As someone deeply interested in rehabilitation, particularly perinatal care. I understand the importance of staying informed and proactive about your health during this period. Having had children, I’ve become passionate about learning the best ways to maintain fitness and well-being, especially regarding postpartum recovery.

Many women are unsure where to start or hesitate to seek help. But remember, your body has just undergone a tremendous experience, and it’s important to give it the attention and care it deserves. You don’t have to suffer in silence—help and support are available.

Below, I’ve outlined some key areas to focus on in your postnatal recovery and resources to guide you.

Urinary Incontinence

Postpartum urinary incontinence is more common than you might think. Around 10-40% of women experience stress urinary incontinence (SUI) after childbirth, which causes leakage when you cough, laugh, or sneeze. Others may experience urge urinary incontinence (UUI). This is where they feel a sudden, urgent need to urinate, sometimes before they reach the toilet. It’s also possible to experience a combination of both types, known as mixed urinary incontinence (MUI).

What Can Help: Start practising pelvic floor exercises as soon as possible. These exercises are vital for strengthening the muscles that support the bladder and can significantly improve incontinence symptoms when done consistently and correctly. The NHS’s Squeezy App is an excellent resource for these exercises. It’s easy to use and designed to help strengthen the pelvic floor.

Diastasis Recti

During the third trimester, 100% of women experience diastasis recti, a separation of the abdominal muscles to accommodate the growing baby. This is entirely normal. However, if these muscles don’t regain strength and function properly after birth, you may notice a persistent bulging or hollowing of the abdomen.

What to Watch For: Most women will see a significant improvement in the first three months after giving birth. But if the separation doesn’t heal, it’s a good idea to consult a physiotherapist or health professional who can help assess your condition and create a safe exercise plan to restore functional movement.

Prolapse

Another common issue some women face after childbirth is a prolapse, where you may feel a heaviness or dragging sensation inside or outside the vagina. Some women even notice a lump or bulge that wasn’t there before. While this can sound alarming, it’s important to know that prolapses are treatable with the right care.

What to Do: If you’re concerned about prolapse symptoms, seek a professional assessment from your GP, midwife, or a specialist women’s health physiotherapist. Early intervention and advice can make all the difference in managing and improving your symptoms.

Further Resources: For more comprehensive information on pelvic health. Check out the fantastic resources offered by the Pelvic, Obstetric and Gynaecological Physiotherapy (POGP) organisation. Their booklets provide clear, practical advice on various women’s health topics, including pelvic floor health.

The Importance of Rest and Recovery

Lastly, remember that giving birth is a significant physical event. Just as you would expect to rest and recover after surgery, your body needs time to heal after childbirth.

Be patient with yourself. Recovery takes time, and every woman’s journey is different. If you have concerns or are experiencing discomfort, don’t hesitate to seek reassurance from healthcare professionals. The sooner you address your concerns, the better your recovery will be.

Navigating postpartum recovery can be overwhelming, but you’re not alone.

There are incredible resources and professionals available to guide you through this time. Your body has accomplished something amazing, and with the right care and attention, you can ensure it gets the recovery it needs.

Empower yourself with knowledge, be kind to your body, and never hesitate to seek support.

Written by Kiri Wilson, who returned to the Sarum family after starting her own and now offers support in this field. If you want to find out more or book an appointment, please call 01722 415 055.