The Importance of Pelvic Floor Rehabilitation in Postpartum and Beyond
The postpartum journey is one of the most transformative experiences a woman can go through. This time period requires that “villages” and “partners” “step up” and support moms as they focus on healing both their minds and bodies. This support is necessary so that we can show up fully and completely for ourselves and babies. An important (but often ignored) part of post-partum healing includes rehabilitating our pelvic floor.
Why Pelvic Floor Rehabilitation Matters
During pregnancy and childbirth, the pelvic floor muscles—those that support your bladder, uterus, and bowel—undergo significant strain. This can lead to issues like incontinence, pelvic pain, and a feeling of heaviness or weakness in the pelvic area. Unfortunately, many women are unaware of the importance of pelvic floor rehabilitation, and the idea of seeking help for these symptoms can feel overwhelming or even embarrassing.
Pelvic floor rehabilitation is essential in helping your body regain strength and function. It’s about more than just stopping those unexpected leaks; it’s about restoring your confidence and quality of life. Working with a specialized physiotherapist (online or in-person) can guide you through exercises and techniques designed to strengthen these muscles, helping you regain control and reduce discomfort.
Organic Disposable Underwear: A Best-Kept Secret for Your Pelvic Health Journey
One of the most helpful yet often overlooked tools in this journey is using products like Rael disposable underwear—not just during the immediate postpartum period but throughout your pelvic floor rehabilitation and even during your monthly cycle. The organic materials are great for some of us who are sensitive and who want to avoid unnecessary chemicals.
Disposable underwear also provides discreet, comfortable protection, giving you peace of mind as you work on strengthening your pelvic floor. They are a practical solution for managing incontinence, whether it’s mild leaks during exercise or more significant concerns. Knowing you’re covered allows you to focus on your recovery without the added stress or embarrassment.
Your Journey, Your Pace
Pelvic floor rehabilitation is not a one-size-fits-all journey. It takes time, patience, and the right tools to support you along the way. Remember, taking care of your pelvic health is a crucial part of your overall well-being. Don’t hesitate to seek the help and resources you need to feel your best. Your body has done something amazing, and it deserves all the care and support you can give it.
Here are some exercises you can try to strengthen your pelvic floor, (always consult with a healthcare professional before starting any new exercise routine to ensure it’s appropriate for your specific needs):
1. Kegel Exercises
Identify your pelvic floor muscles: These are the muscles you use to stop urination midstream.
Contract the muscles: Squeeze and lift your pelvic floor muscles for 3-5 seconds.
Relax: Release the contraction and rest for 3-5 seconds.
Repeat: Do 10-15 repetitions, three times a day.
2. Bridge Exercise
Lie on your back: Bend your knees and keep your feet flat on the floor, hip-width apart.
Lift your hips: Squeeze your pelvic floor muscles and lift your hips towards the ceiling.
Hold: Maintain the position for 3-5 seconds.
Lower: Slowly lower your hips back to the floor.
Repeat: Do 10-15 repetitions.
3. Diaphragmatic Breathing
Sit or lie down comfortably: Place one hand on your chest and the other on your abdomen.
Inhale deeply: Breathe in through your nose, allowing your abdomen to rise while keeping your chest still.
Exhale slowly: Breathe out through your mouth, letting your abdomen fall.
Repeat: Practice for 5-10 minutes daily.
There are several essential oils and herbs that can support pelvic floor rehabilitation by reducing muscle tension, inflammation, and pain. Here are some options you might find helpful:
Essential Oils
Lavender: Known for its calming properties, lavender can help reduce stress and muscle tension. It can be used in a diffuser or diluted with a carrier oil for massage.
Clary Sage: This oil has muscle relaxant properties and can be beneficial for soothing tight pelvic muscles.
Marjoram: Often used for its muscle relaxant and anti-inflammatory properties, marjoram can help alleviate muscle pain and tension.
Peppermint: Placing a few drops in the toilet and sitting over it can help relax the pelvic floor muscles, making it easier to go to the bathroom.
Wintergreen: Contains compounds similar to aspirin, making it effective for relieving muscle pain and tension when used topically.
Herbs
Valerian: Known for its muscle relaxant properties, valerian can help reduce muscle spasms and tension.
Peppermint: Besides its essential oil form, peppermint as an herb can also help calm muscle spasms.
Ginger: This herb has anti-inflammatory properties that can help reduce pain and inflammation.
Turmeric: Another powerful anti-inflammatory herb that can help with pain and inflammation.
Application Tips
Topical Use: Dilute essential oils with a carrier oil (like jojoba or coconut oil) and apply to the lower abdomen or pelvic area.
Aromatherapy: Use a diffuser to inhale the calming scents of essential oils like lavender or clary sage.
Herbal Teas: Drinking teas made from herbs like valerian, peppermint, or ginger can provide internal support.
It’s always a good idea to consult with a healthcare professional or a certified aromatherapist before starting any new treatment, especially if you have any underlying health conditions.
Disclaimer: The information provided in this content is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.
Love Always, Always Love,
Blossom Brightwell
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