5 Things Every Mom Should Know About Their Pelvic Floor

Navigating the realm of postpartum pelvic floor healing can be overwhelming due to the abundance of information available. To simplify matters, here are the top five essential facts that every mom should know:

1. Kegels: To Strengthen or Not to Strengthen:

Kegels, or pelvic floor muscle contractions, are beneficial exercises for strengthening the pelvic floor. However, not everyone needs to engage in constant strengthening exercises. Similar to how our hamstrings require stretching and flexibility, the pelvic floor also needs to stretch. This is crucial for tasks such as vaginal childbirth, sexual intercourse, and emptying the bladder and bowels. One effective technique is practicing active breathing, which involves a combination of pelvic floor contractions and relaxations.

2. Correcting Common Mistakes:

Surprisingly, approximately two-thirds of women perform pelvic floor contractions incorrectly. While you may believe you're doing them correctly, it's essential to ensure optimal engagement of the pelvic floor. To achieve this, focus on squeezing around the vagina and anus, then lifting upward towards the head. If you experience sensations like squeezing only in the front or back, a bearing down feeling, or potential leakage, it indicates incorrect execution. Using a mirror to visualize the pelvic floor or sitting on a rolled-up washcloth while contracting and lifting can aid in retraining the pelvic floor for efficient contractions.

3. Multifaceted Functions of the Pelvic Floor:

Beyond its role in urinary function, the pelvic floor also influences bowel and sexual function. While many are aware of urinary issues such as leaking during coughing, sneezing, or trampoline activities, fewer realize that pelvic floor tension can lead to constipation. This condition, known as outlet dysfunction, occurs when the pelvic floor remains tense, obstructing stool passage. During pregnancy or postpartum, tearing during childbirth may cause pelvic floor tension as the muscles guard the tear to facilitate healing. However, if the tension persists beyond the initial weeks of healing, it can result in constipation, fecal smearing, and pain.

4. Diverse Manifestations of Pelvic Floor Pain:

Pelvic floor pain can manifest in various ways, including discomfort while sitting, standing, or engaging in activities. Although the specific experience of pain may differ among individuals, the assessment process for devising a treatment plan remains consistent. Ensuring the pelvic floor can relax fully is crucial since tension in this area can cause pain in the bladder, bowels, abdomen, tailbone, hips, and thighs. Once relaxation is established, strengthening exercises can be incorporated to provide pelvic stability, contributing to core strength and enabling everyday tasks such as lifting children, doing dishes, and running.

5. Pain-Free Sex Is the Norm:

One critical aspect often overlooked is that sex should never be painful for moms. Whether it's the first time, the 51st time, after having children, or even during pregnancy, pain should not be accepted as normal. It is essential to challenge the notion that postpartum pain is a natural part of the process.

By disseminating this information, you can empower others with knowledge about the remarkable capabilities of their pelvic floor. Additionally, feel free to explore some recommended exercises that facilitate relaxation and connection with the pelvic floor.