Fix Common Postpartum Problems
The most common postpartum problems are issues with the abs (weakness and pooching belly), and problems with the pelvic floor (leaking, prolapse, and weakness). Happily, there are ways to recover from these issues and reduce symptoms.
Abdominals
During pregnancy, 100% of women experience something called diastisis recti, which is when the front abdominals separate in the middle and move to either side to make space for the baby. Women experience this splitting to different degrees, and some recover from it postpartum without even trying. For most of us, though, we must actively work to get our abdominals back in the right place and strong again. If you are struggling to get a flat belly back after pregnancy or are feeling a lot of weakness in your abs, you most likely have diastisis recti. The good news is- we can recover from diastisis recti. It just takes some patience and some work.
You can find out if you have diastisis recti by using this simple test: lie on the floor on your back.
Make your hand flat like a blade, and place it fingers tips-down gently above your belly button, your hand perpendicular to your body. Lift your head, and feel if your fingers can fit in the gap between your abs. If more than one finger can fit between your abs, you have diastisis recti. It is not uncommon postpartum for women to be able to fit between 2 and 4 fingers between the abs.
To heal from diastisis recti, we first need to make sure we're not making it worse or preventing the abs from getting better. We mainly do this by avoiding "front-loading" exercises, in other words, any exercise that uses a plank exercise. Plank variations, push-ups, and burpees are common examples.
Next, we need to improve our posture and breathing, and strengthen the muscles that will bring our abs back together.
Some good exercises include deep breathing exercises and oblique and TA (transverse abdominis exercises).
Pelvic Floor
It's very common to experience problems with the pelvic floor postpartum. The pelvic floor is the group of muscles surrounding the vagina and anus like a sling. Some common problems are leaking, incontinence, prolapse, and a general feeling of weakness or instability. The pelvic floor has been through a lot during pregnancy and childbirth, so it's no wonder it often has issues afterwards!
In general, the approach for fixing these issues is to work on posture and alignment , and then release specific tight muscles and strengthen weak ones.
One good way to improve posture and alignment is through deep breathing exercises. Next, muscles that often get very tight in pregnancy include the hip flexors, deep hip rotators, and hamstrings. Use stretching and a massage ball to release these areas. Finally, add in exercises to strengthen the lower abs (TA's), pelvic floor, glutes, and hamstrings.
Lastly, be patient with yourself! Good recovery takes time and happens in slow increments. Be prepared at the start to put this important time in for yourself and your body.