It has been a long journey, and now you have your beautiful baby. Your body goes through incredible changes for you to bring this life in to the world. However, many women are left in the dark about the recovery from these changes that occur during pregnancy and birth.
Many struggle to return to exercise with some of the ongoing post-pregnancy effects. Bouncing back from these changes does not need to be daunting, and with the help of physiotherapy you can return to pre-pregnancy activities easily and without anxiety.
Some women experience-
- Pelvic floor weakness and leakage
- Neck, back and pelvic pain
- Shoulder and upper limb pain
- Decreased core strength
These can effect-
- Returning to exercise, especially high impact activities like running
- Social engagements
- Sex life
- Self esteem
How can physiotherapy help?
Physiotherapists can help by guiding you through strengthening exercises in a step-by-step process. As physiotherapy is rehabilitation focused, it aims to correct post-pregnancy dysfunction with movement and exercise. This can shorten your healing time and help to return you to your desired activity level, and aid weight loss.
In the immediate time following birth, 4-6weeks, it is important to allow your body to heal. There are specific guidelines that should be followed in this timeframe to allow for optimum healing.
They include-
- Bracing your pelvic floor and core before lifting
- You baby should be the heaviest lift in the first 4weeks
- Regular pelvic floor exercises and tummy bracing exercises
- Beginning your activity with regular walks
Pelvic floor muscles
The pelvic floor is a group of muscles that act as the basement to our abdomen. They run from the pelvic bone to the tail bone and across to the sit-bones, in a trampoline like structure. They support the bladder, the uterus and bowl; while the urethra, vagina and anus all run though the pelvic floor muscles. During pregnancy the weight of the growing baby, changes in hormones and birth all weaken these muscles, and can lead to urine and bowl leakage and sexual dysfunction. With the help of physiotherapy you do not need to worry about such after effects as you will be guided through the exercises to strengthen these muscles.
Core weakness and pelvic pain
To allow your body to accommodate baby, during pregnancy your core muscle undergo stretching and the hormone relaxin prepares your pelvis for birth. Post birth many women find that they have back pain and pelvic girdle pain related to core weakness. Physiotherapy will use a variety of manual therapy techniques and structured exercise protocol so that you recover with less pain and dysfunction more quickly.
In summary, a trained physiotherapist will assess your individual women’s health condition, indentify the most appropriate treatment, cater it to your needs and support you through your recovery; so that you can get your pre-baby body back sooner.
