We are spending more and more time out and about with new parents and meeting lots of wonderful women who help mums to be and new mums. We met Beth a couple of months ago who gave a talk about her passion to open up the conversation about pelvic floor and help women heal after birth and beyond. We asked her to share her top tips.
Do not push to poo
Eat well and keep hydrated
It’s always a good idea to eat healthily but now so more than ever. Try to include your recommended five a day of fruit and vegetables. It’s so important to drink plenty of water to keep yourself hydrated, especially if you are breastfeeding your baby. I would recommend anywhere between 2-3 litres.
Rest and recuperation
This is so important, although I know challenging with a newborn. But do try to prioritise sleep over the cleaning. Your body needs time to heal and recuperate. Try to sleep when your baby sleeps, even if it means napping in the day.
Start pelvic floor exercises
The NHS Squeezy app is a great start; it will send you reminders at times suitable for you, it also has a visual aid that you can follow if needed. It is important that you ease your self in trying to hold for 10sec x 10 is a big ask, take your time, build it up to those 10 seconds.
Do not return to high impact exercise until at least 12 weeks post-partum
Following the Postnatal Guidelines (2019) for medical and health professionals we recommend that a low impact exercise timeline is followed within the first 3 months of the postnatal period. All postnatal mothers, regardless of delivery mode, should have the opportunity to see a Specialist Pelvic Health Physiotherapist to comprehensively assess the abdominal wall and pelvic floor.
For more advice and tips on your pelvic floor, you can find Beth here:
The Mum Physio Website
On Instagram @themumphysio
