Back

10 Ways to Fix Your Posture After Giving Birth

By Shannon Strauch, PTA, STMT-1 on 8/27/2024

After giving birth, many new mothers find themselves struggling with postural changes. Pregnancy and childbirth can alter the alignment of your spine, hips, and pelvis, leading to discomfort and potential long-term issues. Poor posture can result in back pain, shoulder strain, and even pelvic floor dysfunction. The good news is that there are practical steps you can take to restore your posture, and pelvic floor therapy can play a crucial role in this process.

1. Understand Postural Changes Postpartum:

During pregnancy, your body undergoes significant changes to accommodate your growing baby. The added weight and shifting center of gravity can cause your pelvis to tilt forward, your lower back to arch, and your shoulders to round forward. These changes don't automatically reverse after childbirth, which is why it's essential to address them early. Understanding these changes is the first step in regaining your pre-pregnancy posture.

2. Pelvic Floor Therapy Basics:

Pelvic floor therapy is a specialized form of physical therapy focused on the muscles that support the pelvic organs. These muscles are often weakened or damaged during pregnancy and childbirth. Pelvic floor therapy helps restore strength and function to these muscles, which in turn supports better posture. Beyond improving pelvic health, a strong pelvic floor can stabilize your core, reduce lower back pain, and promote proper alignment of your spine.

3. Strengthening Core Muscles:

Your core muscles, including the abdominals, back muscles, and pelvic floor, play a vital role in maintaining good posture. After childbirth, these muscles are often weakened. Incorporating exercises that target the core can help restore strength and support. Pelvic tilts, bridges, and deep abdominal breathing are great exercises to start with. A strong core helps to align the spine and pelvis, reducing the strain on your back and improving your overall posture.

4. Stretching and Flexibility Exercises:

Pregnancy can cause certain muscles, particularly in the hips and lower back, to become tight and inflexible. Stretching exercises can help alleviate this tension, making it easier to maintain proper posture. Simple stretches like the cat-cow stretch, chest openers, and hamstring stretches can increase flexibility and reduce discomfort. Incorporating these stretches into your daily routine can help you stay limber and prevent postural issues from becoming chronic.

5. Ergonomic Adjustments in Daily Activities:

New mothers often spend a lot of time nursing, carrying, and caring for their babies, which can strain the back and shoulders. Making ergonomic adjustments in these activities is crucial. For example, when nursing, ensure you are sitting upright with proper support for your back and arms. When lifting your baby, bend at the knees rather than the waist, and engage your core muscles. These small adjustments can make a big difference in reducing strain on your spine and pelvis.

6. Posture Awareness and Mindfulness:

Being mindful of your posture throughout the day is essential in preventing and correcting postural imbalances. Take note of how you sit, stand, and move, and make a conscious effort to maintain a neutral spine position. This means keeping your shoulders back, your chest open, and your pelvis aligned with your spine. Over time, developing this awareness can lead to lasting improvements in your posture.

7. Utilizing Postural Aids:

Postural aids such as ergonomic chairs, lumbar support cushions, or posture-correcting braces can provide additional support as you work on improving your posture. These tools help maintain proper alignment, especially during activities that require prolonged sitting or standing. While they shouldn't be relied upon exclusively, they can be beneficial in helping you develop better posture habits.

8. Incorporating Pelvic Floor Exercises:

Pelvic floor exercises, such as Kegels, are vital for strengthening the muscles that support the pelvis and lower back. These exercises not only help in recovering pelvic floor function but also contribute to overall core stability. By integrating pelvic floor exercises into your routine, you can support proper alignment of your spine and pelvis, which is essential for maintaining good posture.

9. Gradual Return to Exercise:

Returning to regular exercise postpartum should be a gradual process. Begin with low-impact activities that focus on core strength, flexibility, and stability. Exercises like yoga, Pilates, and swimming are excellent choices. As your strength and endurance improve, you can gradually increase the intensity of your workouts. Consistent exercise helps to restore muscle tone, improve balance, and support better posture.

10. Seeking Professional Guidance:

Every woman's postpartum recovery is unique, and some may require more specialized care. Consulting with a pelvic floor therapist or physiotherapist can provide you with personalized guidance tailored to your specific needs. A professional can assess your posture, identify any imbalances, and develop a customized treatment plan to help you regain your pre-pregnancy posture. They can also teach you safe and effective exercises to strengthen your pelvic floor and core muscles.

10 Exercises to Try at Home Post-Partum

**1.

Pelvic Tilts:

• Description

  : Lie on your back with your knees bent, flatten your lower back against the floor by tilting your pelvis upward.

• How It Helps

  : Strengthens the lower abdominal muscles and stabilizes the pelvis.

• Pelvic Floor Therapy Connection

  : Helps re-engage the deep core muscles affected by pregnancy.

**2.

Bridge Exercise:

• Description

  : Lie on your back with knees bent, lift your hips towards the ceiling while keeping your shoulders on the floor.

• How It Helps

  : Strengthens the glutes and lower back, which support proper posture.

• Pelvic Floor Therapy Connection

  : Engages the pelvic floor as part of the core during the lift.

**3.

Cat-Cow Stretch:

• Description

  : On all fours, alternate between arching your back (cow) and rounding it (cat).

• How It Helps

  : Increases flexibility in the spine and reduces stiffness.

• Pelvic Floor Therapy Connection

  : Promotes mobility in the spine, which is essential for pelvic alignment.

**4.

Wall Angels:

• Description

  : Stand with your back against a wall, arms at 90-degree angles, slide your arms up and down the wall.

• How It Helps

  : Strengthens upper back muscles, improving shoulder and spine alignment.

• Pelvic Floor Therapy Connection

  : Supports an open chest and proper breathing, which are crucial for core stability.

**5.

Chest Opener Stretch:

• Description

  : Clasp your hands behind your back and gently lift your arms while opening your chest.

• How It Helps

  : Counteracts the forward hunching posture often seen postpartum.

• Pelvic Floor Therapy Connection

  : Facilitates better breathing patterns, which are linked to pelvic floor function.

**6.

Bird-Dog Exercise:

• Description

  : On all fours, extend one arm forward and the opposite leg back, then switch sides.

• How It Helps

  : Strengthens the entire core, promoting balance and stability.

• Pelvic Floor Therapy Connection

  : Encourages pelvic floor engagement for stability during movement.

**7.

Clamshell Exercise:

• Description

  : Lie on your side with knees bent, lift your top knee while keeping your feet together.

• How It Helps

  : Strengthens the glutes and stabilizes the pelvis, reducing hip pain.

• Pelvic Floor Therapy Connection

  : Supports pelvic alignment by strengthening the surrounding musculature.

**8.

Heel Slides:

• Description

  : Lie on your back with knees bent, slowly slide one heel out to straighten the leg, then return.

• How It Helps

  : Strengthens the lower abdominal muscles and improves pelvic stability.

• Pelvic Floor Therapy Connection

  : Reinforces the connection between the lower abs and the pelvic floor.

**9.

Thoracic Extension Stretch:

• Description

  : Sit on the floor with legs extended, place your hands behind you, and gently arch your upper back. If you have a foam roll, you can lay down with the foam roll in the middle of your back with your hands behind your head and extend backwards

• How It Helps

  : Opens up the chest and improves thoracic spine mobility.

• Pelvic Floor Therapy Connection

  : Promotes better posture and breathing, which are key to pelvic floor health.

**10.

Deep Diaphragmatic Breathing:

• Description

  : Sit or lie down, breathe inhale deeply into your abdomen, expanding your diaphragm fully.

• How It Helps

  : Engages the deep core muscles and supports proper posture.

• Pelvic Floor Therapy Connection

  : Integrates core and pelvic floor activation, essential for overall stability.

Conclusion:

Addressing posture after childbirth is crucial for preventing long-term discomfort and improving overall well-being. By understanding the postural changes that occur postpartum and incorporating specific exercises and ergonomic adjustments into your daily routine, you can restore your posture and reduce the risk of related issues. Pelvic floor therapy plays a significant role in this process, offering targeted support to the muscles that stabilize your core and pelvis.

Call to Action:

Your body has been through an incredible journey, and taking steps to care for it after childbirth is essential. Prioritize your posture and consider seeking pelvic floor therapy for comprehensive support. With the right approach, you can regain your strength, improve your posture, and enjoy a healthy, active lifestyle. Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at receptionmadison@pelvichealthnj.com.

Read More: