Postpartum Lifting: How to Safeguard Your Pelvic Floor During Recovery
During the initial six weeks postpartum, your body is undergoing significant healing and recovery. Lifting weights or heavy items too soon or too heavy can place undue stress on your pelvic floor, which may not be fully ready to handle increased intra-abdominal pressure. This pressure can disrupt the healing process of the pelvic floor muscles, connective tissues, and any sutures or repairs made after birth, potentially leading to issues like pelvic organ prolapse, incontinence, or delayed healing. By limiting weight during this period, you allow your pelvic floor to recover properly, setting the stage for a stronger and more stable foundation as you gradually reintroduce physical activity.
Currently, advice includes avoiding heavy lifting or exercises that put excessive strain on the abdominal and pelvic regions (Nygaard et al., 2017). This unfortunately is vague, which makes it challenging to know what you’re actually able to do safely. That is why it’s important to know the difference between every day lifting and lifting for exercise, how to lift safely, how to assess yourself to determine if the weight is too much for your healing body and how to progress. Let’s get started.
Every Day vs Exercise Lifting
When we talk about lifting in everyday life, such as picking up a child, groceries, or laundry, the repetitions are usually lower, and the form is often less controlled. These movements are often spontaneous and may involve awkward postures or uneven loads, making them more challenging for a healing pelvic floor.
On the other hand, exercise lifting typically involves more controlled movements, with a focus on proper form, alignment, and muscle engagement. Repetitions in exercise are more predictable and can be modified to suit your current strength and healing stage.
Understanding the difference between these types of lifting is crucial for your recovery. Everyday lifting can catch you off guard, making it essential to be mindful of safe mechanics and intentional in movement when ever possible. Exercise lifting, on the other hand, allows for more planned intentionality and adjustment based on your body’s readiness, but it can be overdone if not approached with care.
How To Lift Safely
To lift safely during the postpartum period, it's important to:
Breathe Properly: Avoid holding your breath. Instead, exhale as you lift, which helps manage intra-abdominal pressure and reduces strain on your pelvic floor.
Engage Your Core: Before lifting, engage your deep core muscles, particularly the transverse abdominis, which acts like a natural corset, providing support to your lower back and pelvic floor.
Use Proper Mechanics: Bend at the hips and knees rather than your waist. Keep the object close to your body, and avoid twisting motions while lifting.
Listen to Your Body: If you feel any discomfort, heaviness in the pelvic area, or urinary leakage, stop immediately and assess whether the weight is appropriate for your current stage of recovery.
How to Assess Lifting Ability
Assessing your lifting ability postpartum involves being mindful of your body’s signals and understanding the basics of core control and pressure management:
Core Control: Before lifting, can you engage your core without bearing down on your pelvic floor? You should be able to feel a gentle tightening around your lower abdomen, almost like zipping up a tight pair of jeans, without holding your breath or feeling pressure downwards.
Pressure Management: As you lift, notice if you’re able to maintain that core engagement. If you find yourself holding your breath or straining, this is a sign that the weight might be too much for your current strength level.
Post-Lift Check: After lifting, assess how your body feels. Any signs of discomfort, heaviness in the pelvic region, or a feeling of "falling out" could indicate that the weight was too much.
Progression: Gradually increase the weight as your strength improves, starting with light objects and paying close attention to how your body responds. A slow and steady approach allows your pelvic floor to adapt and strengthen over time.
By understanding these key aspects of lifting, you can protect your pelvic floor, promote healing, and return to your regular activities safely and confidently.
