3 Signs your Pelvis is Still Birthing after Childbirth

March 26, 2016 in Childbirth, Pelvis, Post Partum, Pregnancy, Uncategorized

3 Signs your Pelvis is Still Birthing

 

Your pelvis may still be trying to birth your baby!  In my women’s health physical therapy practice I have discovered a very common pattern that a woman’s pelvis goes into to give birth. I’ve seen it in most every woman I’ve worked on in the last year since I became aware of it.  Only a hand full of women have not presented with this pattern. There is a certain way the pelvis opens up to help the baby get out.

 

This pattern can get stuck in a women’s pelvis, sometimes for years.   I first discovered this in my aunt who had a very traumatic birth with her first son who was 47 at the time.   So for 47 years her pelvis has been in an open birthing position.  One would think that the bones of the pelvis just go right back into place after the baby comes out.  In some women it does.  In others, which I’m finding is more and more common, it doesn’t.  The one thing I know that is keeping the pelvis from going back to its normal position is trauma!

 

Trauma can keep the pelvis stuck in the birthing position.   Until the trauma is released and the body and pelvis knows it’s safe then the pelvis can come back together to its normal position.   Trauma can be experienced at any time during the birthing process but most typically is occurs during the pushing phase when the pelvis is already open and ready to let the baby out.

 

Anytime a woman gets to the point where she wants to quit, doesn’t feel she can go on, feels out of control, or maybe gets threatened with a c-section a trauma response can happen in the body.

 

A typical trauma response in the body is to fight or flight the situation but since a birthing woman can’t do those two it does the only thing left which is to freeze. This freezing happens while the pelvis is in an opened, birthing position. Until the trauma is released the body tends to hold onto this pattern.

 

I can see how a woman may not recognize this trauma or that her pelvic is still birthing. After opening up so wide to get the baby out, all sense of normalcy, what was felt like before birth, is gone. There is no ground zero in your body once it’s birthed a baby. Also seeing and holding your baby in your arms for the first time is enough to distract anyone from what they’ve just gone through.   The reward of being with your baby seems to outweigh or override any negative feelings felt during the birthing process.

 

But I do know that women can feel a difference in their body after the pelvis has been helped back into its pre-pregnancy state. You must address both the physical position of the pelvis along with releasing any held emotions and trauma in the tissues.

There are 3 signs that I’ve discovered that are clues that your pelvis is still birthing. Let’s see if you have any of them.

 

#1. Your Pelvis is Tilted

The first sign your pelvis is still in a birthing pattern is when you lay down on your back on a hard surface (a soft bed may not the best surface to check this out on) is to check out how level are your hip bones, those little bumps on either side of your pelvis. Are they even? Or do you notice that your right side ilium, or hip bone, is higher than the left?

The typical birthing pattern is the right side will be higher than the left. When lying down on your back the pelvis will be tilted to the left as seen in this picture.

 

Position of pelvis after childbirth

Position of pelvis after childbirth

The reason for this is the sacrum gets jammed up and over to the right during the birth process.

 

Here is a normal posterior view of a sacrum prior to birth.

 

Normal position of sacrum in pelvis

Normal position of sacrum in pelvis

This is how the sacrum shifts to the right for birth.

Sacrum shifted to right

Sacrum shifted to right

This shifting of the sacrum to the right is also why so many women have right-sided low back pain after childbirth.   The sacroiliac joint gets jammed and the sacrum can’t move as freely as it should which is why the pain is created. Getting the sacrum back into proper place alleviates the pain.

There is a two-step process I do to help mobilize the sacrum back into midline again. I haven’t figured out how to help women do this on their own yet! Stay tuned….

 

#2. Sitting Unevenly or Uncomfortably

For the baby to be able to come out of the pelvis the sits bones or ischiums need to splay out to the side. Ideally they splay out evenly.   But depending on the baby’s pathway through the pelvis or the birthing position used, one ischium may be more splayed out to the side. Birthing in a side lying position can limit the mobility of the lower sided pelvis (on the bed) and cause more movement in the upper side (ceiling side). Birthing on your back with two separate people holding your legs at different angles can also potentially cause an imbalance in your pelvis.

If the pelvis remains in this birthing position, sitting may seem different. It can feel uneven, or awkward.   This is not from swelling or tenderness in your perineum, as that can cause discomfort and or pain. If you don’t have pain but sitting still feels weird, it’s because your bones are in a different position than before your birth.

#3. Feeling Ungrounded or Discombobulated

One of the things I ask the moms that I find with birthing pelvis’ is “What are you feeling in your body and in your life?” The most common reply is “ungrounded, not myself or discombobulated”

When we realize the pelvis is our energetic foundation for our body and life, when it is open and unbalanced we don’t have a solid foundation. In one of my clients it felt like energetically she was walking around with her energy just flowing out full blast, like both faucets handles turned on and water spilling out with no container to hold it.  When you can’t hold and contain your energy within you, if can feel a little unsettling. Most new moms may attribute this to figuring out how to care for a newborn, not that she has no energetic container.

 

So if you find you have one, two or all of these signs you now know what’s going on. Your pelvis is stuck in a birthing position and needs help coming back together.

 

 

 

 

 

 

Exercise after Childbirth-Proceed with Caution! Part 1

May 29, 2013 in Abdominals, Childbirth, Diastasis Recti, Exercise, Post Partum, Pregnancy

Exercise After Childbirth- Part 1

Most new moms are ready to shed those extra pounds and jump right back into their pre-pregnancy workouts right after giving birth. With all the changes that have happened to your body over the last 9 months doing what you did before getting pregnant might not be the smartest and safest thing for your body. Certain exercises can cause long-term problems for your body. Knowing what exercises are safe to do and which are harmful is very important after having your baby.

3 Issues you want to Avoid when Resuming Exercise After Delivery

There are 3 major issues you might encounter if you are not careful with exercising immediately after giving birth. You are at risk for low back strain, prolapsing of your pelvic organs (falling out of your vagina) and diastasis recti- a separation of your rectus abdominus muscle, known as the six-pack muscle.

Each issue is so important that we’ll talk about them in a separate post so you have clear understanding on how to avoid developing these problems that are no fun to experience.

Low Back Strain/Pain

Our core muscles in our body are made up of 3 muscles, the transverse abdominus, the pelvic floor and the multifidus muscles in the back. Two of these muscles have been completely stretched to the max from childbirth and pregnancy and are very weak, the tranverse abdominus muscle and your pelvic floor muscles. The transverse abdominus muscle runs from your spine in the back around to the front and attaches into the rectus abdominus or the six-pack muscle. It acts like a corset supporting your spine. Remember how stretched out this muscle was with your pregnant belly? If you don’t do any strengthening of this muscle and just let it be it will shrink back but may not be as short as it was prior to pregnancy, thus giving you a little pooch in your belly.

So your pregnancy loosened the corset around your back and pelvis and you don’t have the support you had prior to pregnancy.

Jumping right back into doing the same exercises as you did before pregnancy can cause a strain on your back as your abdominal  and pelvic floor muscles don’t have the strength to stabilize the spine like it did before.

So your first order of exercise should be to re-strengthen your transverse abdominus muscle and your pelvic floor muscles.  Performing a kegel, or pelvic floor contraction is important in the post partum period.  Normal strength of the pelvic floor muscles is the ability of the muscles to maintain a good contraction for 10 seconds.  Click here to learn more about restrengthening your pelvic floor after childbirth.

While this is a great idea and may be a little easier for a mom who had a c-section than a vaginal birth, trauma to the pelvic floor tissues can prevent any strengthening from happening.  Helping to heal the vaginal tissues that got so strained during the birth process can help improve your muscles ability to contract.   Click here to read more on how to do that.

Working on restrengthening your abdominal muscles is also a must after childbirth.  The abdominal muscles act as a corset to support our spine.  Without this support our spine is at increased risk for injury.   The abdominal muscles get extremely lengthened during pregnancy and sometimes can separate creating a diastasis recti.  If you have any separation, this alone can cause low back pain as the muscles are ineffective in supporting the spine.   You need to heal this first and part of healing a diastasis is restrengthening your abdominal muscles correctly.   Doing crunches will only make things worse!

In my class and video, How to Lose the Pooch for Good, I present a 4 step healing process to bring your abdominal muscles back together and also how to restrengthen your abdominal muscles safely to get rid of your “pooch” for good!

Also your pelvis has just gone through an amazing transformation getting your baby out and may have some challenges getting back to it’s normal position.  This can create low back pain as well.  Opening up to allow your baby out creates an instability that takes time to solidify again.  This usually takes around 3-4 months.  I recommend you wait until then to resume any high impact aerobic activities.  Focus in on just doing your abdominal restrengthening and your kegels and walking for the first 3 months.  Then once your core is stronger then you can introduce more high impact type of activities.

But with everything you do, you must listen to your body.  If it doesn’t feel right, don’t do it!  You only have one body, so you need to learn to take care of it, honor it and do what feels right.

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