Pelvic Floor Recovery After Birth

After birth most women pay attention only to the scale and the belly. In reality, one of the biggest changes happens in a structure that cannot be seen – the pelvic floor.

It plays a key role in the stability of the body, correct movement, control of the bladder and bowel, sexual function and quality of life.

After pregnancy and birth these muscles can be weakened, stretched or work inefficiently. The good news is that in most cases, with the right approach, their function can improve significantly.

The pelvic floor is a group of muscles, ligaments and connective tissue that form a kind of “hammock” at the base of the pelvis.

These muscles support:

• the bladder
• the uterus
• the vagina
• the rectum

They are also actively involved in:

• stabilising the spine
• correct breathing
• controlling intra-abdominal pressure
• the work of the deep abdominal muscles
• movement during any physical activity

Throughout the nine months, the pelvic floor works continuously.

The growing weight of the baby, the placenta and the amniotic fluid increases the load on these muscles.

Hormones make the connective tissue more elastic so the body can prepare for birth. All of these changes are completely normal.

After a vaginal birth or a caesarean section, the pelvic floor needs time to restore its function.

In some women recovery happens naturally, while in others there are symptoms that call for focused work.

• leaking urine when coughing or sneezing
• a feeling of heaviness in the pelvis
• low-back pain
• instability
• reduced strength
• pain during intimacy
• a feeling of weakness in the lower abdomen
• difficulty with exercise
• a sensation of “pressure” toward the vagina

This is one of the most frequently asked questions.

The abdominal muscles, the diaphragm and the pelvic floor work as a single functional system. When one part is weakened, the others begin to compensate.

That is why, in recovery after birth, we never work on the abdomen alone or the pelvic floor alone. We work on the whole body.

Only after clearance from the monitoring OB-GYN. After that, the load is increased gradually.

• We do not start with strength exercises.
• We do not start with weights.
• We do not start with sit-ups.
• We start by restoring function.

My method involves several consecutive stages. First we restore:

• correct breathing
• control of intra-abdominal pressure
• the connection between the diaphragm, the abdominal wall and the pelvic floor

Then we move on to:

• activating the deep muscles
• stabilisation
• functional exercises
• strength exercises
• a safe return to normal physical activity

Every program is individual. Most often it includes:

• diaphragmatic breathing
• pelvic-floor exercises
• activation of the transverse abdominis (Transversus Abdominis)
• stability exercises
• balance exercises
• glute exercises
• posture exercises
• functional movements
• a gradual introduction of strength exercises

In the early stages I do not recommend exercises that significantly increase intra-abdominal pressure before control of the abdominal wall and pelvic floor has been restored.

We avoid:

• heavy lifting
• incorrectly performed abdominal exercises
• strength exercises without good technique
• holding the breath under load
• excessive load too early

It is important to stress that these are not lifelong bans. With proper recovery, most women can gradually return to the workouts they love.

Postnatal recovery does not depend on training alone. Restoring muscle and connective tissue requires:

• adequate protein intake
• healthy fats
• vitamins and minerals
• good hydration
• quality sleep
• managing stress

When needed, I recommend lab tests and prepare an individual nutrition plan and supplementation tailored to the woman's condition and goals.

As a certified Pre & Postnatal Fitness & Nutrition Coach, my work is focused on the safe and functional recovery of a woman's body after birth.

I work with an individual approach, and the programs include:

• an assessment of your condition
• pelvic-floor recovery
• work on diastasis
• postnatal training
• an individual nutrition plan
• guidance on suitable supplementation
• tracking and adapting the program as you progress

My goal is not simply for a woman to lose weight. The goal is for her to rebuild the strength, stability and confidence in her own body, so she can move again without pain, without fear and with joy.