Postpartum Physical Therapy: Restoring Strength, Confidence, and Function for New Moms
Welcoming a new baby into the world is an incredible experience, but for many new moms, it can also bring about physical challenges that they may not have anticipated. Your body goes through major changes during pregnancy! From weakened pelvic floor muscles to aching joints and muscles, the postpartum period can take a toll on a woman's body. Regardless of delivery method, there has been a major change in how your body functions. Postpartum physical therapy helps women recover from pregnancy and is a specialty you may not be aware of.
What is postpartum physical therapy?
Postpartum physical therapy is a speciality in physical therapy that focuses on addressing the unique physical challenges that new moms face after giving birth. During pregnancy and childbirth, a woman's body undergoes significant changes, and these changes can lead to a variety of issues postpartum such as back and hip pain, leakage, painful intercourse and generalized weakness. Postpartum physical therapy aims to address these issues and help women recover and regain their physical strength and function.
A skilled physical therapist can help you regain control and overcome common postpartum concerns by incorporating specific exercises, functional movements, and manual therapies. Postpartum physical therapy is not just about physical healing; it's also about rebuilding confidence and empowering women through movement, embrace their new role as a mother.
Common postpartum physical issues
The postpartum period can present several physical challenges for new moms. Women are more active now than they ever were. Women have goals like running, jumping and lifting heavy and should be able to do so confidently, without worry about postpartum symptoms. The most common postpartum pelvic floor issues that we see as pelvic health physical therapists are:
Diastasis recti, which is the separation of the abdominal muscles. Although normal in the end stage of pregnancy and initial postpartum time period, this separation can lead to a bulging or protruding belly and can make it difficult to regain core strength.
Urinary incontinence, or the involuntary leakage of urine. This can be the result of weakened pelvic floor or core muscles, impaired posture, and joint and muscle restrictions that can occur during pregnancy and childbirth.
Pelvic Organ Prolapse, which is a bulging or heaviness sensation that is typically felt vaginally. Prolapse can be the result of the stretching that occurs to the pelvic ligaments during pregnancy and childbirth. Pelvic floor physical therapy for prolapse treatment aims to improve the strength of the pelvic floor and pelvic girdle muscles to help support the pelvic organs
General muscle weakness, especially in the core and hips. The stretching that occurs to the hip and pelvic muscles during pregnancy and childbirth can result in weakness to the core and hip muscles. This weakness often causes a feeling of unsteadiness and instability when doing physical tasks.
Joint pain, especially in the lower back, hips, and knees. The physical demands of caring for a newborn, including lifting, carrying, and breastfeeding, can cause orthopedic pain which can be alleviated by postpartum physical therapy.
Benefits of postpartum physical therapy
Engaging in postpartum physical therapy offers numerous benefits for new moms. By addressing issues such as diastasis recti and pelvic floor dysfunction early on, women can reduce the risk of chronic pain and other complications later in life. Addressing diastasis recti and pelvic floor concerns will help patients be active and therefore prevent long term complications later in life.
Postpartum physical therapy can also improve overall physical strength and ability to perform functional movements. Through targeted exercises, new moms improve their strength and ability to perform daily activities. Many patients feel stronger than they ever were (even before kids!) because they feel much more in control of what their body is doing.
Postpartum physical therapy exercises
Postpartum physical therapy involves a range of exercises that are specifically designed to address the physical issues that new moms face. These exercises focus on strengthening the core, improving pelvic floor control, and targeting muscle groups that may have been weakened during pregnancy and childbirth.
It is important that postpartum physical therapy exercises are functional, meaning that they replicate the movements that you do everyday. We aren’t a big fan of Kegels for helping with postpartum rehab. The reason for this is that they aren’t functional (our pelvic floor functions with our body, not in isolation), they can make symptoms worse, and there are far better ways to strengthen the pelvic floor muscles (including doing squats, lunges and other functional movements).
As moms, we need to be strong in order to lift, run after, and play with our children. Therefore, an important piece to a postpartum physical therapy program is strengthening and lifting weights. As your children grow, your strength demands increase. Therefore we have to make sure that your program is progressive and that you don’t keep doing the same exercises week after week.
In addition to these specific exercises, postpartum physical therapy may also involve manual therapies such as massage or joint mobilization to alleviate pain and promote healing.
Postpartum physical therapy timeline
The timeline for postpartum physical therapy can vary depending on individual circumstances and the specific issues being addressed. In general, it is recommended to start postpartum physical therapy as soon as possible after giving birth. When you get home from the hospital, you will have to lift the baby, squat on and off of the couch while holding the baby, get in and out of bed and lift the carseat in and out of the car. There are a lot of functional movements that you need to be able to perform pain free and leak free and you don’t have to wait until 6-weeks postpartum to begin gentle strengthening.
In the early postpartum period, the focus may be on gentle exercises and therapies to promote healing and address immediate issues such as pain and swelling. This often includes breathing exercises and gentle mobility exercises to connect yourself with your pelvis and pelvic floor. As healing progresses, the intensity and complexity of exercises can be increased to target specific areas of weakness or dysfunction.
The duration of postpartum physical therapy can vary. Some women may only require a few sessions to address specific issues, while others may benefit from ongoing therapy for a longer period of time. A skilled physical therapist will work with each individual to develop a treatment plan that meets their unique needs.
Postpartum physical therapy for C-section recovery
For women who have undergone a cesarean section (C-section) delivery, postpartum physical therapy is extremely important. A C-section is major abdominal surgery and core strength has been significantly disrupted after a C-section. C-section surgery involves an incision in the abdominal wall, and this can lead to specific issues such as scar tissue formation, muscle weakness, and altered movement patterns.
Postpartum physical therapy can help address these issues and promote healing and recovery in the post-C-section period. Physical therapists can help restore abdominal strength, improve scar tissue mobility, and address any imbalances or compensations that may have developed as a result of the surgery.
Postpartum physical therapy vs. regular exercise
It's important to note that postpartum physical therapy is not the same as regular exercise. While regular exercise is important for overall health and well-being, postpartum physical therapy is a specialized form of therapy that addresses the unique physical issues faced by new moms. Not all physical therapists and personal trainers are trained in understanding the postpartum woman.
Regular exercise alone may not be sufficient to address specific postpartum concerns such as diastasis recti or pelvic floor dysfunction. Postpartum physical therapy provides targeted exercises and therapies that are designed to address these issues and promote optimal healing and recovery.
If you're unsure whether you need postpartum physical therapy or regular exercise, it's best to consult with a qualified physical therapist who can assess your individual needs and guide you on the appropriate course of action.
Tips for choosing a postpartum physical therapist
When choosing a postpartum physical therapist, it's important to find someone who specializes in postpartum care and has experience working with new moms. Here are a few tips to help you make the right choice:
1. Research credentials and certifications: Look for a physical therapist who is specifically trained in postpartum care. A general physical therapist has very little training in helping postpartum moms and some pelvic floor PTs don’t work with postpartum women. Finding a pelvic floor PT that specializes in postpartum recovery is your best bet.
2. Ask for recommendations: Reach out to other new moms for recommendations. Personal experiences and referrals can provide valuable insights into the quality of care provided by a physical therapist.
3. Consider location and convenience: Choose a physical therapist whose clinic is conveniently located and offers flexible scheduling options, or allows you to bring your baby to sessions.
4. Communication and rapport: A good physical therapist should be a good listener and communicator. They should be able to understand your concerns and goals and develop a treatment plan that aligns with your needs.
The postpartum period is a time of immense joy and change, but it can also present physical challenges for new moms. Postpartum physical therapy is a valuable resource that can help women navigate these challenges, regain their strength, and improve their overall well-being.
By addressing issues such as diastasis recti, prolapse, urinary incontinence, muscle weakness, and joint pain, postpartum physical therapy provides targeted treatment to promote healing, restore function, and boost confidence. If you're a new mom struggling with postpartum recovery, don't hesitate to reach out to a qualified postpartum physical therapist. They can provide you with the guidance and support you need to navigate this transformative journey and come out stronger on the other side. Your body deserves the care and attention it needs to heal, so you can fully enjoy the precious moments with your new baby.
