Postnatal recovery – pelvic floor

After the birth of your baby there is a period of healing and adjustment both physically and mentally. OR there should be……

Pregnancy places pressure on a woman’s pelvic floor from the weight of your growing baby, placenta and additional fluids. 

Vaginal birth can also further strain the pelvic floor muscles and the perineum due to stretching. Additionally, if you experience a vaginal tear or episiotomy (a surgical incision of the perineum) this will need time to heal. 

Tips for recovery…..

The first 48 hours post vaginal birth it is so important to apply an ice pack (ice pad) to the perineal. Think Rest, Ice, Compression & Elevation (try to avoid sitting on your perineum for too long – try Side lying breastfeeding). 

In your first week postpartum try and avoid periods of time on your feet over 30 mins. Where possible, try and rest horizontally, to minimise pressure of gravity on the pelvic floor and perineum. Don’t forget your abdominal muscles need to recover as well, avoid stomach crunching movements. When getting out of bed use the log roll method. 

1. While lying on your back, bend your knees.
2. Roll onto your side. Keep your shoulders and hips together as a unit as you roll.
3. Place your bottom hand underneath your shoulder. Place your top hand in front of you at chest level. Slowly raise your body as you lower your legs toward the floor

Rest recover, do not put too much pressure on yourself.