Your Body after Baby

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Things to consider after having your baby

Want more?Find a physiotherapist or clinic that focuses in postpartum health:

1) Online:PhysiotherapyAssociationofBCwww.bcphysio.org

ClickontheFind a Physiolink

Selectanareaofexpertiseinyourcity:• PerinatalCare• Incontinence• Vaginal/RectalPain• Women’sHealth• Constipation

2) Checkwithyourlocalphysiotherapyclinicandtheirwebsitesforservicesofferedspecificallyforpostpartumhealth.

CommUnItY eDUCatIonaL ProGramS

Checkyourlocalleisureorrecreationalguideforeducationandexerciseclassesandbesuretocheckthecredentialsoftheinstructortoensuretheyhavetheexpertiseyouneed.Yourphysiotherapistwillbeagoodresourceforpostpartumprogramsinyourcommunity.

This brochure was produced by PABC in collaboration with the physiotherapists at Diane Lee & Associates (www.dianelee.ca), BC Women’s Hospital and Health Centre (www.bcwomens.ca) and Dayan Physiotherapy (www.dayanphysio.com) after consultation with PABC members, and pioneered by Rachael Corbett. 

Self-check: are you ready?

Self-check for abdominal separation

Doming abdomen

1. CUrL UP teSt Lieonyourbackwithyourkneesbent.Slowlyliftyourheadandshouldersupoffthefloorkeepingyourchintuckedin.

2. LeG LIft teStLieonyourbackwithyourlegsstraight.Liftonelegupoffthegroundabout2inches.

Duringeachtest,checkforthefollowing:• Doyouhavebackorpubicpainwiththesetests?• Trytofeelthebordersofthe(rectusabdominus)

musclesalongthemiddleofyourtummy.Istherea‘soft’gaporseparationofthesemuscles?(seephoto)

• Doyouseeanybulgingordomingofyourabdomen?(seephoto)

• Feelyourpelvicfloor(attheopeningofyourvagina).Istheredescentorbulgingout?

Ifanyoftheaboveoccurs,seeaphysiotherapistforacompleteassessmentofyourabdominaland/orpelvicfloormusclesbeforebeginningtoexercise.

WHat to eXPeCt from YoUr PHYSIotHeraPISt?Yourphysiotherapistwill:

• provideadetailedassessment,whichmayincludeaninternalexamand/orultrasoundimaging;

• explaintoyoutheirfindings;• workwithyoutodevelopatreatmentprogram

(manualtherapy,educationandexercise)thatisspecifictoyourneeds.

Yourphysiotherapistwilladviseyouwhenyouarereadytotakeonmoreactivityandhelpyoutoworktowardswhateverexercise/communityprogramthatfitsyourneedsandgoals.

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What is normal?0-8 WeekS after DeLIVerY

• Youmayfeellikeyourbottomisfallingoutandnotknowhowyoushouldbestandingorsitting.

• Youmayexperiencepaininyourback,hipsorpubicarea.

• Youmayhavedifficultycontrollingurine,gasorstool.

• Yourneck,arms,backandhipsmaybesoreasyouadjusttoliftingandfeedingyourbaby.

Thisisanimportantstageofhealing,allowyourselftimetoadjustandtakethetimetolistentoyourbody!

WHat to Do aS YoU HeaL• Trynottoslouchwhensitting,standing,nursingor

carryingyourbaby.Usepillowstosupportyourbackandbaby.Itisimportanttodevelopgoodposturalhabitsnow,asgoodhabitscanpreventfutureproblems(seephotosleft).

• Begintogentlycontractyourpelvicfloormusclesanddeepabdominalmuscles.Yourpainshouldnotincreasewhenyouusethesemusclesgently.Slowlyincreasethenumberofcontractionsandstartbyholdingeachoneforupto5seconds(10secondsisyourgoal).Seeyourphysiotherapisttoensureyouaredoingthesecorrectly.

• Stretchyourback,buttocksandshoulderstohelprelievesoreness.

• Restisjustasimportantasexerciseatthisstagesoallowyourselftimetoadjustandtaketimetolistentoyourbody!

8+ WeekS after DeLIVerY

• Yourbleedingshouldhavestoppedandanyincisions/tearsshouldhavehealed;consultyourdoctorifyouhaveconcerns.

• Youshouldbepainfree.

• Youshouldhavecontroloveryourbladderandbowelmovements.

• Youmaynowbegintoincreaseyouractivitylevelandconsiderreturningtoyourexerciseclass/practicebutbeforeyoudo,gothroughthefollowingchecklistof‘notnormal’findingstoensureyouareready.

Ongoingback,pelvis,groinorabdominalpain

Leakingurine,gasorstoolwithlaughing,coughing,jumping,sneezing,lifting,walking,running,etc.

Leakingurineorstoolwhenyoufeelastrongurgetogo

Pressureorbulginginyourvaginaorrectum

BulgingofyourabdomenduringANYexercise.Seethedetailsinthisbrochureontwoteststolearnhowtocheckforthis.

Difficultydoinganyofyoureverydayactivitiesbecauseofpain,leakage,pressureoranyothersymptomthatconcernsyou

WHat to Do If YoU HaVe a SYmPtom

Noneoftheabovesymptomsarenormalatthisstage.Ifyoucheckedoneormore,youshould:

Getsomeadviceandhelpfromaphysiotherapist.Thesesymptomsdonotusuallygoawayontheirown.

Inthemeantime,donotdosit-upsoranyotherformofcorestrengthening.Yourcoremuscles(deepabdominalsandpelvicfloor)likelyneedtobetrainedbeforetheycanbestrengthened.Thereisadifference,andyourphysiotherapistwillexplainthistoyou.

What is not normal? a symptom checklist

What’s normal and what’s not? How do you know if you need help?Nowyouarepostpartum.Thisbrochureexplainswhattoexpectfromyourbodyaftergivingbirthandwhattodoifthingsdon’tgoasexpected.Ifyouhadavaginaloracaesareanbirth,yourabdominalandpelvicfloormuscleshavebeenstretchedandpossiblydamagedanditisessentialtogetthemworkingwellagain.Whileyourgoalmaybetoloseyourbabyfatandrestoreyourfigure,howyoudothisisimportantsincesomekindsofexercisecancreatebackpain,difficultycontrollingurineorstoolordroppingoftheuterusandotherpelvicorgans.Knowingwhenandhowtobeginisimportant.

Yourbodywillhealonit’sown,andbyknowingwhatisnormal,andwhatisnot,youcandetermineifyouareatriskforfurtherproblemsandifyouneedsomehelp.Aphysiotherapistcanhelpguideyouthroughthisveryimportanttimeofyourlife.

“Jumping right into an exercise program after delivery isn’t ideal for everyone.”

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Non-bulging abdomen 

Bulging abdomen 

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