How To Incorporate Postnatal Physiotherapy Into Your Daily Routine
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How To Incorporate Postnatal Physiotherapy Into Your Daily Routine
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About Postnatal Physiotherapy
Addressing Common Postpartum Symptoms And Conditions
Here are some common issues during postpartum recovery you might encounter and how postnatal physiotherapy can help:
- Pelvic Floor Dysfunction: You might experience symptoms such as urinary incontinence (leaking urine) and fecal incontinence (difficulty controlling bowel movements).
- Diastasis Recti: Your abdominal muscles may separate during pregnancy and remain separated post-birth, leading to a bulge in the midsection. This condition can sometimes contribute to lower back pain and pelvic instability.
- Postpartum Depression: Postpartum depression (PPD) impacts your ability to care for your newborn. Symptoms include persistent sadness, difficulty bonding with the baby, and disruptions to sleep, appetite, and daily functioning.
Physiotherapy Techniques And Exercises For Postnatal Care
Postnatal physiotherapy, also known as postpartum physiotherapy or postnatal rehabilitation, is essential for supporting you in your recovery and restoring your physical health after childbirth. Postnatal physiotherapy in Beaumont offers a specialized treatment plan tailored to your needs. Here’s a deeper look into its key aspects,
Ideal For: This therapy is great for addressing localized pain issues such as headaches, neck and shoulder tension, and sciatica. If you’ve got stubborn muscle knots that just won’t quit, trigger point therapy can provide targeted relief.
1. Recovery from Childbirth
Childbirth, whether vaginal or cesarean, places significant physical demands on your body. Postnatal physiotherapy addresses various issues that can arise:
Pelvic Pain: Pelvic pain often results from shifts in pelvic alignment and the strain experienced during delivery. Try lying on your back, bent your knees, and tilting your pelvis towards your ribs and feet. This exercise engages your core muscles and aids in stabilizing the pelvis.
Ideal For: This therapy is great for addressing localized pain issues such as headaches, neck and shoulder tension, and sciatica. If you’ve got stubborn muscle knots that just won’t quit, trigger point therapy can provide targeted relief.
2. Pelvic Floor Rehabilitation
The pelvic floor muscles endure significant strain during pregnancy and childbirth, often leading to issues like urinary incontinence and pelvic organ prolapse:
- Kegel Exercises: You can strengthen and improve control over your pelvic floor muscles by holding them for several seconds and then relaxing.
- Pelvic Floor Bridges: Integrating pelvic floor contractions with bridge exercises helps enhance both pelvic floor strength and overall core stability. To perform, you tighten and lift the muscles at the base of the pelvis while lying on your back and lifting your hips to form a straight line from your shoulders to your knees.
3. Core Strengthening
Pregnancy typically weakens your abdominal muscles, which are essential for stability and spine support:
- Transverse Abdominis Activation: You lie on your back and gently draw your lower abdomen towards your spine without breathing, activating the deep core muscles.
- Modified Planks: You can start with your knees on the ground and progress to full planks as your strength improves, focusing on maintaining core stability.
4. Treatment of Musculoskeletal Issues
Postpartum physiotherapy addresses common musculoskeletal issues such as:
- Neck and Shoulder Pain: It often occurs from breastfeeding, baby carrying, or poor posture during feeding.
- Back Pain: Resulting from hormonal changes, altered posture during pregnancy, and the physical demands of labour.
Techniques:
Postural Correction Exercises: This exercise can help maintain proper body alignment and reduce strain to achieve postural correction, especially during activities like breastfeeding. Here’s how they work:
Wall Angels
Objective: Improve shoulder mobility and strength.
- Starting Position: First, try standing with your back against a wall, feet about 6 inches away. Ensure your lower back, upper back, and head touch the wall.
- Execution: Raise your arms to shoulder height and bend your elbows at 90 degrees. Slide your arms up the wall as high as possible without arching your back. Then, slide them back down.
- Repetitions: Perform 10-15 repetitions.
5. Scar Management
For those who underwent cesarean sections or episiotomies, managing scar tissue is crucial for promoting healing and reducing discomfort:
- Scar Massage: Gentle massaging of scar tissue improves blood flow flexibility and reduces adhesions.
- Scar Mobilization: Techniques like manual massage, stretching, and myofascial release are effective for aligning scar tissue fibres, reducing tightness, and improving function and comfort. Manual massage involves hands-on manipulation to break down scar tissue and increase circulation. Stretching helps to elongate the tissues and improve flexibility. Myofascial release targets the fascia, the connective tissue surrounding muscles, to release tension and improve movement. These techniques promote better tissue alignment, reduce discomfort, and enhance overall mobility.
6. Advice and Education
In postnatal physiotherapy, you’ll learn efficient ways to handle your baby while minimizing physical strain and preventing injuries. Our physiotherapists guide you through techniques focusing on proper bending methods to support your body, especially your back and core, during daily routines with your newborn. Here are some fundamental techniques,
Proper Bending Techniques
Reduce strain on your lower back when bending to pick up or interact with your baby.
- Squat Bend: Try to squat down by bending your knees while keeping your back straight. Use your leg muscles to support the movement. Our physiotherapists will demonstrate how to maintain balance and engage your core during this movement.
7. Return to Exercise
Supporting a gradual return to physical activity, considering your recovery timelines and specific health considerations:
- Low-Impact Activities: You can initially focus on walking and swimming to rebuild endurance and fitness.
- Progressive Strength Training: Gradually reintroducing resistance exercises helps build muscle strength and stamina.
Postnatal physiotherapy aims to optimize your recovery and improve your quality of life as we navigate the challenges of early motherhood.
Recovering Well: Postnatal Physiotherapy for New Mothers
Integrating postnatal physiotherapy into your daily routine accelerates your recovery and enhances your overall health and well-being as a new mom. By dedicating a few minutes daily to exercise, You invest in your long-term physical health and vitality through postnatal physiotherapy in Beaumont.
Ready to prioritize your postnatal recovery? Contact Impact Physiotherapy today to schedule a personalized consultation with our expert physiotherapists.
Let’s start the journey towards a healthier, stronger you!