Post Pregnancy Physio Advice

The body endures significant changes throughout pregnancy and birth. These changes may cause pain, but symptoms can be reduced with specialised treatments. Physiotherapists help women to regain strength and control as part of their post-pregnancy care.

Common problems after birth include loss of pelvic floor control, and a reduction of strength in the back or abdominal muscles. When you visit a physiotherapist for post-pregnancy care, you can expect a thorough assessment and customised treatment approach.

Pelvic Floor

The term pelvic floor refers to the group of muscles supporting the pelvis. They assist bladder and bowel control as well as sexual function. Pregnancy affects the strength of the pelvic floor and can lead to bladder leakage and discomfort. Pelvic floor exercises during, and after pregnancy can help to strengthen these muscles.

You can try this simple exercise to activate and strengthen your pelvic floor muscles.

1. Squeeze the pelvic floor muscles tight, as if you were ‘holding on’. You can sit or stand.
2. Hold for 5 seconds.
3. Relax completely for 5 seconds.
4. Repeat 10 times.

This movement can be completed almost anywhere, anytime, and works to engage the pelvic floor muscles. When you visit a physiotherapist for post-pregnancy care, you will receive a set of tailored exercises.

Abdominal Muscles

Your abdominal muscles are also affected during pregnancy. Always seek guidance from your healthcare professional about when to get back to exercise after birth. Strenuous activity can be harmful. For example, you shouldn’t do sit-ups for at least eight weeks after giving birth.

You can try these low-impact abdominal exercises to strengthen the muscles in that area.

Abdominal Bracing

1. You can complete this exercise standing, sitting or lying down.
2. Draw your belly towards your spine.
3. Hold for approximately 5 seconds.
4. Release and repeat 10 times.

Pelvic Tilts

1. Lie down with your feet flat and knees bent.
2. Actively flatten the curve of your spine by tilting your pelvis upwards.
3. Hold for approximately 5 seconds.
4. Release and repeat 10 times.

Back

Backaches are common during pregnancy and can continue after birth. Here are some post-pregnancy tips to avoid back pain.

• Avoid heavy lifting.
• Actively maintain good posture.
• Use chairs that have back support. You can add back support by rolling up a towel or blanket and placing it on your seat and behind your back.
• If working at a desk, ensure your office is set-up for comfort and support. For example, the table should be at waist height.
• Avoid carrying your baby on one hip.

The experienced physiotherapists at Northern Districts Physiotherapy and Sports Injury Clinic provide quality post-natal care. You can book an appointment at our West Ryde clinic by calling 02 9874 8410 or booking online.