There is fantastic information available online for postpartum recovery and pelvic health, but it can be difficult to navigate these online resources without coming across triggering content. Below you will find links to web pages and content that is trigger free, unless otherwise mentioned.
Pelvic Floor Recovery
- POGP - A Guide To Your Pelvic Floor Muscles - A useful and informative booklet all about your pelvic floor muscles and how to strengthen them. There is brief mention of pregnancy on page one and a paragraph about pregnancy and delivery type on page two. POGP stands for Pelvic, Obstetric and Gynaecological Physiotherapy and they have a fantastic and informative website about all areas of pelvic health.
- IUGA - Pelvic Floor Exercises - A detailed leaflet about your pelvic floor muscles and how to strengthen them. Includes a particularly useful 'starting block' for your exercises. There is one sentence that references pregnancy and childbirth.
- Pelvic Pain Foundation - Stretches For The Pelvis - If you are experiencing any pain or tightness in your pelvis area then you may find some of these gentle stretches helpful.
Advice For Returning To Exercise
Resources For Bladder Issues
Having some degree of urinary incontinence postpartum is common, with one third of women experiencing it within the first three months. It is not normal however, and should not be accepted as such! Be proactive if you are experiencing any bladder issues.
- POGP - Healthy Bladder - A good place to start with a description of the common issues plus some simple self help advice.
- NHS - Urinary Incontinence - A detailed summary of the types, causes and treatments for urinary incontinence. There is mention of pregnancy and childbirth as a cause of urinary incontinence.
- Bladder And Bowel Community - A website dedicated to bladder and bowel health and conditions. Very informative, lots of downloads and advice sheets available plus some helpful bladder diaries and tools for monitoring and communicating your symptoms to healthcare professionals. There are a few small sections related to pregnancy and childbirth but triggering content is minimal and these sections can be easily avoided.
- NICE Guidelines - Read and know the official recommendations for the treatment and management of urinary incontinence in women (also covers prolapse in the same recommendations).
Resources For Bowel Issues
Bowel issues can also be an issue postpartum - both constipation and some degree of faecal incontinence. Being informed about your bowel health is important for all stages of life.
- POGP - Good Bowel Health - A good place to start with an explanation of the common problems plus some simple self help advice
- POGP booklet - Improving Your Bowel Function - A more detailed explanation of bowel function and management of bowel issues such as constipation and faecal incontinence
- IUGA - Constipation - A detailed leaflet about constipation and how to manage it. There is a helpful chart showing fibre content of different foods. Pregnancy and childbirth are briefly mentioned as causes of constipation.
- IUGA - Faecal Incontinence - A detailed leaflet about faecal incontinence including causes and treatment including self-help, medication, nerve stimulation and surgery. As injury during childbirth can be a cause or incontinence, there is a small section that covers this is detail.
Prolapse Symptoms
There is a lot of overlap between common early postpartum symptoms and prolapse. Having the symptoms of prolapse in the early days doesn't necessarily mean that you have a prolapse.
- POGP - booklet - Pelvic Organ Prolapse - A very informative booklet by the POGP covering symptoms, causes and what you can do about it. The booklet includes a useful symptom score chart to monitor your symptoms. There is a paragraph about pregnancy and delivery in the Causes section.
- NICE Guidelines - Read and know the official recommendations for the management of prolapse (also covers urinary incontinence in the same recommendations).
- Prolapse does not mean that you can't exercise, in fact exercise is very beneficial. See the Advise For Returning To Exercise section for pelvic floor friendly exercise tips.
Advice Specifically For After A Loss
- POGP - Exercise And Advice After The Loss Of Your Baby - This booklet has been written by the Pelvic, Obstetric and Gynaecological Physiotherapy society. It provides information and advice plus exercises for your recovery, including advice for the early days after delivery. If you do not feel read to read it early on then it may be useful to pass on to a person who is supporting you.
If you are experiencing any unwanted or ongoing symptoms postpartum then consider seeing a Pelvic Health Physiotherapist for an individualised assessment and treatment plan. In the UK you can do this via your GP or via the POGP website.
