Understanding postpartum pelvic pain
Pregnancy and childbirth can bring tremendous changes to a woman's body over the course of just a few months, and one of the challenges after childbirth is postpartum pelvic pain. These changes are temporary, and soon after giving birth, the body slowly transitions back toward its pre-pregnancy state. While most of this happens unnoticed, some women experience pain and discomfort, specifically in the pelvis, hip, or groin areas. Try not to panic, pain in these areas, especially immediately postpartum, is very common as the muscles and tissues heal and the pelvic organs shift back toward their pre-pregnancy position.
Signs and symptoms vary from woman to woman. Most women who experience extreme postpartum pelvic pain are those who return to intense physical activity soon after giving birth, before the pelvic floor and abdominal muscles have fully recovered. There is no one-size-fits-all timeline, just as there wasn't with your pregnancy, so it's best to pay attention to your own body. Beyond seeking advice from your health practitioner, it's highly beneficial for new moms to have their pelvic floor checked and evaluated by a physical therapist once cleared to resume sexual and other physical activity. This early intervention can help new moms return to an active life without risking pelvic injury. Your physical therapist may suggest activities to pursue and others to avoid, to help you plan your day and avoid pain altogether.
Stay active within your limits, and don't be afraid to ask for help
Be as active as possible within your pain limits. Avoiding all activity can cause just as much pain and discomfort as moving around, a sedentary lifestyle after delivery won't help, and can actually make things worse once you finally do move. Continue with your day-to-day activities, but be careful not to push through activities that make the pain worse.
Get help with usual activities that cause pain and discomfort. It's best to have someone around to assist you, avoiding further strain on your pelvic floor. Rest as much as you can, and aim for the right balance between activity and rest, having help around allows time to rest, not just a way to avoid straining your pelvis.
Rethink getting dressed
Getting ready or dressed takes plenty of effort, bending, standing, twisting, and lifting. Avoid bending over to put shoes on, or standing on one leg to pull on jeans. Keep a stool handy when getting ready to avoid straining your pelvic muscles, and choose clothing that's comfortable and easy to put on. Avoid skin-tight clothing that forces you to bend and twist while wearing or removing it, or that leaves you feeling constricted.
Find comfortable positions for sleep and intimacy
When sleeping, your body becomes heavier than usual, and sleeping in the wrong position can leave you waking up with sore muscles, including in your pelvis. Try sleeping on your side with a pillow between your legs to relieve pressure on your pelvic area, and use the same pillow to squeeze and stabilize your pelvis when turning in bed, easing pain around the pubic symphysis and pelvic floor.
Before pregnancy, you may have moved through any and all sexual positions with little to no pain or discomfort. Now that things have changed, it's worth learning different positions that avoid straining your pelvic muscles.
Choose supportive gear, and avoid heavy lifting
Use items that provide full support. Bags and shoes, for example, can put significant pressure on your pelvic muscles, a backpack distributes weight more evenly than a shoulder bag, and flats offer more support than high heels or flip-flops, which pull your weight toward just one part of your body.
Avoid lifting heavy objects. Lifting puts pressure on many parts of the body, including the pelvis, so unless you have no other choice, avoid lifting or pushing anything that stresses your pelvic region. If you're planning a move, it's best to push it back until after you've recovered from childbirth, or to have someone else lift and push heavy items for you.
Your pelvic floor's role in recovery
Your pelvic floor is a group of muscles that supports your bladder, uterus, and colon. During pregnancy, your ligaments, joints, tissues, and pelvic bones expand and loosen in preparation for delivery, and most of these structures remain loosened after birth, sometimes until you stop nursing. That makes it harder for nursing mothers to avoid postpartum pelvic pain, but it doesn't mean it's impossible. Taking the right precautions and following your therapist's guidance can help you avoid postpartum pelvic pain and injury.