Postpartum

DIY Padsicles:

1️⃣ Purchase your favorite pads

2️⃣ Add aloe vera gel and witch hazel (alcohol free)

3️⃣ Save them in a ziplock bag in the freezer for the 1st few days postpartum 

Your perineum will likely be sore, red, and swollen after delivery. Ice can help decrease pain, inflammation, and swelling. Try using a peri wash bottle after urinating to avoid discomfort from wiping. 

Pelvic floor exercises can help increase blood flow and promote healing. It’s great to work with a pelvic floor therapist during pregnancy and postpartum. 

Postpartum Tip - Use Lube!

Estrogen levels at the vulv@ can decrease postpartum. This can contribute to v@ginal dryness and pain with s3x. If you have discomfort even after using lube, reach out to a pelvic floor physical therapist!

Lubricants I recommend:

UBERLUBE (silicone-based)

✅ Long lasting

✅ Compatible with natural rubber latex and polyisoprene c0nd0ms

❌ Not compatible with polyurethane c0nd0ms and not recommended for use with silicone (not safe for most toys)

➡️ Code RESTORE for 10% off

SLIPPERY STUFF and GOOD CLEAN LOVE (water-based)

Water based lubricants dry out more quickly but are safe with silicone, contraceptives, and toys

What you DON’T want in a lubricant:

* Glycerin and Glycerol

* Parabens

* Glycols

* Nonoxynol-9

* Chlorhexidine gluconate

* Cyclomethicone, cyclopentasiloxane and cyclotetrasiloxane

Core and Pelvic Floor Support Garments/Bloomers

These are great to use during pregnancy and postpartum to provide a gentle compression and “lift” to the pelvic floor.

They can:

▪️Improve symptoms of pelvic pressure/pelvic organ prolapse, vulvar varicosities (varicose veins), round ligament pain, pubic symphysis pain, and C-section discomfort

▪️Provide C section scar compression/support

▪️Support diastasis recti (splitting of the 6-pack abdominals)

You still need a strong core - don’t rely on garments or bands to do all the work for you!

You may not be wearing garment or bands right if you experience increased:

- Pelvic pressure/heaviness

- Pain

- Urinary leaking

✨Consult your healthcare practitioner before wearing compression garments and don’t hesitate to reach out if you have any questions or concerns✨

Postpartum Postures

#1: Forward head/rounded shoulders: This is common when holding or feeding a baby. Try your best to get out of this posture when you can as it can contribute to neck and upper back pain and affect breathing

#2: Pelvic shift: This posture is common when propping a baby up on your hip and can contribute to back pain and hip pain

#3: Swayback posture with the low back arched: This posture can cause low back pain and “mom pooch”

#4: Rounded back: This posture is common when assisting your baby to crawl or walk and can contribute to back pain 

These common prolonged postures when caring for kiddos👶 can contribute to muscle imbalances and pain.

Postural training can help prevent and alleviate pain, prolapse, incontinence, “mom pooch”, and hemorrhoids, as well as improve core strength💪 and breathing😮‍💨 patterns.

In general, it’s a good idea to:

▪️keep equal weight through both feet

▪️keep the rib cage stacked over the pelvis

▪️hold your baby in the middle of your body or wear an ergonomic carrier

▪️when reaching for something on the floor bend through your legs and keep your spine relatively straight 

I love the saying “the best posture is the next posture” - motion is lotion!

Diastasis Recti

Diastasis Recti (DR) is a separation of the 6-pack abs that can contribute to poor posture and may worsen low back pain, pelvic pain, and incontinence.

DR has been associated with urinary incontinence, pelvic organ prolapse, &/or difficulty pushing during labor.

DR risk factors include:

- Excessive low back arch

- Poor abdominal muscle tone

- Not exercising during pregnancy

- Aggressive abdominal exercises after the 1st trimester

- Expecting more than 1 baby

- Petite woman

- Over 35 years old

- Obesity

- Large baby/more weight gain during pregnancy

- DR in previous pregnancy

- Increased number of times experiencing childbirth

- Previous cesarean section

With DR try to avoid jackknifing/sitting straight up from lying down (instead log roll onto your side prior to sitting), sit ups/crunches, heavy lifting🏋️‍♂️ (squat or lunge when lifting instead of bending at the waist), and twisting activities.

Working with a pelvic floor physical therapist👩‍⚕️ is helpful for healing DR! Pelvic floor physical therapy can help to ensure you are properly engaging your deep core muscles. We can perform abdominal myofascial release, prescribe individualized exercises, and education on pressure management. As you get stronger💪we can progress to lifting and twisting activities.

Some people benefit from a postpartum belly support band (Loving Comfort and Belly Bandit are great options - see the link in my bio for discount codes). Wear the band low enough so the bottom is at the pubic bone, and it is slightly looser at top so it’s not compressing organs down. You can pull your belly up from under the band and in towards midline to avoid downward pressure and approximate the muscles. Take the band off if you experience pelvic pressure/heaviness, increased pain while wearing, or increased urinary leaking. Remember to not rely on the band to do work for you!

Pelvic Organ Prolapse

Pelvic organ prolapse (POP) occurs when pelvic tissues and muscles fail to support organs adequately. POP can have various causes, including straining during bowel movements or while emptying the bladder🚽, hormonal changes, heavy weightlifting🏋️‍♀️ with poor body mechanics, pregnancy🤰and childbirth, obesity, and connective tissue disorders.

Common symptoms of POP include:

▪️A sensation of pelvic heaviness or pressure

▪️Feeling as though something is falling out or bulging at the vaginal entrance

▪️Sensation of sitting on something or an obstruction during s3xual intercourse

▪️Voiding dysfunction, which may manifest as hesitancy, straining to urinate, a slow urine stream, a start-and-stop urine flow, post-void dribbling, incomplete emptying, and a need to lean forward, use digital pressure to elevate the bladder base, or apply digital pressure toward the rectum while on the toilet

Symptoms of POP typically follow a pattern:

▪️Absent in the morning

Increase in intensity throughout the day

▪️Relieved when lying down

▪️Worsen with or after prolonged periods of standing, walking, engaging in impact activities, performing deep squats, and as the day progresses

Pelvic floor physical therapy can help! Individuals with POP may have weakened pelvic floor muscles. However, some may also experience hypertonicity (excessive tension) or scar tissue that needs to be addressed first since these factors can affect the functionality of the pelvic floor muscles and their ability to contract effectively.

Pelvic Organ Prolapse Types:

▪️Cystocele (bladder descent)

▪️Rectocele (rectum/posterior wall descent)

▪️Uterine prolapse (uterus descent)

▪️Urethrocele (urethral descent)

▪️Cystourethrocele (bladder + urethral descent)

▪️Enterocele (intestine descent)

▪️Rectal prolapse (rectum descent thru the rectal canal)

▪️V@ginal vault prolapse (descent of the upper portion of the v@gina)

Daily habits to prevent prolapse by decreasing load on the pelvic floor: 

▪️Have good bowel movements/manage constipation💩

- Avoid straining

- Use a @squattypotty or stool to get knees up to relax the muscles to allow stool to pass🚽

- Poos should be the shape and consistency of a ripe banana🍌

▪️Use proper breathing😮‍💨 and lifting mechanics - especially with heavy lifting🏋️‍♀️

▪️Work with a pelvic floor PT on postural, breathing, pressure management, body mechanics, and muscle training💪

▪️Manage chronic coughing

▪️Maintain a healthy weight 

We can help decrease pelvic organ prolapse (POP) symptoms! Here are some options:

▪️Revive & Poise Impressa - These can be used to help support the bladder or urethra during exercise, coughing, laughing, and sneezing with the goal is to stop leaking from happening. 

▪️Pessaries - An orthotic inserted v@aginally to help hold up the pelvic organs! These devices are fitted by a doctor and can be left in for months at a time and can even be worn during pregnancy. Many people choose to insert it in the morning and take it out in the evening.

▪️Support Garments - Go to my recommended products page (under pelvic compression) for links. 

V2 supporter

Groin bands

V-Sling band

▪️✨PELVIC FLOOR PHYSICAL THERAPY✨:

- Posture, breathing, pressure management, and body mechanics training to decrease strain on the pelvic floor muscles

- Muscle training - We need pelvic floor muscle strength and coordination to support POP. Core, back, leg, and trunk musculature is also important to decrease strain on the pelvic floor muscles.

- Toileting mechanics to to decrease strain on the pelvic organs

- Positioning and manual therapy for symptom management

Urinary Leakage from Urethra Hypermobility

Most of the time urinary leakage can be improved with pelvic floor physical therapy; however, sometimes urethral hypermobility plays a role.

Revive Bladder Support offers urethral support for bladder leaks due to urethral hypermobility. Revive can also be used as an over-the-counter pessary to alleviate symptoms of pelvic organ prolapse such as pelvic pressure, heaviness, or a sensation of bulging.

A pessary (an orthotic for the pelvic organs) is a cost-effective non-surgical option for prolapse. It’s important to consult with your healthcare provider to determine products appropriate for your specific condition.

Get 10% off Revive.

Pelvic Congestion/Varicose Veins

Pelvic congestion and varicosities (distended veins) can occur when pelvic veins become lax/enlarge to the point that there is no longer just one way movement of blood flow. Blood pooling can put pressure on parts of your pelvis or nerves⚡️ leading to discomfort. The appearance can fluctuate (can look like little freckles and can go away).

Symptoms can include:

▪️Pressure in the abdomen/pelvis

▪️Pain in the legs

▪️Asymmetrical/swelling of the labias

▪️Pain with intercourse (increased blood flow can pool)

▪️Pain with periods

▪️Urinary urgency/frequency

▪️Veins in the pelvis easily visible

▪️Spider veins in the legs

Symptoms are typically worse at the end of the day, with prolonged standing, and when pressure is applied to the abdomen or when bearing down (Valsalva/straining on the toilet). Typically, there is improvement with lying down.

Increased levels of estrogen during pregnancy🤰 can contribute to the pelvic veins being lax. Women who have multiple pregnancies may be more at risk due to the increased blood volume in the pelvis. Pregnancy cradle underwear (ex: V2 supporter, The Femme Jock) applies compression and can be helpful to wear during pregnancy for varicosities, edema, and feelings of pelvic pressure. Find discount codes in the link in my bio.

Some other ideas to help relieve symptoms include:

▪️Bridge positioning while lying down (can elevate hips under a pillow)

▪️Massage labia up towards groin

▪️Compression garments/biker shorts – wearing a V2 supporter can help

▪️Apply a cold compress (ex: frozen peas)

▪️Lymphatic drainage & lymph foam pads in underwear

▪️Walk regularly & do ankle pumps

▪️Avoid prolonged sitting/standing & crossing legs

✨These tips don’t substitute pelvic floor PT. Feel free to reach out if you are experiencing symptoms✨