exercise and postpartum recovery
During the postpartum phase, our bodies continue to change and adapt in the days, months, and even years after delivery. Pregnancy and delivery create significant hormonal and physical changes that can require a significant amount of time for our systems to find their new sense of normal. Our bodies are strong and adaptable from carrying a baby, delivery, and recovery post-birth. It is important that we continue to care for our bodies that have carried us through so much. At i’move we believe that every woman should have access to physical therapy at any stage postpartum to help you navigate this new normal. We want to walk with you along your journey of recovery and to help you reach your goals.
How can physical therapy help?
As specialists in functional movement, we assess each individual at all stages in their postpartum journey in order to improve their current issues and function. We provide individual assessment and treatment of issues related to restoring mobility and strength postpartum as well as address other issues, as mentioned previously, that may be affecting your quality of life or everyday activities. When you’re a new mom or a mom of multiples, self care is hard! But as the saying goes, “you have to take care of yourself before you can efficiently care for others.”
At i’move we offer:
Frequently Asked Questions
Is back pain or pelvic pain normal postpartum – even if I did or did not have it during pregnancy?
Yes, considering the drastic changes your body has undergone in the past nine months, aches and pains can be a common issue. We are here to help you navigate your new “normal” with a baby and all the demands of life. Even with these pains being very common, it doesn’t mean there isn’t something you can do to help improve it! There are a lot of physiological changes and healing that are and will continue to happen for months, even years postpartum, so ideally seek help early along your journey. It is never too late to ask for help postpartum!
Is peeing my pants normal with activity?
While this can be common following delivery, this symptom does not have to be your new “normal” postpartum! Reasons why incontinence occurs postpartum can still be hormone-related but a majority of the time it has to do with daily habits that have formed as well as a need to restore mobility and stability within the body. Physical therapy can help identify the reason “why” and address all of these possible issues to improve everyday function.
When can I start returning to exercise post pregnancy?
You need to wait for your 6 or 8 week postpartum check-up with your OB for clearance before returning to a regular exercise routine, but even at this point, many women will not feel fully ready. Physical therapy can help your progress your activity to return to your regular hobbies and exercise safely based on YOUR body. That being said, this doesn’t mean you cannot move for 6-8 weeks! There are a lot of simple yet very effective exercises and movements that you can be working on as your body is healing post-pregnancy. Contact one of our women’s health therapists today for a one-on-one assessment and individualized plan for your postpartum journey.
My doctor told me I have diastasis recti (DR), how can I help this/will this ever go away?
As previously mentioned on our pregnancy page, diastasis recti is a very normal issue during pregnancy and also postpartum. Each individual and each pregnancy may present differently in the postpartum stage but at i’move, our therapists address more than just the size of the DR you have. We individually look at how your body moves in relation to your everyday life activities so that we can help minimize the DR while simultaneously maximizing your potential for movement. Research shows that DR is not necessarily a predictive or associated factor with other postpartum issues such as incontinence or pelvic organ prolapse but DR is an important issue to assess and address in your postpartum journey.
What should I expect on my first visit?
Your first visit will be a 40-minute evaluation with a trained women’s health physical therapist. We will begin by getting to know you, listening to your goals, your medical history, and any specific challenges that you are facing. We will then move on to the physical examination, including assessment of body movement, functional mechanics, posture, strength, fascial and muscle balance. From this information, we will determine if an internal pelvic floor exam is indicated. If we believe that this is an important part of your care, we will discuss this with you and only proceed with your full verbal consent. We will recommend an individualized plan of care and discuss follow-up visits, treatments, and home exercises.
What should I wear to my first physical therapy appointment?
Wear anything that you are comfortable in. Most women find that a pair of yoga pants or leggings are most comfortable or other movement friendly clothing.
Will I have a private space?
Yes, we have a private women’s health room that is a space for just us gals.
How often do I need to be seen?
We will discuss a plan of care based on your unique situation; however, most recommended plans of care will be 1-2x/week.
Will I need an internal pelvic exam?
On your first visit, we will spend time learning about your history, addressing your concerns, and hearing your goals. After we discuss and evaluate your unique situation, we will determine together if we need to proceed with an internal pelvic exam. Many treatments do not necessitate an internal examination. If we believe that this is an important part of your care, we will discuss this with you and only proceed with your full verbal consent.
What is an internal pelvic exam?
An internal pelvic floor assessment is beneficial to assess the ability of your pelvic floor muscles to contract and relax and coordinate movements. Just like any other area of the body, the pelvic floor is a group of muscles that helps to provide our body with support and it assists with specific functions. An internal pelvic exam is way easier and more comfortable than a pap smear, as we are using a single gloved finger for our assessment. In most cases this is painless. We don’t use any cold stirrups or devices that you may have experienced at your OB’s office. If at any time you are uncomfortable with the assessment or treatment, we fully respect your decision to decline an internal assessment.
Will an internal exam hurt?
For most women, no, an internal assessment by a physical therapist should not hurt. You and your physical therapist will discuss the anatomy of the pelvic floor and the specific muscles that make up this area. You will feel some light pressure with our examination, and we are continually encouraging communication with your physical therapist to discuss treatment techniques and to ensure that you are fully informed and comfortable throughout your visit.
