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The Importance of Pelvic Floor Health For New Moms: What You Need to Know to Prevent Pelvic Floor Weakness or Heal Pelvic Floor Injury & the Michigan Professionals Who Can Help


Typically we don't talk about pelvic floor dysfunction, prolapse, birth injuries or incontinence out loud. But how in the world are those suffering in silence going to find the right help if we don't talk about it?? The physical toll of pregnancy, birth, breastfeeding, and postpartum recovery can take a serious toll on your pelvic floor health if you're not careful. We've put together top tips for new moms, including expert advice from a Women's Physical Therapist who specializes in pelvic floor injury and rehabilitation, to make sure you have the information you need to make informed decisions and take care of your changing body. If you already know you want to reach out to a Michigan-based Physical Therapist who specializes in pelvic floor health, jump right to our list of preferred providers.


But first of all – What is the Pelvic Floor?

The pelvic floor is a group of muscles that form a sling across the bottom of the pelvis. These muscles support the weight of your abdomen and hold your pelvic organs (bladder, uterus, and rectum/bowel) in place. They also play a crucial role in bladder and bowel control, sexual function, and core stability.





During pregnancy, birth, and postpartum, the pelvic floor muscles go through a lot of stretching and strain. This can lead to weakening and lack of muscle tone, which in turn can cause issues like:

  • Urinary incontinence (leaking urine when coughing, sneezing, or exercising)

  • Pelvic organ prolapse (when pelvic organs drop down and bulge into the vagina)

  • Pain during sex

  • Inability to fully evacuate the bladder or bowels


Incontinence

This is one of the most common postpartum issues and can be both urinary and fecal. Urinary incontinence is the involuntary leakage of urine, often triggered by actions like sneezing, laughing, or exercising. This occurs because the pelvic floor muscles, which help control the bladder, can become weakened during pregnancy and birth. While it might feel embarrassing, it’s important to know that many women experience this, and it’s a treatable condition.


Prolapse

Pelvic organ prolapse happens when the pelvic organs (such as the bladder, uterus, or rectum) drop from their normal position and push against the walls of the vagina. This can create a sensation of heaviness or bulging in the pelvic area, and in more severe cases, it might even feel like something is coming out of the vagina. Prolapse is more common in women who have had multiple vaginal deliveries, but it can happen to anyone postpartum.


These conditions, though common, should not be accepted as just “part of being a mom.” Addressing pelvic floor issues early on can make a significant difference in your recovery and long-term health.


Pelvic floor muscle weakness is extremely common after having a baby, affecting up to 1 in 3 women. The good news is there are steps you can take to prevent and address these issues throughout your pregnancy and postpartum journey.


During Pregnancy

Even before your baby is born, pregnancy places a significant amount of weight and pressure on your pelvic floor. As your belly grows bigger, pelvic floor muscles have to work harder to support everything. Here are some tips for maintaining pelvic floor strength during pregnancy:


Avoid Bearing Down and Holding Your Breath

Activities like heavy lifting, intense abdominal exercises, and pushing/straining when using the bathroom can place excessive pressure on the pelvic floor. Take it easy, brace your core, and don't hold your breath.


Stay Active (Within Reason)

While you want to avoid anything too high-impact later in pregnancy, staying relatively active with low-impact activities like walking, swimming, pilates, and prenatal yoga (our personal fave!) can help maintain pelvic floor tone. These muscles are invisible from the outside, so it takes practice to effectively engage the pelvic floor during exercises. Working with a physical therapist or specialized trainer is a good way to get real-time feedback and coaching.


During Labor & Delivery

Giving birth vaginally is a natural process and one that your body was designed to do, but it does place stress on your pelvic floor. The stretching and pressure as your baby descends through the birth canal significantly increases the risk for pelvic floor trauma and muscle tears. There are a few things that can help:


Consider Perineal Massage

Perineal massage involves gently massaging and stretching the area between the vagina and rectum in the weeks leading up to your due date. This can help increase the elasticity and flexibility to accommodate your baby's head.

Breathe Baby Down (as opposed to forceful pushing)

When it's time to push, listen to your body. Pushing gently and only during contractions, without holding your breath, places less strain on the pelvic floor. Those who prepare for birth with a Hypnobirthing method learn to “breathe baby down,” working with the breath, mind, and body to ease baby out when it’s time.


During Breastfeeding

While breastfeeding doesn't place much direct strain on the pelvic floor muscles, it does affect other areas that impact pelvic health. Listen to Jenn Lormand, women’s physical therapist and co-creator of Tighten Your Tinkler share posture tips to minimize pelvic floor stress when breastfeeding.




Hormonal Changes

The hormone shifts that occur during breastfeeding, like drops in estrogen, can make connective tissues more lax. This increases the risk for pelvic organ prolapse in the postpartum period.


Staying hydrated, continuing with gentle pelvic floor exercises, avoiding excessive intra-abdominal pressure, and gradually reintroducing core exercises can all help support pelvic floor recovery during breastfeeding.


Postpartum Recovery

After giving birth, your pelvic floor muscles will be understandably stretched, strained, and fatigued. It's crucial to be patient and focus on gentle rehabilitation during this healing period. Follow these tips:


Take It Easy

For the first 6 weeks or so postpartum, avoid anything high-impact or too strenuous as your pelvic floor recovers. Walking, pelvic tilts, and very gentle core/pelvic floor exercises are generally okay, but listen to your body. There can be a perceived pressure for new moms to “get their pre-pregnancy body back,” but it’s normal for this to take 6-24 months. Our standard postpartum care model in the US consists of ONE, 6 week postpartum visit. The purpose of this visit is generally viewed as getting the all clear for exercise and physical intimacy. But it’s just that – a standard medical visit covered by insurance. 6 weeks is not a magical date, especially given the wide range of birth experiences and individual outcomes. Be gentle and kind to your body for as long as you need to.


Manage Constipation

The last thing your healing pelvic floor needs is excessive straining during bowel movements. The standard advice is to stay hydrated, eat plenty of fiber, and use stool softeners as needed to avoid constipation. (Some hospitals will automatically provide a stool softener after birth). A functional nutrition approach that focuses on gut health is a long-term solution to avoiding constipation. It can also be helpful to use specific breathing and visualization techniques learned in Hypnobirthing classes for this issue.


Consider Pelvic Floor Physical Therapy

For many women, seeing a specialized pelvic floor physical therapist can provide tremendous relief from postpartum pelvic floor issues. They can properly assess your condition and create a customized recovery plan. Just having someone validate your concerns and give you a plan can be life-changing. Physical therapists go into this specialty because they want to improve people’s quality of life and relieve pain.


Normalize Pelvic Floor Health

The postpartum period is physically and emotionally demanding for any new mom. Prioritizing pelvic floor health through proper precautions and rehabilitation exercises may not be at the top of your list, but it's so important for long term wellness. Did you know that in France it is common practice for postpartum women to receive comprehensive pelvic floor therapy? If any other part of your body were injured, it would be common to seek rehabilitation, right? Let’s normalize this in Michigan for pelvic floor issues that are impacting quality of life.


Find a Michigan Pelvic Floor Physical Therapist

If the issues described in this article are resonating with you, it may be time to find a local pelvic floor physical therapist and see how they can help. As this area of physical therapy is still gaining mainstream acceptance, you may find that your insurance does not fully or even partially cover the practitioner you choose to work with. This is a huge bummer, but anyone who has healed their pelvic floor issues will say that the difference it makes in their lives is priceless. Even if the service is not covered, you will likely be able to use your HSA/FSA funds.


Interview with a Women’s Physical Therapist

On the “Spilling the Milk: Breastfeeding Chats” podcast, host Emily Stone interviews Jenn Lormand of Tightenyourtinkler to go deeper on pelvic floor health and the connection to breastfeeding. Jenn and her business partner, Christina Walsh, have a combined 36 years of experience supporting women through prolapse, diastasis recti, and more, and are passionate about the work they do.


At-Home Pelvic Floor Exercise Program

The Journal of Women’s Health Physical Therapy featured their holistic protocol that helps women relieve pelvic floor issues, and they have turned that protocol into their Signature Program, which can be completed in the comfort of one's own home. Jenn & Christina are on a mission to show more mamas what’s possible for their health while honoring their dignity, time, and season of life.


Check out our "Spilling the Milk: Breastfeeding Chats" conversation (transcript available) on YouTube or download from your favorite podcast app!


Jenn provides expert advice on the impact of breastfeeding posture on pelvic floor muscles and shares incredibly valuable insight and tips that will be helpful for anyone who has nursed their baby hunched over in a chair for many hours/day.


Breastfeeding Posture Tips for New Moms

In addition to sharing her personal experience with birth injury and breastfeeding, Jenn drops some super valuable knowledge bombs on Breastfeeding Ergonomics.

  • The number one positioning mistake Jenn sees nursing moms make that causes more pee leaks, urgency, and other pelvic floor problems.

  • How lack of shoulder stability from improper technique can lead to the dreaded “neck hump” and/or rotator cuff injuries.

  • Three easy-to-implement techniques moms can start using today to correct their feeding posture (plus how moms should hold their phone to prevent a rounding of their back).


Free Resources & Discounts for New Moms

Jenn did not come to the podcast empty-handed, in fact, she has SO MUCH for Michigan moms looking for relief.


Use Coupon code SPILLTHEMILK for $50 off your purchase of either Healing from Home or their Signature Program. Learn more at tightentyourtinkler.com. And you CAN pay with your HSA or FSA card if that’s helpful!


In addition, be sure to download these awesome free resources today:

 
 
 

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