Debunking Common Pelvic Floor Myths After Birth

Just because something is common does not mean you have to put up with it.

You’re pregnant. Due any time now. You keep hearing about all of the things that change and start happening to your body once you give birth. All that unsolicited advice about how to parent, how to care for yourself, and the nightmare stories about your new body.

“Just wait until you start peeing your pants when you lift that!”
“Don’t lift anything over 10 lbs!!”
“Be prepared… sex is going to be painful for awhile.”
“Make sure you do your kegels. You want to tighten that back up.”

I have heard so many of these things – personally, from family and friends, and even from clients. There is a lot of misinformation out there about what happens to your pelvic floor after birth and what you should and shouldn’t do. As a pelvic floor physiotherapist, I want you to know that things like those above are misconceptions and you do not have to just put up with. Let’s break down some of these myths and set the record straight!

Myth #1: Leaking after birth is normal and you just have to live with it

Common? Absolutely! Normal – absolutely not. Many new moms (and seasoned ones too) experience bladder leakage with coughing, sneezing, or exercising. You do not have to wear liners or avoid certain activities forever.
Often times there are different factors that can contribute to this type of leakage which we refer to as stress urinary incontinence. With proper guidance, strengthening, and possible lifestyle adjustments, you can regain control and not live with the worry of bladder leaks.

Myth #2: You are fully healed after 6 weeks

You get the “all clear” from your medical provider usually around 6 weeks postpartum – but the healing has only just begun for your pelvic floor and the rest of your body and mind. In general, the clearance you receive from your medical provider is exactly that – medical clearance. This means that you are past the initial healing phase in which risk for infection and other more serious complications has passed. That does not mean that your musculoskeletal system or nervous system are “back to normal”.

Myth #3: You should avoid exercise to protect your pelvic floor

While some high-impact activities may not be ideal immediately after birth (please don’t go running a 5k at 2 weeks postpartum), avoiding movement or exercise altogether isn’t the answer. In fact, gentle exercises that help start reconnecting with your pelvic floor and core can get you further in your recovery. In most cases, you can even begin within the first days following giving birth. Things like breathing exercises, walking, mobility/stretching, and pelvic floor training help give you a solid foundation. So, once you are ready, adding back higher impact things you love goes as smooth as possible. Not sure where to or how to start? Consult with a pelvic floor physiotherapist or other clinician with the expertise to guide you!

Myth #4: Kegels are the answer for any pelvic floor issue

“Just do your kegels” – advice that’s about as helpful as a diaper blowout right before leaving the house. As with many things in physiotherapy and health care in general, it really depends whether or not kegels will be appropriate and helpful for you. Is having a strong pelvic floor important? Absolutely! Does that mean that you should be doing kegels 100’s of times a day – likely not (even after giving birth). In certain instances, you may actually need to learn to relax and lengthen the pelvic floor muscles rather than continue tensing them. We want our pelvic floor to be able to coordinate in a way that allows it to relax fully in order to contract efficiently. Most of us aren’t doing kegels effectively or properly to begin with as well – so getting guidance on what is right for you is paramount.

Myth #5: Pain during sex is normal after birth

Another myth that frequently gets mentioned. Is discomfort or pain during intimacy common postpartum? Yes. However, it should not be accepted as your new normal. Pain during intercourse, also called dyspareunia, may be a sign of pelvic floor muscle tension or tightness, issues with scar tissue (can be due to a tear or episiotomy during birth), or even hormonal changes. There are various treatment approaches and techniques that can help ease these symptoms and get you back to enjoying intimacy. If you are ever unsure, getting an assessment with a pelvic floor physiotherapist can help determine the contributing factors in your pain, and tailor strategies just for you!

Some final thoughts on this topic..

I feel a theme has developed throughout this blog post.
Common DOES NOT equal normal.
There are so many misconceptions surrounding pelvic health, especially when it comes to postpartum bodies and symptoms. Pelvic floor dysfunction usually is playing a part in each of these myths we’ve busted above. If you are, or begin to, experience symptoms after birth like leaking, pain, pressure, or avoidance of activities you love, know that there is treatment and guidance available to help! You do not have to put up with these things. Pelvic floor physiotherapists are here to get at the root cause of your specific concern and come up with a plan that fits your needs and goals. Working with a pelvic floor physiotherapist can make a world of difference in your postpartum recovery.

Ready to take control of your pelvic health and work towards doing the things you love again after giving birth? Booking a home visit with WellNest Physiotherapy gives you the chance to take care of yourself, without having to leave home or schedule around baby. Reach out and let’s chat!