Breastfeeding and Your Pelvic Floor - Part One

Excuse me?

How are these related? Your upper and your lower lady parts? Your breast and your pelvic floor?

And to be clear, not only breastfeeding. Pumping, breastfeeding, combo feeding in any capacity; if you are a lactating mama this pertains to you!

The honest truth is a lot of the aches or discomforts you may be physically experiencing could be linked to the hormones your body is producing during lactation, or your positioning during breastfeeding or pumping. BUT, don’t fear! Help is on the way, dear!

Here's the why:

1. Your posture:

You’re tired! You just made a human, and you brought them into this world. Your body has been through quite the experience, and hasn’t had time to recover, heal, or gain back strength. Then you just go on being a mom; giving all you can to your sweet baby. And sister, if you don’t take some time for yourself to move, stretch, and educate yourself, your body is going to be talking to you. 

2. Hormones:

The queen bee herself, estrogen. When you’re breastfeeding you have lower levels of estrogen. This can be related to vaignal dryness and muscle tension, which can be linked to pelvic pain and pain during intercourse.

And good ole’ relaxin. She was there for you to relax the ligaments in your pelvis and soften the cervix in preparation for labor. You needed that help. But the girl can’t quit when she’s ahead. Relaxing continues to hang out in your body, at lower levels, while you’re lactating and continues to provide a little extra mobility in places you may not need it anymore.

The good news is, you have the power to overcome the back, hip, pelvis, wrist, neck, or whatever pain you may be having in relation to these changes. 

I’m writing about this because, well, it’s personal. I breastfed and pumped with my first baby, and am now doing the whole song and dance again with my second baby. It’s hard work. I’ve had these aches and pains. I’ve had wrist pain when I tried to return to yoga. I have experienced my back, hip, and pelvis hurting for no apparent reason. I’ve felt my pelvis “pop out of place”, and it did not feel good. I’ve had mid back, rib, and low back pain from the way I was sitting while nursing. I’ve had neck pain from looking down at my sweet angel while she was nursing. I’ve had vaginal pressure from the way I was standing while baby wearing. I’ve had pain during intercourse when returning to sex postpartum. In fact, right now I can feel my SIJ (sacroiliac joint - pelvis) is going to shift into the wrong position if I keep sitting how I am. I FEEL YOU.

You don’t have to keep enduring these discomforts. They may be common, but none of this is normal.

OK, so what can you do about it?

1. Breathe: If you use your breath intentionally, you can create mobility in places that are stiff/ tight, and you can protect areas that may be healing or need some extra support.

2. Create mobility and stability: You have to strengthen muscles that have been sleeping or underused, and lengthen muscles that have been taking on too much burden.

3. Improve your movement patterns: This may be the most valuable piece of the puzzle. It earns MVP because it applies to patterns you use over and over again every single day. If you are moving through your day with poor posture or body mechanics, places like your pelvic floor and abdomen are going to have a hard time healing.You have to move in ways that allow your muscles to engage and protect your organs and joints. It can be as simple as lifting your baby out of bed, or how you bend down to pick up the laundry basket!

Lastly, if you’re having pains like I’ve mentioned above OR you need more help to heal your body and improve your movement patterns please reach out to a pelvic floor therapist! We are here to help you overcome your pain, regain your strength, and feel a little more like you again. 

More to come about exercises and movement patterns you can start implementing at home to combat some of the above impairments. 

XOXO

Dr. Erica Magruder PT, DPT