Motherhood is a beautiful journey, while the postpartum phase can be physically and emotionally challenging for many moms. After childbirth, the body needs time to heal and adjust. Pelvic floor physiotherapy in Grande Prairie plays a significant role in helping mothers recover postpartum, regain strength, and return to routines.
Understanding Postpartum Changes
During pregnancy, the body undergoes significant changes like stretched abdominal muscles, pelvic floor strain, and hormonal shifts that affect joint stability. Post-delivery, moms often experience:
- Weakened Core Muscles: The abdominal muscles stretch to accommodate the growing baby, weakening the core.
- Pelvic Floor Dysfunction: The pelvic floor helps to support the bladder, uterus, and rectum. Childbirth, especially vaginal delivery, can weaken this area, causing issues like incontinence.
- Postural Changes: Caring for a newborn often involves prolonged periods of bending, lifting, and nursing, which may lead to poor posture and result in back pain.
- Fatigue and Lack of Strength: Recovering moms often feel drained, making it challenging to manage daily tasks.
How Physiotherapy Supports Postpartum Recovery
Physiotherapy provides a structured and practical approach to addressing the physical challenges that arise after childbirth. After assessing each mom’s unique needs, the physiotherapist develops a personalized recovery plan through pelvic floor physiotherapy in Grande Prairie.
Pelvic Floor Rehabilitation
The pelvic floor muscles are critical for core stability, bladder control, and overall physical function. Strengthening these muscles reduces the risk of complications such as pelvic organ prolapse.
How it’s done:
Kegel Exercises: To perform Kegels, sit comfortably or lie on the individual’s back. Visualize the sensation of stopping urine midstream to engage the pelvic floor muscles. Contract and hold for about 5 seconds, then relax for 5 seconds. Repeat this 10-15 times, gradually increasing the duration of each hold as the individual’s muscles strengthen. Avoid engaging other muscles like the thighs or buttocks to ensure targeted activation.
Core Strengthening and Diastasis Recti Repair
Diastasis results in the separation of abdominal muscles during pregnancy and weakens the core, which can lead to instability and back pain. Rebuilding core strength is essential for overall mobility.
How it’s done:
Transverse Abdominis Activation: Try to lie on the individual’s back with the knees bent and feet flat on the floor. Place the individual’s hands on the lower abdomen. Slowly breathe with the individual’s belly buttons toward the individual’s spine, activating the individual’s deep core muscles. Try to hold the contraction for about 5 seconds, then release. Perform 10-12 repetitions, gradually increasing the hold time as strength improves.
Postural Correction and Back Pain Relief
New moms often develop poor posture from prolonged periods of breastfeeding, carrying the baby, or lack of core strength. This may lead to chronic back pain and discomfort.
How it’s done:
Postural Awareness Training: Stand in front of a mirror to assess the individual’s posture. Align the individual’s ears, shoulders, hips, and ankles in a straight line. Focus on keeping individual shoulders relaxed and pulled back, and avoid slouching. Perform this self-check multiple times daily to develop good posture habits. To perform Wall Angels, Stand with individuals back against a wall, feet a few inches away. Press the individual’s lower back gently into the wall to engage the individual’s core. Raise individuals to form a “W” shape, then slowly extend them upward to create a “Y” shape. Lower them back to “W” and repeat 10-12 times. This exercise strengthens the upper back and promotes better posture.
Emotional Health and Stress Relief
The postpartum phase can be overwhelming for many mothers, with hormonal shifts, lack of sleep, and new responsibilities contributing to stress and anxiety. Physiotherapy integrates techniques to enhance mental well-being alongside physical recovery.
How it’s done:
Relaxation Techniques: Start by sitting or lying in a comfortable position. Close the individual’s eyes and focus on deep breathing, inhaling through the nose for about four counts and exhaling through the mouth for six counts. Pair this with gentle movements, such as shoulder rolls or neck stretches, to release tension. This practice can be done for 5-10 minutes daily to promote calmness and emotional balance.
Gradual Full-Body Strengthening
Regaining overall physical strength is crucial for moms to handle the physical demands of motherhood, from lifting their baby to managing household tasks. Strengthening the entire body also improves energy levels and posture.
How it’s done:
Resistance Band Workouts: To safely strengthen muscles, begin with light resistance bands. Hold the band in both hands, stepping on it with one foot to stabilize a basic bicep curl. Keep elbows close to individual sides and slowly curl individual hands toward the individual shoulders. Lower them back down with control. Repeat for 10-12 repetitions. This low-impact workout targets the arms and promotes functional strength.
Day-to-Day Tips for Postpartum Recovery
Daily adjustments and mindful habits can accelerate recovery and prevent unnecessary strain during postpartum life.
- Incorporate Gentle Movement: Engage in light activities like walking around the house or performing a few stretches every hour. This improves circulation, enhances mobility, and prevents stiffness.
- Use Supportive Gear: Postpartum wraps or belts can support the core and back while individual muscles regain strength. Consult a physiotherapist to ensure these are used correctly.
- Prioritize Rest and Sleep: Use the baby’s nap times to rest whenever possible. Quality sleep aids recovery by allowing individuals” bodies to heal and recharge.
Day-to-day tips combined with structured physiotherapy sessions create a well-rounded postpartum recovery strategy.
Ready to Begin Postpartum Recovery?
If you’re a new mom looking to rebuild your strength and confidently embrace this new phase of life, GP Pain Physiotherapy Clinic in Grande Prairie is here to help. With tailored programs and care, pelvic floor physiotherapy in Grande Prairie is dedicated to supporting you every step of the way. Contact our physiotherapy clinic today to book an individual consultation and take the first step toward a healthier postpartum recovery!