THE VAGINA WHISPERER
Under Pressure
www.nolafamily.com
| july/august 2020
CARING FOR YOUR VAGINA BEFORE & AFTER CHILDBIRTH
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Pregnancy posture. During pregnancy, your belly and breasts expand, your center of gravity shifts, and your posture changes to accommodate your growing baby. These changes put increased strain on the back muscles.
You prepped the nursery, you read all the breastfeeding books, and you scheduled the maternity photoshoot for your baby’s arrival, but did you prepare for your actual pregnancy? There are a few things you can do to relieve pain, maintain pelvic floor health, decrease urinary leakage, and relieve constipation before and after birth.
While sitting at a desk, sit upright with your ribs over your hips and your shoulders down and back. Position your computer so it’s at eye level. Avoid looking down at your phone too often. When sitting on a couch, sitting upright with both feet elevated may be more comfortable and will also decrease swelling in your feet and legs.
To Kegel or not to Kegel.
Pubic symphysis pain.
Your pelvic floor muscles sit like a hammock at the base of your pelvis. These muscles help support your pelvic organs like your bladder, bowels, and uterus, which holds a growing fetus during pregnancy. A pelvic floor muscle contraction is commonly known as a Kegel.
Symphysis pubis dysfunction feels like sharp or shooting pubic bone or groin pain when you roll over in bed, take a step, stand on one leg getting dressed, or get out of the car. Here are some tips for relief:
Kegels can be helpful in maintaining the strength of your pelvic floor muscle during pregnancy, but research shows many women do Kegels incorrectly and may actually weaken the muscles over time. See a pelvic health physical therapist to assess your pelvic floor muscles and educate you on how to properly perform a Kegel.
• Keep your legs together when getting out of the car.
Vaginal pressure or swelling. Due to increased fluid and blood flow in your body during pregnancy, you may experience swelling or varicose veins in your vagina. This causes an achy, heavy feeling that worsens with standing or walking. Try pelvic floor compression underwear, which are like jockstraps for your vagina. Wear it over your underwear but underneath clothing throughout the day. This support can also be used for pelvic organ prolapse, which may feel like something is “falling out” of your vagina.
Preparing for birth.
• Put a pillow between your knees to roll over in bed while sleeping.
• Sit down to get dressed. • Use a support belt. • Perform a gentle pelvic floor and abdominal contraction when you lift your kids or car seat.
For a vaginal birth, different positions will help with comfort level. For example, lying on your side can help decrease pressure on the sacrum and tailbone to allow your pelvis to open, decreasing the risk of severe tearing. Holding your breath during birth will not only exhaust you, but it can also cause more muscle tension or lead to muscle weakness, prolapse, and hemorrhoids. Inhale and exhale as you push. For a cesarean section birth, postpartum recovery care can range from teaching you how to get in and out of bed, how to lift and carry your baby, how to have your first bowel movement after surgery, optimal breastfeeding positions, and even how to give yourself scar massages.
Dr. Sara Reardon, New Orleans’ Vagina Whisperer, is a physical therapist and a board-certified women’s health clinical specialist. She is the owner of NOLA Pelvic Health. thevagwhisperer.com
