How to Repair Pelvic Floor Muscles After Childbirth

Dec 21, 2024 Source: Cainiu Health

Dr. Zhang Lu

Introduction

When undergoing pelvic floor muscle repair, it is necessary to consult a doctor and develop a suitable rehabilitation plan based on individual circumstances. Additionally, after childbirth, one should consume adequate protein-rich foods, such as eggs and milk, to promote physical recovery. It is important to get sufficient rest, avoid excessive fatigue and lifting heavy objects, to prevent increased abdominal pressure that may negatively affect the pelvic floor muscles.

Generally, postpartum pelvic floor muscle recovery can be achieved through methods such as anal lifting exercises, postnatal yoga, Kegel exercises, glute bridges, and vaginal weights. Details are as follows:

1. Anal lifting exercises: These can be performed while lying down, standing, or sitting. Inhale deeply and contract the anus, urethra, and vagina inward, similar to the sensation of forcefully stopping the flow of urine midstream. Hold each contraction for at least 3 seconds before relaxing. Each session should last 10–15 minutes, performed 2–3 times daily. This exercise strengthens urinary control and pelvic floor muscle strength through voluntary contractions.

2. Postnatal yoga: Includes movements such as lying on the back and lifting both legs together while keeping them parallel, half-squatting with arms raised above the shoulders, inhaling, bending the knees, hugging the legs, and exhaling while pressing the knees toward the chest. These yoga movements help strengthen the pelvic floor muscles, promote their recovery, and also aid overall body recovery.

3. Kegel exercises: Strengthen the pelvic floor muscles by contracting and relaxing them. Lie flat on the bed with knees bent, slowly lift both legs until the thighs form a 90-degree angle with the body, then slowly lower them, repeating several times. The exercise can also be performed in standing or sitting positions. Regular practice enhances the elasticity and strength of the pelvic floor muscles.

4. Glute bridges: Lie on your back on a yoga mat with knees bent and feet flat on the floor, shoulder-width apart. Lift your hips off the ground using your gluteal muscles until your thighs and torso form a straight line. While lifting your hips, allow your upper back to remain in contact with the floor. As you lower your hips, keep your hips suspended while your lower back touches the floor. This exercise strengthens the gluteal muscles, which indirectly enhances pelvic floor muscle strength.

5. Vaginal weights: Insert vaginal weights into the vagina and use pelvic floor muscle contractions to hold them in place without dropping. Gradually increase the weight and duration of the exercise. Using vaginal weights helps strengthen the pelvic floor muscles and improve their elasticity and strength.

When performing pelvic floor muscle recovery exercises, it is important to consult a physician and develop a suitable recovery plan based on individual conditions. Additionally, postpartum women should consume adequate protein-rich foods such as eggs and milk to promote physical recovery. Adequate rest is essential, and excessive fatigue and heavy lifting should be avoided to prevent increased abdominal pressure that may negatively affect the pelvic floor muscles.

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Can full moon sweating cure postpartum illnesses?

In general, sweating therapy during the postpartum month (sitting the month) cannot treat postpartum illnesses and lacks scientific evidence. On the contrary, excessive sweating may lead to problems such as dehydration and electrolyte imbalance, and could even worsen certain postpartum symptoms. Therefore, it should not be used as a treatment for postpartum conditions. If persistent discomfort occurs after childbirth, medical attention should be sought promptly. Only after identifying the underlying cause can symptoms be effectively relieved through scientifically guided调理 (regulation) or treatment under a doctor's supervision.

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Can sweating cure postpartum illness?

In general, sweating is not an effective way to cure postpartum illnesses and may instead leave the mother in a more weakened state. During the postpartum recovery period, it's important to ensure adequate intake of high-quality protein and iron-rich foods, such as lean meat, animal liver, and black sesame seeds, to naturally replenish qi and blood. Additionally, under medical guidance, traditional Chinese medicines such as Shenghua Tang granules or Bazhen Yimu Pills may be used for gentle tonification.

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Can sagging breasts after childbirth be restored?

Breast sagging after childbirth is not irreversible, but whether the breasts can return to their pre-pregnancy height depends on multiple factors such as breastfeeding habits, age, and skin elasticity. By taking advantage of the "golden retraction window" of three to six months postpartum, most women can achieve improvement without surgery. Women who are older or have had multiple pregnancies need to commit to long-term management in order to achieve a relatively satisfactory degree of breast retraction.

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What can I eat after a vaginal delivery to relieve stomach pain?

In general, after a vaginal delivery, you can eat foods such as millet porridge, pumpkin, apples, red dates, and spinach to help relieve abdominal pain. You may also take medications such as ibuprofen sustained-release capsules, acetaminophen tablets, motherwort granules, new hua granules, and postpartum recovery granules as directed by a physician. Additionally, it is important to keep the abdomen warm after childbirth to avoid cold exposure, which could worsen abdominal pain.