Post birth, the pelvic floor is weakened from stretching required to birth baby and potentially also muscle injury (e.g. tearing or from episiotomy) for those who have birthed vaginally. Even for those who have had a Caesarean birth, carrying the weight of baby across roughly 9 months also impacts the strength and function of the pelvic floor.
Increased joint laxity in some breastfeeding parents may also impact the pelvic floor.
High impact exercise causes a rise in pressure in the abdomen, pressing down on the pelvic floor. Some of the forces from impacting the ground in high impact exercise are also likely to be transferred through the pelvic floor, all of this requiring more from the pelvic floor in terms of strength and coordination.
Being overweight can increase the risk of pelvic floor symptoms (BMI >30) due to the increased load through the pelvic floor.
Injury to and weakening of the pelvic floor can lead to issues with incontinence or pelvic organ prolapse.
To reduce the risk of pelvic floor dysfunction:
- Regular PFM exercises (ideally 3x daily, but something is better than nothing) over time help to reduce the risk of pelvic floor dysfunction, this is why PFM exercises are an important component of our classes too. If you’re unsure about how to engage your pelvic floor or what the best exercises are for you, see a pelvic floor physio.
- Have a 1:1 women’s or pelvic health physiotherapy assessment before returning to more formal exercise (especially if noticing any symptoms or heaviness, dragging, leaking from bladder, bowels or of wind or other discomforts AND/OR wanting to commence high impact exercise)
- All Babes on Board Postnatal classes offer low and high impact options, so you can target your exercise for where your body is up to. High impact exercise is not recommended until at minimum 3 months post birth.
- Babes on Board Physiotherapists want to work in cooperation with your 1:1 physio, to gain the best outcomes for you. Ask you physio to email through a summary of their recommendations for you and any updates.
- Participating in regular exercise, can help if you have concerns around BMI, in combination with a nutritious diet, check in with a dietician if you want advice.
- Wearing specifically designed supportive underwear or activewear may reduce symptoms. It’s good to talk about options and recommendations with your 1:1 physio before purchasing.
