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5 Most Common Physical Post Pregnancy Problems

My Body after Child Birth

Pregnancy creates a lot of changes in your body; it goes through a huge transformation. Somebody changes due to pregnancy stay, while other changes are easily remedied with exercise and a good diet. Remember, ladies you were carrying your baby for nine months. It takes at least that amount of time if not up to a year to get the body back in shape and feeling great.

After childbirth, you can experience some or all of the 5 most common after birth effects such as back pain, abdominal separation, leaky bladder – incontinence, pelvic organ prolapse or painful sex.

Back Pain

The physical changes occurring during pregnancy cause lower back pain after pregnancy. During pregnancy, your expanding uterus stretches and weakens your abdominal muscles. Your posture changes to adapt to your growing baby putting a strain on your back. The extra weight means your muscles work harder plus there is increased stress on your joints. The hormonal change in pregnancy loosens the joints and the ligaments that attach your pelvic bones to your spine. This causes you feel less stable. Women often experience pain when walking, standing, sitting for long periods, rolling over in bed, getting out of a low chair or bath, bending, or lifting things.

A gentle appropriate Pilates exercise regime helps a lot to get you feeling strong and back to yourself again.
Abdominal Separation

Abdominal separation is common in pregnant and postpartum women. It happens because of the extreme stretching of the abdominal wall and the effect hormones on connective tissue.

In addition, chronic collapsed and rounded parenting postures reinforce the conditions that contribute to this separation. However, any consistent forward and forceful pressure against the abdominal wall can create the separation known as diastasis. Download my Free Resource – ‘How to Self Check for abdominal Separation’ Ebook guide and videos here.

Leaky Bladder after Childbirth

Bladder incontinence comes in two varieties: stress and urge.
Up to two-thirds of women experience urinary incontinence after birth, instances increase if you have a vaginal birth and/or are on your second or subsequent baby. If you leak when you forcefully laugh, sneeze, cough, run, jump or lift weights, you have stress incontinence. This is really common in the third trimester because of the pressure of the uterus on the bladder. Contributing to this are the hormones that make tissue and joints more elastic for delivery. They reduce bladder support, allowing urine to leak.

Further to that, about two-thirds of women with stress incontinence also experience urge incontinence. An overactive bladder causes Urge Incontinence. Women experience the sudden urge to go to the toilet, even though your bladder may be nearly empty and leak before you can get to the bathroom.
Women over 35 and obese women are at greater risk for prenatal leakage of both varieties.

Pilates After Childbirth

Pilates is a very helpful form of exercise as long as you are:
• Activating your core correctly
• Performing exercises correctly that is appropriate for your level of function
• Performing exercises, which have been correctly prescribed to assist with your signs and symptoms.

Free Post Baby Pelvic Floor Recovery Online Masterclass

In this masterclass you will learn:

  • Discover the myths around pelvic floor exercises and just how easy it is stop being held hostage by your own body.
  • Discover how you can incorporate easy, life changing, techniques into your everyday life and see massive improvements in your symptoms.
  • Surgery is not the only solution hear what you can do right now to improve your quality of life

View Webinar Replay Here

Sagging Uterus / Pelvic Organ Prolapse

Pelvic organ prolapse occurs when a pelvic organ such as the bladder, rectum or uterus protrudes into the vaginal canal due to the weakening of the pelvic muscles.

Cystocele is the protrusion of the bladder into the vaginal canal. (It is not the same as urinary incontinence)

Painful Sex

Even if you have a C-Section, sex is often painful or uncomfortable for up to 6 to 8 weeks after birth. Consult with your GP if you are still experiencing after 8 weeks.

Sex after pregnancy is painful because of bruised muscles, and scar tissue. To relieve the pain and discomfort the scar tissue may need to be broken down and massaged.

The Right Pilates Exercises After Pregnancy

Pilates exercises and classes can be problematic for women who have had a previous hysterectomy, prolapse surgery and/or incontinence surgery.

Women with or at risk of pelvic floor dysfunction should be screened prior to attending Pilates sessions. Their Pilates exercises will need to be modified accordingly.

Mainstream Pilates is not an appropriate form of rehabilitation exercise for women having undergone recent prolapse surgery or hysterectomy.

Talk to Your Pilates Instructor

Not all Pilates instructors are qualified or experienced to work with women who wish to recondition their bodies after childbirth. It is strongly recommended to choose an instructor who understands what happens to a woman’s body during and after pregnancy.

In my upcoming blog posts and specified online masterclasses, I will talk more about pregnancy and Pilates and the exercises to avoid, exercises that will cause more harm than results.

Remember, your body has gone through a lot during pregnancy and needs lots of tender loving care afterwards. If you have any questions contact me. I run weekly-specialized classes for pregnancy and post pregnancy alongside my online program MamaLates – Restore Your Core 21Day System.

For more information contact me on

Until next time…

Ali x

View Post Baby Pelvic Floor Recovery Webinar Here

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