Reminders for the Postpartum Mom

Here are some helpful pelvic floor reminders for postpartum moms, whether you're newly postpartum or months into motherhood. Taking care of your pelvic floor is key to supporting your recovery, overall strength, and comfort.

1. Give Yourself Time and Grace

Remember that postpartum recovery is a gradual process, not a race. It can take months for your pelvic floor muscles to heal and regain strength, especially after childbirth. Give yourself permission to go slow and celebrate small victories along the way.

2. Reconnect with Your Breath

Diaphragmatic breathing helps relax your pelvic floor and abdominal muscles, which can become tight and overworked postpartum. Practice gentle, deep breaths where your belly rises as you inhale and relaxes as you exhale. This can aid in core and pelvic floor recovery. (you can start this right away!)

3. Avoid Holding Your Breath During Lifting

When lifting your baby, a car seat, or even heavy laundry, try not to hold your breath. Holding your breath increases pressure on the pelvic floor, which may not be fully healed or ready to handle it. Instead, exhale as you lift to better support your core and pelvic floor.

4. Watch for Signs of Pelvic Floor Dysfunction

Symptoms like leaking, heaviness, pain during intercourse, or pressure in the pelvic area could indicate pelvic floor issues. These are common but not normal, and a pelvic floor therapist can help you address them.

5. Prioritize Rest and Good Posture

Take breaks when you can to lie down or sit with good posture. This relieves the pressure on your pelvic floor, giving it time to rest and recover. Support yourself with pillows if needed, especially during feeding sessions.

6. Stay Hydrated and Eat Fiber-Rich Foods

Staying hydrated and consuming fiber can help prevent constipation, which puts extra strain on the pelvic floor. If you’re experiencing discomfort during bowel movements, consider using a stool to elevate your feet and make elimination easier.

7. Seek Support from a Pelvic Floor Therapist

A pelvic floor therapist can create a personalized plan for your recovery, addressing any concerns specific to you. Therapy can help you safely progress back to exercise, reduce pain, and improve overall pelvic function, even months or years postpartum.

8. Remember Core and Pelvic Floor Connection

Your core and pelvic floor work together to support you. Reconnecting with gentle core exercises can help rebuild strength gradually and safely.

9. Celebrate Your Body's Strength and Resilience

Your body has done incredible work! Taking care of your pelvic floor is a way to thank it for all it’s been through. Be proud of each step in your recovery and remember that healing is as much mental as it is physical.

Each of these small reminders can make a big difference in your postpartum journey, helping you to feel more in control and connected to your body. 🌸