Empowering Postpartum Women: Overcoming Pelvic Floor Dysfunction

Facing postpartum PFD? You’re not alone

Becoming a new mother? Amazing. Dealing with some of the physical changes that pregnancy and childbirth entail? Not so much. For many women, this includes postpartum Pelvic Floor Dysfunction (PFD) AKA weakened pelvic floor muscles that can lead to issues like incontinence, pelvic pain, and discomfort. If PFD is affecting you or someone you love, know this: you are not alone, and the symptoms are possible to manage and mitigate.

Read on to learn more about the causes of PFD, its symptoms, and how to recover.

Understanding pelvic floor dysfunction after childbirth

The pelvic floor is like the foundation of a house—something you don’t notice until it starts to weaken. It consists of muscles and tissues that support the bladder, uterus, and rectum. During childbirth, these muscles can stretch and become compromised, especially after prolonged labor, multiple births, or the use of medical instruments like forceps. This can lead to PFD, which manifests in several ways:

• Urinary incontinence: Yes, you read that right. If you experience leakage of urine when sneezing, coughing, or engaging in physical activities, you are not alone! This is known as stress urinary incontinence and can be distressing and inconvenient.
• Pelvic pain and discomfort: Postpartum women with PFD may feel a constant ache or pressure in the pelvic region. This pain can affect daily activities and overall well-being.
• Pelvic organ prolapse: In severe cases, the pelvic organs may descend into the vaginal canal, causing a sensation of heaviness or bulging. This condition can be uncomfortable and may require medical intervention.

The emotional impact of PFD

Dealing with the physical symptoms of PFD can be a real downer, often dragging emotional challenges along with it.

“The emotional toll of pelvic floor disorders can be just as challenging as the physical symptoms,” said Courtney Mills, NBC-HWC, CIC, CPT, and Senior Health Coach at Kaia. “Many new mothers feel a sense of isolation or shame, which can make it difficult to seek help but you’re not alone, and there is support available. Addressing both the physical and emotional aspects of PFD is key to a healthy recovery and overall well-being.”

To spread awareness and break the stigma surrounding this disorder, Mills shares her experiences with PFD – both personally and professionally. Read her interview here.

A path to recovery

Recovery from PFD involves a comprehensive approach to strengthening the pelvic floor muscles and managing symptoms. Various exercises can be highly effective in supporting women dealing with this condition, helping to alleviate symptoms and enhance overall pelvic health. Here are some key elements of an effective pelvic floor recovery program:

Gentle start with gradual progression

Begin with gentle exercises that gradually increase in intensity. This method helps ensure that the pelvic floor muscles are not overstressed and can recover at a comfortable pace. Initial exercises should focus on correctly identifying and engaging the pelvic floor muscles, which is essential for effective strengthening.

“Starting slow and focusing on proper technique is crucial for postpartum recovery,” said Mills. “Many women may not realize the importance of correctly identifying and engaging their pelvic floor muscles, but this foundational step can make a significant difference in their recovery outcomes.”

Remember consistency is key. Need help staying the course? Here are seven tips to help you stay motivated.

Breathing techniques

Proper breathing techniques are crucial for pelvic floor exercises. Coordinating breathing with muscle contractions can enhance the effectiveness of the exercises while promoting relaxation and reducing stress.

Mindfulness and relaxation

Managing stress is important when dealing with PFD, as stress can exacerbate symptoms. Incorporating mindfulness and relaxation techniques into the exercise routine can help women manage anxiety and focus on their recovery.

“The connection between the mind and body plays a vital role in pelvic floor recovery,” said Mills. “Stress and anxiety can worsen symptoms, so integrating mindfulness and relaxation techniques is not just about mental well-being—it’s a key component of physical healing.”

These practices can also improve overall mental well-being, which is essential for comprehensive healing.

Customized workouts

A recovery plan should be tailored to your individual needs, allowing you to progress at a pace that feels right for you. Working with a physical therapist or a digital therapy program, like the one offered by Kaia Health (Kaia), can make all the difference. Kaia exercises are customized for each stage of recovery, whether you’re newly postpartum or further along in your journey, ensuring that you’re always getting the support that’s best suited to your unique situation.

These steps provide a foundation for effective pelvic floor recovery, offering women a path to regain their strength and improve their quality of life.

Tips for supporting postpartum women with PFD

If someone you love is experiencing postpartum PFD, providing emotional support and practical assistance can make a huge difference in their recovery journey. Here are some ways you can support them:

Open communication
Encourage open communication about PFD and its challenges. Women should feel comfortable discussing their symptoms and concerns with healthcare providers, family, and friends.

Access to resources
Provide access to resources such as educational materials, support groups, and professional guidance. Knowing that they are not alone and that help is available can be reassuring for women facing PFD.

Promote a positive body image
Postpartum women may struggle with body image issues, especially when dealing with conditions like PFD. Encourage a positive body image and remind them that recovery takes time and patience.

Encourage self-care
It’s important to recognize that self-care often requires support from others. Encourage new mothers to take time for themselves, engage in activities they enjoy, and practice relaxation techniques. This can help them reduce stress and promote overall well-being.

Pro tip: Offer to take over baby duty for a bit! Let them sneak in a workout or enjoy some ‘me time’—everyone deserves a little recharge.

Supporting postpartum recovery

Pelvic Floor Dysfunction is a common yet often under-discussed condition that affects many postpartum women. It’s important to provide support, understanding, and practical solutions to help these women navigate their recovery journey. Kaia’s pelvic floor exercises offer a structured and effective way to strengthen the pelvic floor muscles, reduce symptoms, and improve quality of life. By fostering a supportive environment and encouraging open communication, we can help postpartum women regain their confidence and enjoy a healthy, fulfilling life.

To learn more about Kaia’s pelvic floor support, visit www.kaiahealth.com.