How to Improve Pelvic Floor Post Childbirth

One of the most surreal experiences is having the feeling of another human being growing inside your body which ends with childbirth. Post-delivery, it is very common that new mothers have to experience a number of medical conditions including mental stress.

In fact, in these long 9 months labour exerts so much pressure on body especially on pelvic floor that becomes weak in the end. Bladder issue is quite natural in the women especially post childbirth as it becomes weak too. Luckily as it is not a persistent problem you can easily deal with it by following a few tips.

It includes proper diet, daily Kegel, and weight loss exercise. To know how these methods are going to work for your pelvic floor improvement post-childbirth then read on this blog!    

What actually happens to pelvic floor post childbirth?

Childbirth is the most traumatic phenomenon for the body as its weight can cause damage to the bladder making the pelvic floor elongated and stretched. That’s why it becomes quite weak at the same time. However, it is a natural practice to allow the baby to enter this world.

But it can lead to the occurrence of certain problems including pelvic prolapse and stress incontinence. The latter one refers to the leak occurs during laughing, coughing and sneezing which often experienced by the new moms. But with Kegels this problem can be addressed with great attention and in effective manner.

Pelvic prolapse occurs after multiple childbirths via normal delivery making the floor extremely weak. Due to the weakening of the tissues caused by childbirths the pelvic organs (comprising bowels, bladder, vagina, and womb) don’t get optimal support resulting in offering bulging, heavy, and dragging sensation.

Don’t get panicked instead follow the self-care rule with Kegel and proper diet chart to restore the strength of the pelvic muscles again.     

Rebuild the strength of the pelvic floor

The simplest way to regaining pelvic floor strength is to do Kegel exercise. It is advised to do much before planning a family and at the time of pregnancy as well. However, there is no specific time to start this exercise form to make your pelvic muscles strong. Even you can start with this exercise after delivery as it is quite safe.

Moreover, when you feel the right time has come you can include this exercise form in your daily regimen. For that there is no necessity to inform anyone about it. It is quite easy and simple to practise. All you have to do is to squeeze the pelvic muscles after a refreshing bath.

Then, abstain from holding breath progressively while keeping the muscles of thighs, butt and stomach tight. It has to be done for 5-10 seconds during normal inhaling. But it has to be repeated 10-15 times on a daily basis to make the pelvic floor strong.

Afterward, you can continue the exercises frequently and at a fast rate as you become used to it. The pelvic floor will become strong over the course of time but you may feel like giving up as the outcome gets noticed very slowly. Remember, only persistence to this form of exercise is the key to the outcome!    

Other methods for improving the pelvic floor

Apart from Kegel, lots of other methods are there for the improvement of the pelvic floor post-childbirth. Having a balanced and good diet is amongst one of them. It not only regulates your body weight but also contributes to good health as well.

Even it reduces the stress of the pelvic floor. Kegel exercise is as important as a good diet. Make sure that the foods you consume are rich in high-fiber so that you can prevent constipation which exerts pressure on the pelvic muscles. Also, drink plenty of water as it helps in staying hydrated throughout the way.  

Refrain from consuming soft sugary drinks, caffeinated products and alcohol as they dehydrate the body easily. This could irritate the urinary bladder and leads to put an additional pressure on the pelvic floor.

In case you have existing bladder issue then it is suggested avoiding spicy and acidic foods (tomatoes and citrus fruits) as it can make the condition much complex than ever. Make a habit of going to the toilet when you feel the urge otherwise the capacity of the bladder will get reduced significantly influencing you to urinate more often than necessary.     

Time to visit a gynaecologist

In case there is no improvement noticed by following the said self-help ways then it is the right time to visit your private gynaecologist. By assessing your condition you may be referred to the women’s health physiotherapist at the same time. Your present health status will be reviewed for determining specific requirements by your body.

Accordingly you will be catered with the dedicated plan for improving the pelvic floor.These well-trained training experts will be able to improve the pelvic floor with the help of rehabilitation exercises and techniques.

It is really beneficial for women to own a well-toned and strong pelvic floor before, after, and during childbirth. It helps in alleviating the chance of many health conditions including pelvic prolapse and stress incontinence.

Naturally, the pelvic floor gets weakened with aging, and thus only by having necessary lifestyle changes, daily exercise, and a simple diet you can keep it strong as long as possible.