How I Healed My Pelvic Floor After Birth
Image: Samatha Hurley/Burst
Written by : Kassaye B.
Pelvic floor injuries due to birth are commonplace, however they aren’t often discussed. It wasn’t until I started researching how to take care of myself postpartum that I learned about some of the physical problems women struggle with after birth, such as incontinence, painful sex and back pain.
I was shocked. Why hadn’t I heard about this? Maybe it was because I only had a couple of mom friends, or perhaps it was because women don’t talk about this topic openly? It was most likely a combination of both.
They say life prepares you for what you must overcome and I believe this to be true in my life. I had a very difficult birth with hours of pushing followed by a vacuum delivery.
Due to the tearing of my perineum and subsequent stitches, I couldn’t sit for weeks and I couldn’t walk normally without pain or discomfort for 2 months.
I felt frustrated, helpless and broken beyond repair. Luckily, I’d gathered some resources and insights into how I could heal my pelvic floor from Kimberly Ann Johnson’s book, “The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality“. Kimberly experienced a severe birth injury herself which led her on a journey of helping mothers heal through somatic body work. Had I not read her book, I wouldn’t have had a clue on how to manage it- her book was a lifesaver for me.
Through my own research and Kimberly’s book, I was able to learn more about what to do to have a healthy pelvis again.
Here’s what I did:
Sitz baths and cold compresses infused with herbs: I looked up recipes from traditional midwifery and other knowledgeable practitioners. I prepared a few batches before birth so they’d be ready.
Vaginal steaming: I made my own steam box when I was 7 months pregnant with the help of my friend. I steamed for 30 days, using herbs and following instructions from Steamy Chick.
Pelvic floor physiotherapy: My pelvic floor PT did an internal evaluation and gave me exercises to do. It’s best to go when you’re pregnant and then after 6 weeks postpartum.
Intervaginal work: I went to an osteopath who works internally. Most of what she did was manually working to remove tension caused by the vacuum delivery and scarring inside the walls of my vagina. This was by far the best therapy. It was uncomfortable at first, but it worked wonders! I was sore for a couple of days, but I didn’t have any pelvic pain or discomfort afterwards. For internal work, you can also see a sexological bodyworker or holistic pelvic care practitioner in your area.
No high-intensity workouts: I stayed away from anything that would hinder the healing for over 1 year, which meant I had to let go out many of my favorite things: pole fitness, flexibility training and biking. It was hard for me to do these things anyway with a baby, but I went through a period of mourning and acceptance. Instead, I opted for walking and gentle stretching and “tummy safe” workouts for new moms.
Eating collagen-rich foods. I found some good bone broth recipes that I really liked. Animal collagen is supposed to be very healing for new mothers.
I took courses by Kimberly Ann Johnson on healing the nervous system such as MotherCircle, a course focusing on motherhood and healing from an embodied perspective. I also took courses on somatic sex education to help reconnect with my body and sexuality after birth.
Preparing for Postpartum: Gathering Resources and Asking for Support
Most women who have experienced birth injuries don’t even know that they’ve experienced a birth injury. The various healthcare professionals that I interacted with during and after my delivery maintained that tearing is normal. Because there was no mention of a birth injury, there was no specific follow up. I wasn’t given any tools or knowledge on how to heal my pelvic floor; it was simply my problem to deal with. This is why I took my healing into my own hands and I strongly encourage women to do the same.
Even though we live in the Information Age (or, information overload!), you might not know what you need in order to heal. This is where the importance of research and taking the time to adequately prepare for birth becomes paramount. Birth is unpredictable, however creating a plan will ensure that you aren’t left feeling like you don’t have options.
In my case, I was alone (no partner or family support beyond the first week), however I had prepared meals, soups and herbal teas for myself prior to giving birth.
Miraculously, I had a steady stream of visitors for the first 2 months postpartum, so I would ask them to pick up groceries for me, take out the trash, help me clean or watch my baby while I took a shower.
Lifestyle Changes
I didn’t experience any incontinence and I stopped having back pain after I saw my osteopath at 4 months postpartum. I’ve also healed my perineum, which I attribute to the combination of physiotherapy, manual vaginal exercises and vaginal steaming. It took over a year for me to heal and to feel good in my body again. For that to happen, I accepted that I couldn’t live like I did before — I had to slow down. I had to ask for help. I avoided lifting heavy things (I still have my groceries delivered even now). I had to completely alter my lifestyle, but I did it for the sake of longevity. I knew that if I’m not well then it will affect my ability to care for my son.
The Fourth Trimester: A Sacred Time
There’s emerging research on the importance of tending to the needs of new mothers during the Fourth Trimester, however this has been known in most indigenous cultures for centuries, if not more. This knowledge and wisdom exists in our Ethiopian and Eritrean backgrounds, however I didn’t have access to it through my family because I’m an adopted person.
Regardless of what you envision for your postpartum time,I recommend asking for support from key people in your life (besides your partner, if you have one) or hiring help if this is an option for you. Above all, make time for yourself, let yourself be nurtured as you nurture your baby during this sacred time.
Have you experienced pelvic issues after you gave birth (incontinence, painful sex, vaginal dryness, etc.)? If so, do you still struggle with it or were you able to heal?
Let us know in the comments or join the conversation in the Habesha Moms closed Facebook Group.
More Resources:
Rethinking Postpartum Care From Exercise To Power Peeing.
Kassaye is a writer, somatic sex education student and certified vaginal steaming practitioner. She lives in Montreal, Quebec with her 20 month-old son.