Healfit Physiotherapy, Dakwa, Abuja (2025)

15/01/2024

How to boost your fertility by understanding your body (1)

The first and most important thing is for you to master your menstrual cycle.

*'Menstrual cycle'* is not the same as *'menstruation'*......

aha...

The first day of your menstrual cycle is the day you start your period (the day you see your menstruation).

Read that again...

The first day of your menstrual cycle is the day you start your period (the day you see your menstruation).

Your Cycle:

Menstruation (Day 1-5): It all starts with your period, the shedding of your uterine lining. This marks the start of your cycle and usually lasts 3-7 days.

Follicular Phase (Day 6-14): The stage is set for egg production. Follicles in your ovaries mature, to form a ready egg. Estrogen rises, thickening the uterine lining in preparation for a potential pregnancy.

Ovulation (Day 14-16): The follicle bursts, releasing the egg, which travels down the fallopian tube. This is your fertile window, prime time for conception. The released egg usually stays alive for about one to two days. S***m can live for up to five days

Do you get it?

This fertility window is open for about 4-5 days before ovulation and about a day or two after you ovulate.

Luteal Phase (Day 17-28): The plot thickens. The empty follicle (remember the egg inside has been released) transforms into the corpus luteum, producing progesterone. This prepares the lining for implantation if pregnancy occurs. If not, the corpus luteum degenerates, leading to...

Back to Menstruation: It's a wrap! The lining sheds as your period arrives, and the cycle starts anew.

Track your period start and end dates, flow intensity, symptoms like cramps or mood swings, and cervical mucus changes. There are some apps you can download to always document your menstrual cycle.

Every cycle is unique, and variations are normal.

Don't hesitate to consult your doctor if you have concerns or persistent irregularities.

Understanding your menstrual cycle is an empowering journey.

*HealFit* _recovery is excellent; returning to peak health is pure genius_

14/01/2024

PT MAM: Good posture is about alignment, balance, and letting your natural curves shine. Think relaxed shoulders, an engaged core, and a spine that says, "I got this!"

Laila: So, how do we achieve this posture zen? Can we skip the boring stretches and go straight to superhero poses?‍

PT Mam: Haha, not quite, Layla. But we can start with simple things! Stand against a wall like a human ruler, feel your back, shoulders, and head touch, and take a deep, spine-lengthening breath. Hold for five seconds, and repeat throughout the day.

Nabila: You mean like this? (Strikes a dramatic pose against the wall, complete with jazz hands) Feeling fabulous already! ✨

Recovery is excellent; returning to optimal health is pure genius.

14/01/2024

Laila: Ugh, this desk hunch is trying to be the death of me! ‍By lunchtime, I'm practically folded in half. Is anyone else feeling this struggle?

Nabila: Girl, you're not alone! My back feels like a knotted shoelace after hours at the computer.

PT MAM: (Walks in with a smile) Hold on, ladies! Before we declare war on desks, let's talk about the real game changer..........

'Good Posture'

To ditch the hunched look while sitting! Practice mindful sitting with your back straight, shoulders relaxed, and feet flat on the floor. Take a break and stand up every 30 minutes to an hour.

✨ It's not just about looking prim and proper – it's about feeling energized, pain-free, and rocking that inner queen confidence!

HealFit _recovery is excellent; returning to peak health is pure genius_

12/01/2024

So, what can we do About STRESS as women

It's not about eliminating stress entirely, It's about

"Finding healthy ways to manage it".

How about these:

Move your body: Exercise is a natural stress reliever. Find activities you enjoy, whether it's a brisk walk, an exercise class, or even just some gentle stretching.

Mindfulness and meditation: Taking time to de-clutter your mind and focus on the present moment can be incredibly calming. Try guided meditations or simply spending a few minutes focusing on your breath.

Prioritize sleep: Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, avoid screens before bed, and make sure your bedroom is dark, quiet, and cool. (May we be able to do it consistently 😆)

Seek support: Don't bottle up your stress! Talk to friends, family, or a therapist. Sharing your burden and feeling heard can make a world of difference.

Nourish your body: Eating nutritious foods provides the fuel your body needs to handle stress. Limit processed foods and sugary drinks, and focus on fruits, vegetables, whole grains, and lean protein.

Say no: It's okay to set boundaries and prioritize your own well-being. Don't be afraid to say no to things that will add to your stress load.

Treat yourself: Make time for activities you enjoy, whether it's reading a good book, spending time in nature, or taking a long bath. Self-care is not selfish, it's essential!

Learning how to manage stress more effectively helps protect your precious health and well-being.

Just make sure stress doesn't steal your shine!

HealFit _Recovery is excellent; returning to peak health is pure_ genius

10/01/2024

Strong Bones, Stronger You! Women face unique challenges regarding bone health. Weight-bearing exercises can be your allies against osteoporosis!

10/01/2024

Sunlight + Vitamin D = Bone-Boosting Duo!: Sunshine helps your body absorb Vitamin D, essential for bone health. ☀️ Aim for 15-20 minutes of morning sunlight daily and prioritize calcium-rich foods for a winning combination.

10/01/2024

Falls are more common in women with weak bones. ‍ Exercise improves balance and coordination, lowering your risk of injuries and keeping you active longer.

10/01/2024

Lift Like a Queen! Resistance training isn't just for bulking up. ️‍♀️ Lifting weights is crucial for building strong bones and reducing fracture risk. Find your weight, find your power!

10/01/2024

Walk Your Way to Stronger Bones: Walking isn't just for weight loss! ‍ Regular brisk walks strengthen your core and bones, making it a simple yet effective bone-friendly habit.

10/01/2024

Did you know peak bone mass occurs in your 20s? Invest in your future with weight-bearing exercises like walking, jumping, and running!

06/01/2024

Have you ever heard about 'Pilates'?

What comes to your mind when you hear the word?

As for me, before I knew anything about it, I do think of it like a yoga pose where you keep moving in slow motion 😃

Well, I came to realize that I am not far from it!🥰

Now, imagine having strong muscles that help you move gracefully like a dancer, feel balanced like a tree, and stand tall like a superhero.

That's what Pilates does!

It is a type of exercise that uses slow, controlled movements and deep breathing to:

1. Build powerful muscles: Especially in your core (tummy and back), which are like your body's superhero suit

2. Make you bendy: Improve your flexibility so you can touch your toes (or maybe even your nose!)

3. Fix your posture: Stand tall and confident like a queen (or king)!

Unlike jumping and running, Pilates is gentle on your joints, making it perfect for all ages and fitness levels.

So, if you want to feel strong, flexible, and awesome, give Pilates a try! It's like giving your body a high five from the inside out.

It's all about having fun and feeling good!

05/01/2024

Back Pain After Caesarean Section (CS)

If you just gave birth through CS, the recovery can be challenging, with back pain being a common experience for many new moms.

Knowing some safe and effective tips can go a long way.

What you can do:

1. Prioritize rest: Your body needs time to heal, so don't try to do too much too soon. Listen to your body and take breaks when you need them.

2. Getting enough sleep is essential for overall recovery and can help reduce pain. Aim for 7-8 hours of sleep per night.

3. Support your incision: Use a belly band or pillow to support your incision when coughing, sneezing, or laughing.

4. Cold or Warm compress: Apply cold or warm compress to painful areas for short periods to ease pain.

5. A gentle massage focusing on your back can help relieve muscle tension and improve circulation.

6. Gentle walks: Once your doctor gives the go-ahead, start with short, gentle walks to improve circulation and prevent blood clots. Gradually increase the distance and duration as you feel stronger.

7. Pelvic floor exercises: These exercises can help strengthen your core muscles, which can support your back and reduce pain. Your physical therapist can teach you how to do them properly.

8. Maintain good posture: Stand tall with your shoulders back and your core engaged. This will help take the strain off your back.

9. Use proper lifting techniques: Bend your knees and keep your back straight when lifting your baby or anything else.

10. Ask for help: Don't be afraid to ask your partner, family, or friends for help with chores and errands.

11. Stay hydrated: Drinking plenty of fluids helps your body heal and can reduce constipation, which can worsen back pain.

12. Eat a healthy diet: Eating a nutritious diet will give your body the nutrients it needs to heal and can also help improve your mood and energy levels.

Please understand that everyone heals at their own pace. If your back pain is severe or doesn't improve after a few weeks, be sure to talk to your healthcare provider.

PS: These tips are not a substitute for professional medical advice. Always consult with your healthcare provider before starting any new exercise program.

I wish you all the best in your recovery!

04/01/2024

9 Hacks For Easing Pelvic Pain in Pregnancy.

Pelvic girdle pain in pregnancy is a common condition that is often caused by the increased mobility of the pelvic joints due to hormonal changes and weight gain.

What you can do:

1. Consult your healthcare professional (your physician or physiotherapist) for proper diagnosis and guidance.

2. Maintain good posture, stand tall, avoid slouching, and engage your core muscles to support your back and pelvis.

3. Gentle exercises like swimming or walking can help strengthen your muscles and improve circulation, reducing pain. When walking always try to take short steps and distribute your weight evenly on both legs.

4. Use pillows or cushions to support your back and hips while sitting or lying down.

5. Apply a warm or cold compress to your lower abdomen or lower back for 20 minutes at a time.

6. Gentle massage focused on your lower back and hips can help relax muscles and relieve tension.

7. Use a pregnancy support belt or brace for severe pain and joint instability.

8. Listen to your body and rest when you need to and avoid activities that aggravate your pain.

9. Supportive clothing: Wear loose-fitting clothes that don't constrict your abdomen or pelvis.

Pelvic girdle pain is not harmful to your baby and most women with pelvic girdle pain can have a normal va**nal birth.

PS: These are general tips and may not work for everyone. So once again, consult your healthcare professional for personalized advice and treatment plans based on your specific situation and medical history.

They can also help rule out any underlying medical conditions that may be contributing to your pain.

03/01/2024

Pelvic pain!

Postpartum pelvic pain is any pain or discomfort in the pelvis, lower abdomen, or perineum (the area between the va**na and re**um) that occurs after childbirth.

Is the pain you feel related to the above?

Several factors can contribute to your postpartum pelvic pain, including:

*Hormonal changes:* Pregnancy and childbirth cause significant hormonal changes, which can loosen the ligaments and muscles around the pelvis.

*Muscle strain:* Carrying and delivering a baby can put a lot of strain on the muscles and ligaments in the pelvis.

*Diastasis recti:* This is a separation of the abdominal muscles, which can weaken the core and contribute to pelvic pain.

*Injury:* Tears or other injuries to the muscles, ligaments, or nerves in the pelvis can also cause pain.

These are what you can do:

1. Pelvic Floor Exercises (Kegels):
- Squeeze and lift the pelvic floor muscles for 5 seconds, then relax for 5 seconds. Repeat 10-15 times.
- Gradually increase the duration and frequency as strength improves.

2 Heat Therapy:
- Apply a warm compress to the lower abdomen for 15-20 minutes.
- This can help alleviate muscle tension and improve blood flow.

3. Good Posture:
- Maintain proper posture, especially while sitting.
- Use supportive cushions or pillows to ease pressure on the pelvic region.

4. Avoid Prolonged Sitting:
- Take breaks and avoid sitting for extended periods.

5. Postpartum Physical Therapy:
- Consult with a women's health physiotherapist for tailored exercises and guidance.
- Physical therapy can address specific postpartum issues contributing to pelvic pain.

02/01/2024

9 Tips For Back Pain After Delivery. Number 4 is just awesome👌?

Back pain after vag*al delivery can result from various factors such as muscle strain, changes in posture, and hormonal fluctuations:

Here are a few days to cope:

1. Maintain good posture when sitting, standing, or lifting to avoid unnecessary strain on your back.

2. Perform pelvic floor exercises to strengthen the muscles supporting the pelvic region, which can indirectly help alleviate back pain.

3. Engage in gentle core-strengthening exercises to provide stability to your back.

4. Ensure adequate rest and sleep to allow your body to heal. Use pillows to support your back and find comfortable positions for breastfeeding or resting.

5. Apply heat or cold packs to the affected area to reduce inflammation and ease muscle tension. Alternate between hot and cold treatments as needed.

6. Consult with your healthcare provider before taking any medications, because over-the-counter pain relievers may be recommended for temporary relief.

7. Seek guidance from a physical therapist who can provide tailored exercises and techniques to address postpartum back pain.

8. Wear supportive footwear to help maintain proper posture and reduce strain on your back while standing or walking.

9. Finally, Consider gentle massage and stretching to alleviate muscle tension.

Consult with your health care provider before embarking on any of the above, and a qualified physiotherapist for appropriate techniques for numbers 2, 3, and 5 above.

Have questions?

Please Ask...

31/12/2023

Have you ever seen a woman with a 'beard'?

That's hirsutism

Hirsutism is a condition in women that results in the excessive growth of dark or coarse hair in a male-like pattern, primarily on the face, chest, lower abdomen, inner thighs, and back.

The main cause of hirsutism is usually polycystic o***y syndrome (PCOS), but it can also be linked to other conditions, medications, or hormonal imbalances.

These are the symptoms of hirsutism:

- Dark hair growth on parts of the body where women typically don't have hair, such as the face, neck, chest, tummy, lower back, buttocks, or thighs.

- Virilization, a condition in which secondary s*x characteristics of men develop.

Treatment options for hirsutism include:

- Weight loss, as obesity can increase the chances of having hirsutism.

- Hormone therapy.

- Hair removal methods, such as shaving, waxing, plucking, or hair removal creams.

Consult a healthcare professional if you experience hirsutism, as it can be a symptom of an underlying medical condition that requires treatment.

There could be some cultural taboos and beliefs associated with hirsutism, now you know better! If you are dealing with it, no worries, and if you happen to come across someone you noticed has it then you can understand them better.

Image credit: Cleveland Clinic

30/12/2023

What is PCOS (2)

While missed or irregular periods, aka "MIA periods," are a hallmark symptom of Polycystic O***y Syndrome (PCOS), they are not the only clues your body might be giving you.

PCOS is like a complex interplay of processes where different hormones can play out of tune, leading to a variety of symptoms.

These are some of the other common manifestations:

1. Unwanted Hair: Excess "testosterone" common in PCOS can lead to hair popping up in places like your chin, belly, or even chest. This can be frustrating and impact your confidence.

2. Weight Gain: Insulin, another hormone involved in PCOS, can sometimes get too high, making it harder for your body to manage blood sugar and regulate weight. This can lead to stubborn weight gain, even with healthy habits.

3. Acne Breakdowns: Extra oil production, fueled by hormonal imbalances, can clog pores and lead to annoying breakouts.

4. Skin issues: PCOS can also cause skin conditions like acanthosis nigricans, which appear in dark, velvety patches on the skin, often in the folds of the neck, armpits, or groin.

5. Sleep disorders: Hormonal imbalances can disrupt sleep patterns, leading to insomnia or difficulty staying asleep.

6. Mood Swings: Changes in hormone levels can also affect your mood, causing anxiety, depression, or irritability.

But hey, experiencing one or even several of these symptoms doesn't automatically mean you have PCOS!

Consult a healthcare professional for a proper diagnosis and personalized treatment plan.

Bonus Tip! Joining PCOS support groups or online communities can connect you with others who understand your journey and offer valuable tips and encouragement.

©Maryam Muftaudeen PT

29/12/2023

What is PCOS?. (1)

Have you ever feel like your body is doing its own thing, ignoring your instructions? Like missed periods, pesky hair growth, or stubborn weight gain?

This could be Polycystic O***y Syndrome (PCOS), a common condition affecting up to one in ten women. Hey, don't panic, it's not a disease, just a bit of a mess in your body's system.

Your ovaries are like special factories in your body that make eggs, the tiny cells needed for making babies. These egg factories also produce hormones that control things like your periods and help your body do its amazing job of being a woman.

In PCOS, they get swamped with extra "hormone " that mess up the whole balance. This can lead to some unwanted features like:

Missed periods: The main symptoms of Polycystic O***y Syndrome (PCOS) is irregular periods. This can manifest in various ways, including:

- Skipping periods altogether: Periods might be completely absent for several months, making it seem like they've gone missing in action (MIA).

- Longer cycles: Your periods might come less frequently than the typical 21-35 day cycle.

- Lighter or heavier bleeding: The amount of blood flow during your period may vary significantly.

-Unpredictable timing: There may be no clear pattern to when your periods occur, making it difficult to predict when they might arrive.

To be continued.......

21/12/2023

Let's talk about diastasis recti!

Don't worry about the grammar, it's just your abs taking a little babymoon after all that growing you did. (a.k.a.
Mummy Tommy)

Think of it like a souvenir from your pregnancy journey, not a flaw!

Picture your abs as two best buds holding hands across your midline.

Diastasis recti is basically when those buds get stretched a bit too far apart, thanks to your growing uterus pushing them outwards.

It's nothing to stress about, happens to most mamas (around 60%!).

Here's the good news: unlike that tacky keychain your aunt got you, diastasis recti can be improved!

Crunches are a big no-no! They're like trying to force your best buds together with a rusty chain – not gonna happen, and might even make things worse.

Instead, think about gentle exercises that engage your deep core muscles without straining your surface abs. We're talking pelvic tilts, bird-dogs, and maybe even some footwork.

Always remember that your body is amazing! It carried a whole human being, so give it some props (and maybe a fancy postpartum massage, you deserve it!). Diastasis recti is just a little detour on your road to a strong, healthy core. Listen to your body, work with a qualified physiotherapist if needed, and most importantly, don't sweat the small stuff (literally, no crunches!).

Share your experiences, ask questions, and let's support each other on this postpartum journey.

20/12/2023

What is Puerperium?

Puerperium is the post-partum period 😃, encompassing the physiological and psychological adjustments women experience following childbirth. It extends roughly six to twelve months, during which the body transitions from its gravid state back to its non-pregnant condition.

Here are key facets of this phase to navigate it effectively:

1. Physical Recovery: Uterine involution: The uterus shrinks back to its pre-pregnancy size, which can initially cause discomfort and cramping.

Hormonal fluctuations: Estrogen and progesterone levels drop significantly, contributing to fatigue, mood swings, and sleep disturbances.

Abdominal muscle separation (diastasis recti): This may occur due to stretching during pregnancy and requires specific exercises for safe reapproximation.

2. Emotional Transitions:
Baby blues: Transient period of mild anxiety and sadness within the first week, affecting up to 80% of women.

Postpartum depression: More severe and persistent depressive episodes requiring professional assessment and treatment.

Bonding with the baby: Unique, evolving, and may not be immediate for all mothers.

3. Importance of Support:

Regular checkups with a healthcare provider to monitor recovery progress and address any concerns.

Building a strong support network of family, friends, and healthcare professionals for emotional and practical assistance.

Prioritizing self-care, including adequate sleep, nutritious meals, and mindfulness practices.

Puerperium is a unique and vital period for both physical and emotional recovery.

Recognizing its complexities and seeking support allows you to adjust smoothly and embrace this transformative phase of motherhood.

Feel free to ask if you have any specific questions about this complex and crucial stage 🥰

19/12/2023

Five ways to keep good liver health as a woman

1. Maintain a healthy diet:

-Focus on whole foods: Prioritize fresh fruits, vegetables, whole grains, and lean protein sources like fish, beans, and chicken. Choose foods rich in antioxidants like berries, leafy greens, and turmeric to protect your liver.

-Limit processed foods, sugary drinks, and unhealthy fats: These can overload your liver and contribute to fatty liver disease, a major risk factor for liver problems.

-Hydrate well: Aim for 8 glasses of water daily to aid detoxification and remove waste products from your body.

2. Manage your weight:

-Obesity is a significant risk factor for liver disease. Aim for a healthy weight through a balanced diet and regular exercise.

-Consult a physiotherapist or registered dietitian for personalized weight management advice.

3. Practice safe habits:

-Vaccinate yourself against hepatitis B and C: These viruses can cause significant liver damage.

-Avoid risky s*xual behavior: Unsafe s*x practices can increase the risk of Hepatitis B and C.

-Practice proper hygiene: Wash your hands regularly, especially before handling food, to prevent the spread of hepatitis A and E.

-Limit alcohol consumption: Alcohol intake is a major contributor to liver damage.

4. Be mindful of herbal remedies and traditional medicines:

-Some herbs and traditional medicines can interact with prescribed medications or harm the liver. Consult a healthcare professional before taking any new supplements or medications.

-Choose reputable sources for traditional remedies and ensure proper dosage and preparation.

5. Get regular checkups and screenings:

-Visit your doctor for regular checkups and discuss any concerns you might have about your liver health.

-Depending on your age and risk factors, consider getting screened for hepatitis B and C.

-Be aware of signs and symptoms of liver damage, such as fatigue, nausea, abdominal pain, dark urine, and yellowing of the skin or eyes, and seek prompt medical attention if you experience any of them.

Additional tips:

-Manage stress effectively through yoga, meditation, or other relaxation techniques.

-Get regular exercise, aiming for at least 30 minutes of moderate-intensity activity most days of the week.

-Prioritize adequate sleep, aiming for 7-8 hours per night.

Remember, these are general recommendations, and it's crucial to consult with a healthcare professional to get personalized advice tailored to your specific health needs and risk factors.

By adopting these healthy habits and staying informed, you can take proactive steps towards maintaining good liver health as a woman.

18/12/2023

Postpartum Pelvic Health (2)

Strong Moms, Strong Floors:

Hi new moms!

(if you are not a new mom, no vex say I focus on them, this life na turn by turn🥰)

Ehen let's continue.......

Just popping in to talk about your powerhouse – your pelvic floor! As a pelvic floor physio, I see firsthand how crucial it is to rebuild strength after childbirth.

Whether you're a first-time mum or have given birth severally, these exercises can be your secret weapon for feeling confident and comfortable in your own body.

Pelvic floor what? It's a group of muscles that support your bladder, bowel, and uterus. Think of it as a hammock holding everything up! During pregnancy and childbirth, these muscles can get stretched and weakened. That's where these simple exercises come in!

Here are some pelvic floor power moves:

1. Kegels: Imagine stopping the flow of p*e midstream (but don't 'actually' do that!). Squeeze and hold, then relax. Repeat 10-15 times, a few times a day. ‍
(check my previous post on this series on Kegels)

2. Bridging: Lie on your back with knees bent, and feet flat. Squeeze your glutes and lift your hips off the ground, keeping your core engaged. Hold for a few seconds, then slowly lower. Repeat 10-15 times. - Image two

3. Cat-cow: Start on all fours, hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat slowly and smoothly. -image three

Remember:

Listen to your body! Start slow and gradually increase intensity as you get stronger.

Breathe! Proper breathing activates your core and supports your pelvic floor.

Be patient! Rebuilding strength takes time. Celebrate every small victory!

If you have any concerns or questions, don't hesitate to reach out.

Share this post with your fellow new moms!

Disclaimer: This information is for educational purposes only and should not be substituted for professional medical advice. Always consult with your healthcare provider before starting any new exercise program.

17/12/2023

Embarking on the journey of motherhood is a captivating experience, yet the postpartum period introduces a myriad of physical and emotional changes.

Navigating this transformative time can be overwhelming, prompting me to offer a simple guide through the stages of postnatal recovery.

Stage 1: The Immediate Shift (Days 1-3)

Physically your body is in superhero mode, healing from childbirth and adjusting to its new hormonal landscape. Expect bleeding, cramping, and fatigue. ‍

Emotionally, you can expect a brewing cocktail of emotions 😃 – joy, exhaustion, anxiety, and everything in between. It's okay to feel it all! ❤️ Just be conscious of it.

Stage 2: Finding Your Rhythm (Weeks 1-6)

Physically Your focus might shift to healing and regaining strength. Listen to your body, rest when you need to, and prioritize gentle movements and improvements.

Emotionally, bonding with your baby can take center stage. So embrace the cuddles, the late-night feeds, and the tiny miracles that unfold every day.

Stage 3: Reclaiming Yourself (Weeks 6-12)

Physically, you're gradually getting back to your pre-pregnancy self, but remember, your body has been through a marathon. Celebrate your progress, not the number on the scale.

Emotionally, your identity as a mother solidifies, but you're also still an individual. Make time for self-care, reconnect with your partner or friends, and rediscover your passions.

It is worthy of note that:

Recovery is not linear, some days will be easier than others.

Comparison is a thief because every woman's journey is unique. Focus on your unique progress. ‍

Listen to your body, It's your best guide. Don't push yourself too hard.

Seek support and Lean on your partner, family, friends, and healthcare professionals. You're not alone.

This is a journey, not a race. Embrace the changes, celebrate the milestones, and know that you are strong, capable, and worthy of every bit of love and support.

Connecting with other moms can be a source of invaluable support and understanding.

What are your experiences as a postpartum mum and what is that one thing you can never forget?

17/12/2023

Mamas are strong

15/12/2023

Postpartum Pelvic Health (1)

BOUNCE BACK, NOT DOWN.

What is the pelvic floor and why should you even care 🤔?

Well, your pelvic 'floor' is the entire bottom of your pelvic cavity, including the muscles, connective tissues, nerves, and blood vessels. It is like the foundation of a house, it supports and protects your pelvic organs (bladder, bowel, uterus, and re**um). It also helps with your bladder and bowel control, s*xual function, and overall pelvic health.

Your pelvic 'floor muscles' are the individual muscles that make up your pelvic floor, like bricks in a wall, they work together to form your pelvic floor structure. They are responsible for movement and functions; contracting and relaxing to control your bladder and bowel emptying, your s*xual function, and childbirth.

Now, imagine your pelvic floor as a trampoline inside your body, holding everything in place like a strong, stretchy net, made up of muscles that support your bladder, bowel, and uterus, like the bouncers at a party ensuring nothing unwanted gets through!

Now, think about what happens during pregnancy and childbirth: the trampoline stretches and works overtime to accommodate your growing baby. After birth, it's like the trampoline needs a little tune-up to get back to its bouncy best.

Sometimes, the trampoline needs some strengthening to bounce back perfectly, which can lead to occasional leaks when you laugh, sneeze, or exercise. Think of it like a leaky faucet that needs a little tightening.

What's more, Just like a tired muscle after a workout, your pelvic floor can feel achy or uncomfortable after childbirth. This can manifest as persistent pelvic pain and painful s*x.

In some cases, the trampoline can stretch a bit too much, causing things to sag a little, and causing a feeling of heaviness down there (pelvic organ prolapse).

And sometimes everything just gets disorganized down there and does not just 'feel right'.

Now, here is the gist, your pelvic floor needs some tender loving care after childbirth, and strengthening it can help you feel your best again, both physically and emotionally.

Now, start taking care of your pelvic floor

Kegel exercises

Imagine stopping the flow of urine midstream, but without actually going to the bathroom. Hold for a few seconds, then release. Repeat! Don't just do the repetitions, focus on the squeeze and lift (quality over quantity).

Imagine picking up a marble with your va**nal muscles. Squeeze gently, lift it, and then release it.

Kegels aren't just about clenching; learning to 'relax' those muscles properly is equally important. Think of it as the cooldown after your superhero workout.

But Hold On, Supermoms!

While Kegels are fantastic, there's a catch: 'Doing them incorrectly can actually make things worse'. If you have symptoms like pelvic pain, tight muscles, or difficulty relaxing, Kegels might be adding fuel to the fire. It's like asking your exhausted superheroes to do another push-up marathon – ouch!

Bonus tip: Listen to your body! If something feels uncomfortable or painful, stop and consult a healthcare professional who can guide you on your postpartum journey.

I want you to understand that taking care of your pelvic floor is an investment in your health and well-being, and it's never too late to start. So, give your trampoline some love and bounce back into your best self!

Maryam Muftaudeen PT