Have you thought about your pelvic floor health?

WARNING: Sensitive Female Health Topic Discussed Below

At our Moms Group, last Saturday, my friend Tabitha spoke to us about pelvic floor health. She is passionate about bridging the gap from rehabilitation after childbirth to fitness. I think it’s an important topic and one that I don’t hear discussed much.

Tabitha has a Doctorate of Physical Therapy and has been practicing for 15 years. She has a specialty in Orthopedic Physical Therapy (PT) with a focus on the spine, pelvis and postpartum recovery.

She moved toward Postpartum Recovery PT after having kids herself and realizing the rehab that was needed for her own health and recovery. She states that after childbirth (vaginal or c-section), “Every woman needs rehab.” She longs for it to be the standard of care.

This is a topic that causes isolation in women, it’s too private of a topic or too embarrassing to bring up. Many women are suffering silently. It’s a sensitive topic but hopefully, this will shine a little light and help to educate and inform those that need it.

The Pelvic Floor

What is the pelvic floor? The Mayo Clinic describes it as a group of muscles that like a hammock stretch from your pubic bone in the front to your tailbone in the back. Tabitha explains that the function of the pelvic floor is to hold up organs such as blatter, uterus, rectum, and sphincter muscles which open and close for bathroom use.

Tabitha says the goal is to, “Have a strong and flexible pelvic floor.”

Some indication of a weakened pelvic floor:

• Leaking urine (of any amount), she says this is never normal
• Unable to control gas
• Prolapse – This is when an organ droops, bulges or starts falling out of the vagina
• Any pain during intercourse is not normal

What Does Medical Clearance Really Mean?

Six to eight weeks (depending on how you deliver) after the baby’s birth the mother goes in for a medical check-up and release. That release is for medical clearance only NOT for muscular-skeletal clearance. Tabitha, who was a college athlete and exercises regularly, talked about how medical clearance doesn’t mean your body is ready for high impact exercising. Some women may be ready but some need a lot more healing and rehabilitation.

Of course, every woman is different and needs will vary, but instead of going right into running think about starting slow with stretching and floor exercises. Then move to modified exercises using a medicine ball, table or wall for support. Tabitha’s exercise demos can be found here. Finally when you’re stronger and have had extra time to heal move to more high impact exercises.

For perspective, Tabitha said it took her two years of consistent strength building after childbirth to be strong enough to do her first plank. Here is an article she wrote about the importance of rehab after childbirth.

Pelvic Floor Exercises

Most of us have heard to do Kegels but what else can be done to help?

Here are a few Pelvic floor exercises:

• If pressure is felt unload the pelvic floor – While laying on the floor, prop your feet up on a couch with pillows under your bottom and breathe. (photo below)
• Hug the Baby
• Yogi squat

If any of this is ringing true for you, please talk to your doctor and ask for an appointment with a Postpartum Physical Therapist (helps restore your core) or a Pelvic Floor Specialist (helps with internal restoration). Do be sure to check if the appointment will be covered under your insurance plan and if a referral is needed, some states don’t require referrals. There are also online consultations available for those that don’t have a Postpartum PT near them.

This article describes one woman’s experience and describes her visit to a Pelvic Floor Specialist.

Tabitha, a Postpartum Physical Therapist, offers online consultations for those needing help and for those in Nashville, she provides at-home consultations. Here is a list of her programs and cost. Her Instagram account is full of tips, fun exercise demos and valuable information.

Disclaimer: I am not a doctor so please be advised that the information given is not medical advice. It should not be used for diagnosis or treatment. Please contact a doctor for a personalized treatment plan.

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(Last photo by Tabitha)

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