Reclaim Your Strength: Navigating Postpartum Body Changes for Active Moms

I want to share a story about one of our clients, Emily. Emily is a powerhouse—always active, always on the go. But after her second baby, she started to notice some changes in her body that made her feel, well, not quite herself.

Her core felt weak, her posture was off, and she had some unexpected leaks that left her feeling frustrated and a bit isolated. If you’ve ever felt like Emily, I want you to know you’re not alone. This is something many women experience but often don't talk about. 

Let’s dive into the world of postpartum physical changes and how we can tackle them together.

Understanding Postpartum Physical Changes

After childbirth, a woman’s body undergoes various changes, including:

• Diastasis Recti: This condition occurs when the abdominal muscles separate, creating a gap that can affect core strength and posture. Emily noticed her core felt weak and unstable, making everyday tasks more challenging.
• Pelvic Floor Weakness: The pelvic floor muscles may become weakened or stretched during pregnancy and childbirth, leading to issues like urinary incontinence or pelvic organ prolapse. Emily found herself experiencing leaks when she laughed or sneezed, something she never had to worry about before.
• General Muscle Recovery: Pregnancy and labor can lead to muscle imbalances, particularly in the back, hips, and legs, which can contribute to discomfort or pain. Emily had persistent lower back pain that made her regular workouts and even playing with her oldest child a struggle.

The Role of Physical Therapy in Postpartum Recovery

Emily’s story took a positive turn when she discovered postpartum physical therapy. Here’s how it helped her, and how it can help you too:

• Diastasis Recti Rehabilitation: Physical therapists can teach exercises to gradually strengthen the deep abdominal muscles and close the gap, improving core stability and function. Emily learned specific moves that targeted her core and helped her feel stronger day by day.
• Pelvic Floor Rehabilitation: Therapists provide techniques such as pelvic floor exercises, biofeedback, and manual therapy to restore pelvic floor muscle tone and function. With the guidance of her therapist, Emily practiced pelvic floor exercises that significantly reduced her incontinence issues.
• Correcting Muscular Imbalances: Through targeted exercises and stretches, physical therapy can address muscular imbalances caused by pregnancy and childbirth, improving posture and reducing pain. With guidance, Emily worked on her posture and relieved her back pain, making it easier for her to get back to her active lifestyle.
• Pain Management: Various manual techniques or gentle exercises can alleviate pain in areas such as the back, hips, or perineum. Emily experienced relief from her persistent lower back pain, allowing her to move more freely and comfortably.
• Education and Support: Physical therapists educate new mothers on proper body mechanics, safe lifting techniques, and strategies for preventing further complications. Emily found the support and education from her therapist invaluable, giving her the confidence to move and care for her body correctly.

Practical Tips for Postpartum Physical Therapy

If you’re considering physical therapy as part of your postpartum recovery, here are some tips to get started:

Early Assessment: Schedule a postpartum assessment with a physical therapist, ideally around 6 weeks after delivery, to evaluate your pelvic floor function, abdominal separation, and overall musculoskeletal health.

Book a call with us here to get started

Consistent Exercise Program: Follow a personalized exercise program designed by your therapist, focusing on gradual progression and proper technique.

Pelvic Floor Exercises: Incorporate daily pelvic floor exercises into your routine to strengthen and support bladder control and pelvic organ function.

Maintain Hydration and Nutrition: Drink plenty of water and eat a balanced diet to support healing and recovery.

Patience and Rest: Give your body time to recover and avoid overexertion. Rest when needed and listen to your body’s signals.

Postpartum physical therapy at Natural Wellness Physiotherapy in Wichita offers invaluable support and guidance for new mothers navigating the challenges of recovery. By addressing issues like diastasis recti, pelvic floor weakness, and general muscle recovery through targeted exercises and therapeutic techniques, physical therapy can help you regain strength, alleviate discomfort, and promote overall well-being.

Remember, each woman’s postpartum journey is unique, so consult with a qualified physical therapist (like me!) to create a personalized plan that meets your specific needs and goals. 

Embrace this period with patience, self-care, and the knowledge that you’re taking proactive steps towards a healthy and strong recovery. Just like Emily, you can reclaim your body and your confidence, one step at a time. You’ve got this!

Want more? Check out:
Running and Urinary Incontinence: Insights from a Physical therapist