Postnatal physiotherapy: 3 exercises for home

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August 16, 2024

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Postnatal physiotherapy: 3 exercises for home
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Postnatal physiotherapy: 3 exercises for home

Pregnancy and childbirth can put a lot of strain on your body and saddle you with unpleasant complaints afterwards. It is therefore important that you strengthen the muscles in and around your pelvis. A physiotherapist can help you with this in the form of postnatal exercises.

Also read: Importance of the pelvic floor: 'Half of pregnant women suffer from urinary incontinence'

What is postnatal physiotherapy?

Postnatal physiotherapy consists of exercises that you perform after your delivery under the supervision of a physiotherapist. The exercises are mainly focused on the pelvic floor and abdominal muscles. You can start the therapy from four to five weeks after a natural delivery. In the case of a caesarean section, it is best to wait six to seven weeks before starting the exercises.

Also read: Why are pelvic floor muscle exercises not only important for pregnant women?

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Why postnatal physiotherapy?

The goal of the therapy is to improve your posture, restore core stability and resume sports activities. Complaints such as lower back pain, neck pain, shoulder pain, sore abdominal muscles, fluid retention or involuntary urine loss can be remedied with postnatal exercises.

Also read: Involuntary loss of urine: exertional incontinence or stress incontinence

Exercises for home

Based on your complaints, the physiotherapist will teach you some specific exercises. You can also do these exercises at home. Some examples of postnatal exercises:

Lie on your back with your legs bent. Tighten your pelvic floor muscles by closing them and pulling them inwards. This way you exercise both the closing and supporting function of these muscles. Then relax your pelvic floor muscles. Do a series of ten exercises, at least three times a day, lying on your back, lying on your side, sitting or standing.
Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your stomach and take a deep breath. With good abdominal breathing, your stomach rises and falls as you breathe. Then try to pull your stomach in a little further each time you breathe out. This is a good exercise to tighten your abdominal muscles again.
Lie on your back with your knees bent and tilt your pelvis towards you while your buttocks remain on the ground. Push your lower back as firmly as possible against the ground. Your navel moves towards your spine and a little upwards during this exercise. Hold this for ten seconds and repeat the exercise ten times. This will strengthen your abdominal muscles.

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Reimbursement for postnatal physiotherapy

Postnatal physiotherapy is reimbursed by most mutualities. You are entitled to nine reimbursed sessions. You choose how to spread these sessions in the period before and after the birth. The sessions are prescribed by the general practitioner or the gynaecologist.

With a contracted physiotherapist, a session costs between 25 and 30 euros. A non-contracted physiotherapist chooses his own rates. It is recommended to follow at least two physiotherapy sessions per week of 30 minutes to an hour.

Also read: Half of mothers have pelvic organ prolapse (POP)

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Last updated: July 2023

Postnatal physiotherapy: 3 exercises for home

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