I know how hectic life can be during the postnatal period — also known as the fourth trimester — when baby has finally arrived and everything has a new rhythm. Apart from getting rest and loving on your new little one, there are some recommendations that I always give to the women during their road to postnatal recovery. These steps will help you to take an active role in the healing and restrengthening process!
Continue to see your physical therapist and consider a pelvic floor therapist
We recommend seeing a physical therapist throughout pregnancy to mitigate injury and discomfort. However, if you do not have a go-to PT quite yet, we recommend obtaining a recommendation for a physical therapist that is preferably a prenatal/postnatal or pelvic floor specialist. Physical therapy can help with common postnatal afflictions such as diastasis recti, rib pain, back pain, hip pain, neck pain, sacroiliac joint pain, pubic bone pain, incisional pain from c-section, episiotomy pain, painful sex, constipation, urinary incontinence, pelvic organ prolapse, and pressure/heaviness in the vagina.
A physical therapist can offer a number of treatment options depending on your body and the issues you are having. For example, postural restoration, proper body mechanics for lifting, trigger point release and scar tissue mobilization, guidance for safe return to exercise, education of breastfeeding position and posture, and pelvic floor and core strengthening are just some of the ways that you can improve your postnatal recovery with a physical therapist.
Considering a pelvic floor therapist? Great! The pelvic floor goes through a lot during labor and delivery. Making sure you are healing properly and addressing any issues in the area is key to recovery. The sooner you can see a pelvic floor therapist, the better your recovery will be. Consult with our friends at Revelle on their options for pelvic floor therapy.
Continue to see a chiropractor during the postnatal stage
Within the two months after birth, the ligaments in the body that were loose during pregnancy begin to tighten. This is the perfect time to address any issues you may be having, whether during pregnancy or since birth. Some trouble areas include pelvic pain, sacroiliac joint pain, tailbone pain, pelvic floor weakness, or low back pain, all of which a chiropractor can advise on. You may also experience new pains due to the new task of taking care of a newborn such as pain in the upper back from holding and/or feeding the baby.
Bloom Method Programs: CoREHAB & CoreFIX
CoREHAB: The Bloom Method’s CoREHAB 6-week series is designed for all women who need that deep core reconnection post-baby. This series is safe to begin as early as a few days post-birth and can be continued until you have reestablished the core connection needed.
Each video will progress you in a safe and rehabilitative way while helping you build the strength required to move forward into more challenging core-based exercises and movements. They implement Bloom’s Core Foundations along with circuits that will make the breathing and muscle engagement techniques second nature.
CoREHAB is safe for ALL postnatal women including those with diastasis recti, umbilical hernias, and pelvic floor dysfunction, and those that had a c-section. Subscribe to Studio Bloom for access to CoREHAB and all of our postnatal workouts, along with educational videos and resources for just $39/month or rent CoREHAB for 90 days.
CoreFIX: Once you have mastered the Core Foundations and finished CoREHAB, head over to CoreFIX! This collection is all about taking you to the next level while keeping you in that safe zone to ensure optimal healing and re-strengthening.
While this class still moves slower than your average fitness class, we do this with intention. We’re focused on teaching you how to connect to your body deeper than most and know that this ability will prove to support you in significant ways as you continue to progress back into the method of fitness of your choice. In these classes, you can expect to work a lot of your frontal core body, but your “core” is bigger than that – we’ll also incorporate the back body, lower body, and all extensions related to the core and stabilization of the pelvis and spine. To achieve the best results, be willing to slow down, listen to your body and focus deeply on your core connection in all moves.
Still in the prenatal stage? Check out our recent blog Must-dos for Pregnant Mamas.