them regain strength based on their individual stage of recovery.
Scar tissue management: If you've had a caesarean section or episiotomy, you might be curious about your body's new addition—your scar. This scar can sometimes cause discomfort, tightness, or heightened sensitivity. Fortunately, there are simple techniques to manage scar tissue and enhance healing.
Pelvic pain: Some parents experience pelvic pain after childbirth, and if that's you, please know you're not alone. This discomfort can manifest in various ways—perhaps as a general achiness or more noticeably during certain activities. Whatever the case, physiotherapy can help identify the cause and provide personalized treatment to alleviate your discomfort. Most importantly, any exercises we recommend will be realistic for a busy parent’s schedule.
Remember, every postpartum journey is unique, just like every parent and baby. These are just a few examples of how pelvic health physiotherapy can support you during this transformative time. We're here to celebrate your body's incredible achievements and help you feel strong, confident, and comfortable as you embrace parenthood.
Your next steps
If you're a parent-to-be or a new parent in Toronto experiencing any pelvic health concerns, know that you're not alone. Pregnancy and postpartum can be exciting but challenging times, and it's perfectly normal to have questions or concerns about your pelvic health. Our Bright pelvic health physiotherapist is committed to providing parents with compassionate care and guidance that addresses their unique needs and goals. Whether you're dealing with pelvic pain, bladder issues, or simply want to prepare your body for childbirth and recovery, the Bright Health Co. team is here to support you on this beautiful journey to parenthood, helping you feel strong, comfortable, and ready for whatever comes your way!
Have questions? Book a complimentary 15-minute meet and greet with our Bright pelvic floor physiotherapist to learn more!
WRITTEN BY: Grecia Alaniz, PT, PHD (C)
Disclaimer
The advice provided in this article is for information purposes only. It is meant to augment and not replace consultation with a licensed healthcare provider. Consultation with a physiotherapist or other primary care provider is recommended for anyone suffering from a health problem.