Navigating Postpartum Changes: A Pelvic Floor Physical Therapist’s Perspective on Falling and Balance
As a pelvic floor physical therapist, I often see new parents juggling the incredible demands of caring for a newborn while managing their own physical recovery. One area that often goes overlooked in the postpartum period is balance and stability, particularly as it relates to falls. In this post, I’ll explore how postpartum changes can affect strength and balance, and what you can do to help restore your stability during this transitional phase.
Understanding Postpartum Changes
The postpartum period is a time of significant physical change. After childbirth, many women experience altered muscle tone, hormonal fluctuations, and changes in their center of gravity. The spine actually changes shape during pregnancy, which is a pretty cool adaptation, but there are postpartum implications to that as well. These factors can lead to decreased core stability and pelvic floor strength, both of which are crucial for maintaining balance.
Hormonal Influences
After delivery, the body undergoes a dramatic shift in hormone levels. The relaxing effects of hormones like relaxin and estrogen can linger even after childbirth, affecting the ligaments and joints, making them more prone to instability. This can compromise balance, especially when combined with the physical demands of lifting and carrying a baby. These hormones should level out within 6-12 weeks of delivery, but capitalizing on this recovery period can be key for not getting injured!
Core and Pelvic Floor Weakness
During pregnancy, the abdominal muscles stretch and can weaken, impacting overall core stability. The pelvic floor, which supports the bladder, uterus, and rectum, can also be weakened during delivery. A strong core and pelvic floor are vital for maintaining good posture and balance. When these muscles are compromised, the risk of falls can increase significantly.
Posture and Center of Gravity
As new parents adapt to holding and feeding their baby, they often develop postural habits that can further affect balance (if you are new here, we talk a lot about mom butt! Check out our post about it here. Leaning forward while breastfeeding or cradling a baby can shift the center of gravity and further amplify those spinal changes I was talking about earlier, making it more challenging to maintain stability, especially when transitioning from seated to standing positions.
Strategies to Improve Balance and Stability
1. Strengthening the Core and Pelvic Floor
Incorporating exercises that target your core and pelvic floor is essential. Start with gentle inner core contractions. Then you can add some pelvic floor contractions (Kegels) and progress to core exercises like bridges, modified side planks, and bird dogs. Working with a pelvic floor therapist can provide more personalized guidance.
2. Focus on Posture
Awareness of your posture is crucial. Practice standing and sitting tall. Notice if you tend to lock your knees and thrust your pelvis forward - if so, work on unlocking your knees as a first step! Make sure to use supportive pillows when feeding your baby so you aren’t compromising your own body to feed them!
3. Balance Training
Engage in balance training exercises, such as standing on one leg, heel-to-toe walking, or using a stability ball. These exercises can help improve proprioception, which is your body’s ability to sense its position in space. This is crucial if you plan to return to any high level activities or sports that require running or any agility. For expert guidance in return to sport, seek out a local pelvic floor therapist like Moms in Motion PT!
4. Safe Mobility Practices
When lifting or carrying your baby, practice safe techniques. Bend at your knees and hips rather than your lower back, and always engage your core (a good exhale with pursed lips should help!). If you feel unsteady, make sure to reach out to a pelvic floor therapist to help with these imbalances!
5. Seek Support
Consider reaching out to a pelvic floor therapist, who can offer a more personalized focus on core and pelvic floor recovery. Therapists can provide guidance and support as you enter the world of parenting and help aid your physical recovery so you can focus on your baby!
Conclusion
The postpartum journey can be challenging, but by understanding the changes your body is experiencing and taking proactive steps to restore balance and stability, you can navigate this phase with confidence. Remember, it’s okay to ask for help—whether from healthcare professionals, friends, or family. Prioritizing your physical health will not only benefit you but also create a safer environment for you and your little one.
If you have concerns about your balance or strength postpartum, don’t hesitate to reach out to a pelvic floor therapist for personalized support. Your well-being matters!