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Did You Know? We Take 22,000 Breaths a Day!

That’s 22,000 opportunities to impact our core health! Our core functions like a pressure canister, similar to a soda can, consisting of:

  • The diaphragm (top)
  • Deep core muscles like the transversus abdominis (front)
  • Paraspinal back muscles (deep back muscles)
  • Pelvic floor (bottom)

When all sides of this “canister” are in sync, they create a balanced internal pressure system.


How Pregnancy Affects the Core Pressure System

As a baby grows, the core’s pressure system adjusts to accommodate the expanding uterus. After birth, many women need help to restore the proper pressure system where the core muscles work together again.

  • During pregnancy:
    • The growing baby shifts the center of gravity forward, causing the abdominal muscles to stretch and lose some of their ability to function.
    • The deep back muscles often compensate by working harder, leading to tightness and discomfort.
    • The rectus abdominis muscles separate (diastasis recti) to make room for the baby, and the ribs flare out as internal organs adjust to the uterus.
  • Postpartum:
    • Many women retain a shallow breathing pattern, primarily using accessory muscles like the neck and shoulders instead of the diaphragm.
    • Clenching the glutes also becomes a compensatory mechanism during pregnancy and is commonly referred to as “mom butt.”

Breathing and Pelvic Floor Dysfunction

The pelvic floor should move in sync with your breath—descending as you inhale and contracting as you exhale. If the pelvic floor isn’t moving properly, it can become weak or tight, leading to:

  • Incontinence
  • Pelvic pain
  • Pain during intercourse
  • Constipation
  • Low back pain

Can We Fix This? Absolutely!

Our bodies are resilient and adapt quickly. When the diaphragm struggles to descend fully during pregnancy, accessory muscles (like the sternocleidomastoid, scalene, and trapezius) step in to assist. However, this leads to a shallow, unbalanced breathing pattern and disrupts core pressure.


Postpartum Recovery: Retraining the Body

Once the baby is born, the body doesn’t automatically return to pre-pregnancy movement patterns. Instead, it often continues using these inefficient compensations.

  • What can we do?
    We need to “remind” the body how to move properly by reactivating the right muscles, starting with breathing techniques. Our therapists will guide you through exercises to breathe correctly, using the diaphragm for 3D inhalations in all directions.

It may feel uncomfortable at first, but with practice, your body will adjust and naturally adopt the correct movement patterns.


How We Can Help

Our pelvic health therapists will create a personalized treatment plan tailored to your needs, helping you regain your strength and restore balance to your core after pregnancy.


Ready to get back to your best self?

Come visit our office today to learn more about how we can support your postpartum recovery journey!

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