4 Postnatal Challenges Physiotherapy Can Help You Overcome

1. Pelvic Floor Dysfunction – Pelvic Floor Therapy

Pelvic floor dysfunction is a common postnatal challenge affecting many women. It can manifest as urinary incontinence (leaking urine), pelvic organ prolapse, or a feeling of heaviness or pressure in the pelvic region. During pregnancy and delivery, the pelvic floor muscles can stretch and weaken, leading to these uncomfortable symptoms.

Pelvic floor muscle training (PFMT), which includes Kegel exercises, is an effective technique for improving the pelvic floor muscles through postnatal physiotherapy in Spruce Grove.

• Identify the pelvic floor muscles: First, Identify the pelvic floor muscles by attempting to stop the flow of urine midstream. This helps you recognize the correct muscles to engage for pelvic floor exercises.

• Contract the Muscles: Once you’ve located the muscles, tighten them as if holding them in like urine. Do not tighten your abdomen, thighs, or buttocks.

• Hold and Relax: Hold the contraction for 5 seconds, then relax for 5 seconds. Repeat 10 times.

• Increase Duration: As you become stronger, aim to become more assertive. Hold the contraction for 10 seconds.

Regular PFMT exercises help strengthen the pelvic floor, reduce incontinence and pelvic pain, and support overall core stability during postpartum recovery.

2. Abdominal Separation (Diastasis Recti) – Core Stabilization Training

Abdominal separation occurs when the rectus abdominis muscles (the “six-pack” muscles) separate during pregnancy. This separation leads to weakness in the core and a bulging or soft area in the middle of the abdomen. It can cause postnatal back pain, poor posture, and difficulty with movements like lifting or bending.

This is where core stabilization training helps. Core stabilization training focuses on rebuilding the strength of the deep abdominal muscles, which support the spine and provide overall body stability. This technique involves exercises that activate the core muscles without putting unnecessary strain on the abdominal wall.

• Start Position: First, lie on your back with your knees bent. Then, put your feet flat on the floor and relax your arms at your sides.

• Engage Your Core: Try to pull your belly button towards your spine, activating your deep abdominal muscles (transverse abdominis). Then, make sure your lower back stays in contact with the floor.

• Leg Movement: Slowly raise one leg off the ground while maintaining core engagement. Hold the position for a few seconds.

• Repeat: Lower the leg and switch sides. Gradually increase the time you hold each leg up, ensuring your abdominal muscles stay engaged throughout the exercise.

Core stabilization training helps close the abdominal gap, improving posture, strength, and overall core function.

3. Postnatal Back Pain – Postural Correction Techniques

Postnatal back pain is a widespread issue, often caused by the physical strain of carrying and breastfeeding a baby and changes in posture during pregnancy. The added weight of pregnancy and the physical demands of caring for a newborn may lead to muscle imbalance and strain on the lower back.

And here, postural Correction is essential for alleviating postnatal back pain. Techniques focus on improving spinal alignment, strengthening supporting muscles, and preventing further strain on the back.

• Neutral Spine Position: Stand still with your feet. Then, imagine a string pulling you upward from your head, elongating your spine.

• Engage Your Core: Draw your belly button toward your spine, activating your deep abdominal muscles to support your lower back.

• Align Your Shoulders: Try to roll your shoulders back and down, open your chest, and align your shoulders with your hips.

• Check Your Pelvis Position: Ensure your pelvis is neutral, neither tilting forward nor backward. A natural curve in the lower back is ideal.

• Breathing: While maintaining this posture, practice deep, diaphragmatic breathing. Inhale and expand your ribcage, then exhale, keeping your core engaged.

Proper posture reduces strain on the back, improves mobility, reduces discomfort, and prevents future back issues.

4. Postnatal Shoulder and Neck Pain – Myofascial Release

Shoulder and neck pain are common after childbirth, mainly due to breastfeeding, carrying the baby, and poor posture. This pain often arises from muscle tension and shoulder and neck trigger points, leading to discomfort, stiffness, and restricted movement.

Myofascial release is a hands-on technique which targets muscle trigger points. It helps relieve tension and restore normal muscle function. It also reduces pain, improves circulation, and relaxes the muscles in the shoulder region.

• Identify the Tension: Find areas of muscle tension in your neck and shoulders. These may feel like tight knots or areas of increased tenderness.

• Apply Gentle pressure: Use your fingers to press into the muscle knot or tension point. Apply slow, steady pressure until you feel the tension begin to release.

• Hold the Pressure: Maintain pressure on the knot for 30-60 seconds. This will encourage the muscle fibres to release and relax.

• Move Along the Muscle: After releasing one trigger point, move to a new area of tension and repeat the process.

• Repeat as Needed: Myofascial release should be performed regularly to alleviate ongoing muscle tension. You can accomplish this at home or seek professional guidance from a physiotherapist.

Myofascial release targets muscle tightness, helping to reduce shoulder and neck pain, improve mobility, and alleviate discomfort caused by poor posture and muscle strain.

Pelvic Rehabilitation To Strengthen Your Pelvic with Physiotherapy

Post-birth recovery requires patience and consistent care. Postnatal physiotherapy in Spruce Grove offers a variety of techniques tailored to help you overcome common challenges. With the proper support and guidance, you can recover faster, feel more substantial, and confidently return to your daily activities. Sunrise Physiotherapy is dedicated to helping new mothers regain their physical health and well-being through women’s health therapy. Schedule a consultation with our team today and take the first step toward a healthier, more comfortable postnatal recovery!