Stephs Cheers and Jeers received an editorial fee for posting this article in collaboration with The Pelvic Hub.
Thomas had his first birthday yesterday and I’m so glad that my midwives told me the importance of pelvic health while I was pregnant and through the postpartum period. I have friends with babies around the same age and they are still struggling with pelvic issues. I have teamed up with The Pelvic Hub to talk about the importance of pelvic health!
It can be awe-inspiring to think of all the amazing things the human body can do. Pregnancy and childbirth are especially incredible. Carrying new life within yourself for nine months and undergoing labor can be extremely difficult, but our bodies are wonderfully resilient and adaptable. Nevertheless, new moms can still benefit from all the proper postpartum care and support they can get.
Pelvic health is one area that gets impacted the most after childbirth. New mothers, especially those who have undergone vaginal delivery, may suffer from medical issues like pelvic floor muscle spasms. This condition, often called vaginismus, comes with several symptoms.
Common ones include the following:
- Pain in the pelvic area, back, and abdomen
- Painful intercourse
- Problems with urination
However, by incorporating new habits into your routine after childbirth, you can support your pelvic health and manage pelvic floor muscle spasms.
Read on below to find out how you can care for yourself post-delivery.
Stick to a pelvic floor exercise routine
You can begin by familiarizing yourself with the sensation of your pelvic floor muscles. Have you ever tried stopping mid-pee? Those are your pelvic muscles contracting. But you shouldn’t do pelvic floor exercises while urinating.
Set aside a few minutes each day to sit comfortably. Then squeeze those same muscles for a few seconds, around ten times in one session. Once you get used to this, you can experiment with longer squeezes, but ideally, you shouldn’t hold them any longer than ten seconds.
This exercise can keep the muscles around your vagina and bladder strong and healthy. With strong pelvic muscles, you can better manage postpartum vaginismus and urinary incontinence.
Get extra support from devices
While pelvic floor exercises are completely doable on their own, incorporating supplementary devices can make them even more effective. You may want to talk with your doctor about using Kegel balls, also known as Ben Wa balls. These are small weighted balls with a string on one end for easy insertion and removal. They can be kept in for a certain period of time, depending on your current pelvic strength or your doctor’s recommendation.
You may also opt to insert them while doing pelvic floor exercises. Training with vaginal dilators is also another good way to maintain pelvic health. They can relax and stretch vaginal muscles to help ease issues like painful penetration.
Get ones made of body-safe material, like medical-grade silicone or borosilicate glass. These materials are nontoxic and nonporous, meaning they will not absorb liquids that can cause bacteria to thrive.
Load up on fiber
After childbirth, your pelvic area will be extra sensitive, and there may also be stitches or lacerations still healing down there. Constipation is also a common postpartum occurrence. Straining your bowels during trips to the toilet can make things worse and prolong your recovery period.
You can keep bowel movements as smooth as possible by getting enough soluble and insoluble fibers in your diet. Fresh fruits and vegetables are the best fiber sources, but you can always add a fiber supplement if you need an extra boost. Don’t forget to increase your water intake as well.
Photo by Sarah Chai from Pexels
Get as much rest as possible
Never feel guilty about resting. Contrary to what social media might tell you, taking it easy and getting ample rest after childbirth is absolutely necessary! By avoiding strenuous activities, your body can focus on healing itself, and you won’t put further strain on your pelvic regions.
But the media can bombard new mothers with unrealistic expectations.
There are many stories of celebrity moms jumping back into their usual routines and looking fresh as a daisy right after giving birth.
It’s typical for them to flaunt their impressive post-baby bodies that don’t seem to need any recovery time. But keep in mind these celebs have access to a plethora of healthcare professionals and resources that regular people don’t. Plus, photos on social media can be deceiving. Your body has just undergone months of tremendous changes. Be kind and allow yourself time to rest and recover for as long as you need.
These tips can help you recover swiftly and stay healthy, so you can fully enjoy all the joys and new experiences of being a parent.
Author’s Bio:
“Olivia Davis is a Content Relations Officer from The Pelvic Hub, a writer and has spent over a decade researching women’s health.”