Your post pregnancy body, even your very post pregnancy body, looks and feels different.
But when is different “normal” and how do you know when something is just not right?
What’s your tummy supposed to look like? Is it normal to feel like that when you go to the bathroom? Will that always stick out / feel numb / not work / feel funny?
Firstly, more often than not, the childbirth part doesn’t go quite as we expected. And whether this is your first baby or your 5th, no birth is the same and your body may not react the same. Remember that Mother Nature really is pretty awesome, and your post pregnancy body will heal, given time, rest and some love.
But many many women are living with issues that they really shouldn’t have to, and importantly, that can be helped, if you know what movements and exercises you should or shouldn’t be doing for your particular circumstances.
Let’s start with some perfectly normal (if not altogether pleasant) symptoms and feelings your post pregnancy body may experience in the 0-8 weeks after you have your baby.
THE FOLLOWING FEELINGS ARE NORMAL IN THE FIRST 8 WEEKS AFTER GIVING BIRTH
1. When you go to the bathroom, you may feel like your insides are going to fall out. (Like I said, normal doesn’t always mean nice…). They won’t. But they may feel like they’re going to.
2. Your ability to control your urine, stools and gas may be less than ideal. I.e. you leak or fart and there’s absolutely nothing you can do about it.
3. You will shift about when you sit or stand, not quite sure where everything is supposed to go and trying to get comfortable.
4. Everything is sore. In your pubic area, or your hips, back, neck, around your scar if you had a c-section… or any or all of the above. Actually you may be sore in lots of places 🙁
That was cheerful checklist wasn’t it? Sorry.
WHAT YOU SHOULD DO DURING THIS PERIOD OF HEALING AFTER GIVING BIRTH
1. Stretch and release those poor tight muscles. Stretch your calves and hamstrings; squat holding onto a heavy table leg or stair rail for support; clasp your hands behind your back and lift your hands towards the ceiling to relieve those poor shoulders and very gently raise your nose to the ceiling; lie on your back with your legs in the air and shuffle your bottom right into the wall, then let your legs drop to the side… these are just a few really beneficial stretches you can do to improve circulation and muscle release.
2. Find your pelvic floor and stomach muscles. You’re not *exercising* them, you’re *finding* them. Very gently draw your belly button inwards on a long slow exhale whilst lifting your pelvic floor. Try to think of it not as a squeeze at the front, but a deep lift, right in the middle. Keep shoulders and chest relaxed. Take a few deep breaths like this whenever you remember, relaxing everything as you inhale, then contracting again as you exhale. Note: don’t push away on the inhale, just let go.
3. Use as many cushions, bolsters and pillows as you need to get comfortable and supported as you feed and cuddle your baby.
4. Rest, rest, rest. Go for a daily walk if you can manage. But take it easy. Then go rest some more.
8+ WEEKS AFTER YOU HAD YOUR BABY…
OK, now you can gradually start to increase your levels of activity, but nothing should hurt when you do. You should have stopped bleeding, you should have stopped hurting. If either are still going on, then please see your doctor again. You should be able to pretty much control your bladder and bowel. Some weakness and urgency is normal, but you should be able to hang on a bit.
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WHAT IS NOT NORMAL POST PREGNANCY?
By normal here I mean, this shouldn’t be happening. It may happening, because these symptoms are sadly very common and women just live with them. But you really shouldn’t have to, because the right corrective exercise can make a BIG difference.
1. Pain – In your back, pelvis, abdomen, hips or legs
2. Leaking urine or worse when you sneeze, laugh or cough; or leaking as you’re rushing to the toilet.
4. Bulging or ‘Bearing Down’ from your Tummy or Pelvic Floor – Bulging or doming of your abdomen when you do any exercise or movement. Feeling like you’re bearing down, like you can’t keep a tampon in, or like something is falling out or between your legs, in or from your vagina or rectum.
IF YOU HAVE ANY OF THESE POST PREGNANCY SYMPTOMS, IF YOU’RE WORRIED ABOUT THE WAY YOU’RE FEELING, IF YOU HAVE PAIN… PLEASE GO GET CHECKED OUT BY YOUR DOCTOR OR MIDWIFE RIGHT AWAY.
Check out the easiest way to help you eliminate ‘mummy tummy’, Diastasis Recti and pelvic floor weakness – while building your body confidence.
Pain should always be discussed as a matter of urgency with your Doctor. But the specialist you really need to see about any ongoing post pregnancy and pelvic symptoms is a Women’s Health Physiotherapist. She will be able to help you understand what you’re dealing with and how to adapt exercises for your individual circumstances.
Then you can start to find and understand your core muscles, and then you need to strengthen them. You can’t do the latter until you have done the former… For now avoid sit-ups or crunches, don’t do high impact exercise and don’t leap into a class or routine that does not give you very specific corrective exercise for a recovering mother.
Please understand that whilst we welcome your comments and questions, we cannot diagnose your symptoms here. If you’re not sure about anything, please go see your Doctor!
References: Diane Lee and Associates