Hey, mama! You just did an incredible thing—no matter how your baby came into the world, your body has been through A LOT. Now that you’re in the postpartum phase, your body needs some TLC. At the pelvic physio, we know how important it is to take care of your body in ways that support recovery, prevent discomfort, and help you feel your best. Here are five key tips to keep in mind as you navigate this new chapter!
1. Find Your Glutes
Early postpartum, it’s essential to re-establish your brain-glute activation pattern. Your glutes play a crucial role in stabilizing your pelvis, supporting your lower back, and even helping with pelvic floor recovery. So, here’s a simple trick: whenever you’re moving from sitting to standing, think “squeeze glutes first, then move.” This small habit can make a huge difference in your overall strength and function. At the pelvic physio, we focus on retraining these movement patterns to help women feel strong and supported postpartum.
2. Remember to Exhale
Let’s talk breathing! One of the easiest ways to reduce pressure on your pelvic floor (and avoid unnecessary strain) is to exhale anytime you’re using effort. Whether you’re rolling out of bed, lifting your baby, or hauling that super heavy car seat, exhale as you lift! Holding your breath creates excess pressure in your abdomen and pelvic floor, which can contribute to issues like prolapse or urinary leakage. If you’re unsure how to coordinate your breathing with movement, a pelvic physiotherapist can guide you.
3. Focus on Rotating
Every new mom pushes a stroller at some point, but did you know how you push matters? Instead of pushing straight on with both hands, try using one hand to push while gently rotating your upper body. This technique engages your core muscles more effectively while reducing pressure on your pelvic floor and internal organs. Incorporating rotation into daily activities can also help prevent lower back pain and stiffness. Need more movement tips? As PTs, we specialize in postpartum care to help you move better and feel stronger.
4. Stay Hydrated
Hydration is everything! Not only does it help with energy levels and healing, but it also keeps your digestion moving (because let’s be real, postpartum constipation is no joke). Aim for plenty of fluids throughout the day, and if you’re struggling with bowel movements, consider using a squatty potty to improve positioning and reduce strain. Proper hydration also supports bladder health, which is a key focus at our Omaha pelvic floor physical therapy clinic.
5. Feeding Support is a Game-Changer
Whether you’re nursing, bottle-feeding, or doing a mix of both, good positioning matters. Many moms develop upper back and neck tension from poor posture while feeding their babies. Use pillows or a supportive chair to keep yourself comfortable, and try to bring the baby to you rather than hunching over. Taking care of your own body while feeding your baby makes for a more enjoyable experience and a smoother recovery. At our Rockbrook location, we help new moms learn better body mechanics for feeding, lifting, and everyday movements.
Ready for More Postpartum Support?
Your postpartum recovery deserves attention, and we’re here to help! If you’re experiencing discomfort, pelvic floor issues, or just want to feel stronger in your body again, consider booking a session with a pelvic physiotherapist at the pelvic physio. Whether you’re dealing with prolapse, incontinence, or general postpartum recovery, pregnancy and postpartum pelvic floor care is what we do best!
Have questions? Need guidance? Contact the pelvic physio today (402-628-7272)—we’d love to support your journey back to feeling amazing!
