Five Symptoms You Shouldn’t Ignore During Your Postpartum Workout
Bringing a new life into the world is a profound experience, and every postpartum journey is unique - whether it is your first or fifth. As you gradually reintroduce exercise into your routine, it's crucial to understand how your body is adapting and to identify any pelvic floor symptoms that may emerge. Remember, you're not alone in this journey. Many postpartum women experience similar challenges, and resources and support are available to help you navigate this phase.
The key thing to remember is your body will whisper when it needs help. These symptoms often start small and worsen over time if they are not addressed. And while it is common for postpartum mamas to notice one or more of the following symptoms…they don't have to be normal for you! The good news is all of these postpartum symptoms can be addressed with pelvic floor physical therapy.
So, what should you look out for? Here are five symptoms to watch for during your postpartum workouts.
1. Leaking During or After your Workout
Urinary leakage, also known as urinary incontinence, can happen during any part of your workout and during any movements, including lifting, running, jumping, squatting, lunging, push-ups, pull-ups, etc. Although leaking is common during the postpartum period, it isn’t normal and can be treated. If you’re a runner, we have a great article about how to not pee your pants while running. With the help of a pelvic floor physical therapist, you can regain your bladder control again.
2. Urinary Urgency and Frequency During Exercise
Do you have to pause your workout to race to the bathroom? Or perhaps you’re nervous about taking an exercise class due to bathroom availability. If your workout routine starts revolving around going to the bathroom, it’s time to see a pelvic floor specialist for an assessment.
3. Feeling Heaviness in your Pelvic Floor
Feeling pressure, heaviness, or achiness in your pelvic floor (or feeling like something is falling out “down there” may indicate pelvic organ prolapse. This happens when tissues within the pelvis weaken, stretch, or tear and can’t support your internal organs. If you are concerned you may have prolapse, it’s important to seek help from a pelvic floor professional. These specialists can help you manage the pressure and strengthen the connective tissues and muscles in your pelvic floor to better support your organs.
4. Doming in your Abdomen
While working out, you might notice a doming in your abdomen that you can’t control. It can happen during any movement but is sometimes more visible during core-focused exercises. This may be a sign of diastasis recti, a common condition for postpartum mamas. Diastasis refers to the separation of the ab muscles, specifically the rectus abdominis muscles, which run vertically along the midline of the abdomen. This separation causes a gap in the abdominal wall muscles that looks like a “bulge” or “pooch.” If your ab separation does not resolve itself after pregnancy, a pelvic floor physical therapist can help!
5. Pain in your Pelvic Floor
Pain in the pelvic floor might also show up around the tailbone, pubic bone, hips, or low back. This pain is different than muscle soreness after a workout. If you experience pelvic floor pain, it’s time to seek out pelvic floor therapy.
Do I Need Pelvic Floor Physical Therapy?
If you experience any of these symptoms during your postpartum workout, don’t ignore them. Your body is telling you that you need to pause and address the underlying causes with a professional. The great news is that help is available. Working with a pelvic floor specialist will remove the guesswork and put you on the path to stronger workouts faster! By addressing pelvic floor dysfunction and promoting optimal pelvic wellness, you can feel more comfortable, confident, and empowered in your body as you embrace motherhood, knowing that you have the power to reclaim your pelvic health.
About Pelvic Health & Wellness
Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our therapists specialize in treating pelvic health concerns such as fertility, pain, incontinence, pelvic organ prolapse, constipation, and various pregnancy and postpartum-related conditions.
We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.