How Long to Strengthen Pelvic Floor After Birth
The birth of a child is a significant milestone in a woman’s life, but it also brings about various changes in the body, including the pelvic floor. The pelvic floor is a group of muscles and ligaments that support the bladder, bowel, and uterus. During pregnancy and childbirth, these muscles can become weakened or damaged, leading to issues such as incontinence, pain during intercourse, and even organ prolapse. Therefore, it is crucial for new mothers to strengthen their pelvic floor after birth. But how long does it take to achieve this goal?
The duration it takes to strengthen the pelvic floor after birth can vary from one woman to another. Generally, it takes around 6 to 12 weeks for the muscles to return to their pre-pregnancy state. However, it is important to note that the healing process can take longer, especially if the mother has experienced complications during pregnancy or childbirth. In some cases, it may take up to 6 months or even a year for the pelvic floor to fully recover.
During the initial phase of recovery, it is essential for new mothers to focus on rest and healing. This includes avoiding heavy lifting, rigorous exercise, and sexual activity until the healthcare provider gives the green light. It is also important to maintain good hygiene and avoid constipation, as these factors can strain the pelvic floor muscles.
Once the initial healing period is over, new mothers can start incorporating pelvic floor exercises, also known as Kegel exercises, into their daily routine. These exercises involve contracting and relaxing the pelvic floor muscles, which helps to strengthen and tone them. It is recommended to perform Kegel exercises for at least 10-15 minutes, three times a day, for optimal results.
To ensure the effectiveness of the exercises, new mothers should pay attention to the following tips:
1. Focus on the right muscles: It is essential to identify the pelvic floor muscles correctly. These muscles are located between the sit bones and the pubic bone. When you try to stop urination midstream, you are engaging the pelvic floor muscles.
2. Maintain proper form: While performing Kegel exercises, it is important to breathe normally and avoid holding your breath. Also, do not tighten your abdominal, thigh, or buttock muscles during the exercises.
3. Gradually increase intensity: As you become more comfortable with the exercises, you can gradually increase the intensity by holding the contractions for longer periods or performing more repetitions.
4. Use biofeedback devices: Biofeedback devices can help new mothers monitor their pelvic floor muscle activity and ensure they are performing the exercises correctly.
5. Seek professional guidance: If you are unsure about how to perform Kegel exercises or have concerns about your pelvic floor health, it is advisable to consult a healthcare provider or a pelvic floor physical therapist.
In conclusion, the time it takes to strengthen the pelvic floor after birth can vary, but it generally takes around 6 to 12 weeks. However, with consistent and proper exercises, many women can see significant improvements in their pelvic floor strength within a few months. It is crucial for new mothers to be patient and persistent in their efforts to regain their pelvic floor strength and overall well-being.
