Approximately 1 in 3 women and 1 in 10 men have urinary incontinence issues. For new mothers, returning to high-impact activities too quickly after childbirth can weaken pelvic floor muscles and cause prolapse or lasting bladder problems.
What is the Pelvic Floor?
The pelvic floor is a muscular sling supporting the pelvis. It plays several crucial roles:
- Protecting and supporting internal organs during standing and movement
- Working with deep abdominal muscles for spinal support and posture
- Controlling bladder and bowel function
- Playing a role during sexual intercourse
Impact of Pregnancy and Childbirth
During pregnancy, the weight of your baby increases pressure on the pelvic floor. Childbirth stretches these muscles significantly, with forceps delivery increasing the risk of trauma. Without sufficient recovery time, this can lead to vaginal prolapse and incontinence later in life.
Return to Exercise Guidelines
Following these guidelines can help protect your pelvic floor as you return to exercise:
First 6 Weeks
- No exercise except gentle walking and pelvic floor exercises
- Focus on recovery and gentle movement
- Begin pelvic floor muscle retraining
6 Months to 1 Year
- Avoid high-impact activity during this period
- Consider a physiotherapy assessment before resuming strenuous exercise
- Gradually increase activity levels
Returning to Previous Activity Levels
You should only resume your previous exercise routine when:
- Pelvic floor muscles have returned to normal function
- You experience no back pain
- You have no feeling of heaviness in the pelvic region
- You experience no urine loss during activity
How We Can Help
At Central Lakes Physio, our women's health physiotherapists can assess your pelvic floor function and guide you safely back to exercise. We offer:
- Pelvic floor assessments
- Individualised exercise programmes
- Postnatal Pilates classes
- Education on safe return to sport and exercise
If you're pregnant or have recently had a baby, please contact us to discuss how we can support your recovery and return to exercise.