Rebuild your pelvic floor
7 Jun 2011

Rebuild your pelvic floor after birth

2 mins to read
Weak pelvic floor muscles are a common concern for new mums and can result in post-labour urinary incontinence. Naturopath Stephanie Hamilton lists her top 3 ways to strengthen your pelvic floor.


The pelvic floor

The floor of the pelvic cavity consists of a broad sheet of muscles that connect the sacrum and tail bone to the sitting bones and pubic bone. These muscles support the organs of the pelvic cavity and control the movements of the urethra and anus. When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces.

Urinary incontinence after labour

In pregnancy, the pelvic floor muscles endure increasing pressure as the placenta and your baby grows and pushes into the pelvic cavity. During vaginal child birth, these muscles are overstretched and they can be weakened. When the pelvic floor muscles are weakened, it is harder to control the passage of urine and leakage of urine can occur. This commonly happens when you sneeze, cough or laugh. Running, skipping or simply jumping up and down may also cause a little leak.

Obesity and chronic straining from constipation are other causes of a weakened pelvic floor.

3 tips to get your pelvic floor muscles back into shape

1.Perineal massage during pregnancy

Massaging your perineum during pregnancy may help to promote a supple pelvic floor and prepare the muscles for the stretching they will endure during child birth. Your partner can help with this, especially later in your pregnancy when it can be near impossible for you to reach!

2.Pelvic floor exercises

Engaging your pelvic floor muscles regularly before and after labour is important to maintain and regain the strength of your pelvic floor and to reduce the chance of leaks. It seems that the more children you have, the weaker your pelvic floor muscles can become, but the key is to work at getting them back in shape as quickly after child birth as possible. An added benefit of stronger pelvic floor muscles is greater sexual pleasure. 

3. Take your pelvic floor-strengthening nutrients

Vitamin D
Research suggests that low vitamin D levels may be linked to an increased risk of pelvic floor disorders, such as incontinence. This could possibly be due to vitamin D’s action in maintaining muscle strength.
Vitamin C
Vitamin C is an essential nutrient needed for the formation of collagen in the maintenance and healing of connective tissue.
Calcium & magnesium
Muscle contraction and recovery relies on healthy calcium and magnesium levels. Mineral Therapy practitioners believe that calcium fluoride is an important connective tissue strengthener and improves the elasticity of weakened muscles.
Fibre
Ensuring your bowel movements are regular and easy to pass will reduce the strain on your pelvic floor muscles whilst trying to move your bowels. Try 1 teaspoon of slippery elm powder in a glass of water before going to bed if you are constipated (do not use slippery elm during pregnancy).

References available on request



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