Tag Archive for: postpartum health

Postpartum Massage Therapy

What Is Postpartum Massage?

/in , /by

Postpartum Massage: A Complete Guide to Healing After Childbirth

What is Postpartum Massage?

Postpartum massage is a specialized form of therapeutic bodywork designed to support women during the recovery period following childbirth. Pregnancy and delivery bring profound changes to the body, including physical strain, hormonal fluctuations, and emotional adjustments. Postpartum massage addresses these needs through techniques that relieve physical tension, promote hormonal balance, and enhance overall well-being. Unlike regular massage, which primarily focuses on relaxation or muscle tension relief, postpartum massage is tailored to the unique requirements of new mothers, helping them regain strength, comfort, and emotional equilibrium.

The postpartum period is a critical time for recovery. During pregnancy, the body undergoes significant physical changes, including weight gain, postural adjustments, and stretching of the abdominal and pelvic muscles. Childbirth, whether vaginal or via C-section, adds further demands on the body, often resulting in soreness, stiffness, and swelling. Postpartum massage supports recovery from these effects by providing targeted care that addresses both immediate discomfort and long-term health. It also offers emotional support, which is essential during a period marked by sleep disruption, stress, and hormonal shifts.

Physical Benefits of Postpartum Massage

Postpartum massage works on multiple levels to support healing and restoration. One of the primary benefits is relief from muscle tension and soreness, particularly in the back, shoulders, neck, and hips. These areas are commonly affected by labor, breastfeeding, and carrying the baby. Gentle massage techniques release tight muscles, improve flexibility, and restore mobility, helping mothers engage in daily activities with greater ease.

Improved circulation. Enhanced blood flow delivers essential oxygen and nutrients to tissues, accelerating the healing process and promoting recovery. Massage also stimulates the lymphatic system, helping reduce fluid retention and swelling, which are common after pregnancy. This lymphatic stimulation can ease discomfort and support detoxification, improving overall comfort and energy levels.

Hormonal balance is another important aspect of postpartum care. The dramatic hormonal shifts that occur after childbirth can affect mood, stress levels, and overall wellness. Postpartum massage encourages the release of endorphins, which promote relaxation and feelings of well-being, while helping regulate cortisol levels, reducing stress and anxiety. These effects contribute to emotional stability and can help alleviate postpartum mood disturbances.

Gentle abdominal massage can support the uterus in returning to its pre-pregnancy state. These techniques, applied with care, promote internal healing without causing discomfort. Postpartum massage also alleviates pain from C-section recovery, pelvic strain, or general muscle tension, allowing mothers to regain functional mobility and comfort.

Posture correction is another critical benefit. Pregnancy shifts body alignment, and new mothers often adopt positions that contribute to tension, particularly while nursing or carrying their baby. Massage helps restore proper posture, relieving strain on the neck, back, and shoulders. Improved posture not only reduces pain but also supports overall physical health and confidence.

Finally, postpartum massage promotes better sleep quality. Rest is often disrupted during the early months of motherhood, and relaxation through massage can help mothers find restorative sleep. By easing physical discomfort, reducing stress, and encouraging relaxation, massage supports the body’s natural ability to recover and rejuvenate.

Postpartum Massage Vs Regular Massage

Postpartum massage is distinct from regular massage in both focus and technique, as it is specifically designed to meet the unique needs of women recovering from childbirth. While regular massage generally aims to relieve muscle tension, improve circulation, and provide relaxation, postpartum massage goes further by addressing physical, emotional, and hormonal changes associated with the postpartum period.

Postpartum massage targets areas directly impacted by pregnancy and delivery, including the lower back, hips, shoulders, neck, and abdomen. It also takes into account delicate areas such as C-section scars or the perineal region. Techniques are adapted to promote healing and comfort, often using methods such as Swedish massage, lymphatic drainage, and myofascial release, which are gentle yet effective for recovery.

The primary goals of postpartum massage extend beyond simple relaxation. It relieves tension caused by holding and nursing the baby, reduces swelling and fluid retention, supports hormonal balance, and enhances emotional well-being. Therapists adjust positioning to ensure maximum comfort and safety, often using side-lying or supported poses to accommodate sensitive areas and provide optimal support for the body.

In contrast, regular massage does not typically account for the physiological changes following pregnancy. It may include deeper pressure or vigorous techniques that could be inappropriate or uncomfortable for a postpartum body. Postpartum massage is a restorative therapy that combines relaxation with targeted healing, making it an essential part of postnatal care. By focusing on the physical and emotional needs of new mothers, it facilitates recovery, improves overall health, and enhances the mother’s ability to care for herself and her baby.

Why Combine Acupuncture with Postpartum Massage

Integrating acupuncture with postpartum massage offers a holistic approach to recovery that addresses both body and mind. While massage focuses on physical restoration, including the relief of muscle tension, improvement of circulation, and support for structural healing, acupuncture complements these benefits by working on internal balance. It helps regulate hormones, supports emotional wellness, and enhances energy flow throughout the body.

When combined, these therapies provide synergistic care. Massage addresses immediate physical discomfort, improves mobility, and promotes relaxation, while acupuncture targets deeper imbalances, reducing stress, supporting uterine recovery, and encouraging overall vitality. Together, they create a comprehensive recovery plan that nurtures both physical strength and emotional resilience.

The integration of acupuncture and postpartum massage also supports sleep, reduces pain, and improves energy levels, which are crucial during the demanding early months of motherhood. This holistic approach ensures that new mothers receive care for their entire well-being, addressing physical, emotional, and hormonal needs simultaneously. The combination empowers women to regain balance, improve long-term health, and experience a smoother transition into motherhood.

Ultimately, postpartum massage—whether on its own or paired with acupuncture—is a targeted, restorative therapy that plays a vital role in postnatal care. When integrated, these therapies work together to address the unique needs of women recovering from childbirth. Acupuncture can enhance the benefits of massage by promoting deeper relaxation, reducing pain, supporting hormonal balance, and encouraging the body’s natural healing processes. Together, they foster emotional well-being, help mothers regain strength and vitality, and contribute to a healthier, more balanced postpartum experience.

This blog was written by Sheila Balmonte Pedro, CMT, our experienced postpartum massage therapist at Lokahi Wellness Space. Sheila specializes in pre- and postnatal massage, helping new mothers restore balance, relieve tension, and support their recovery after childbirth. With her compassionate, results-focused approach, Sheila tailors each session to meet the unique needs of every client, promoting comfort, healing, and overall well-being during the postpartum period.

Lokahi Wellness Space
Book Treatment
408.279.9001
Follow us on Instagram

Postpartum Massage Therapy

How Postpartum Massage Supports Recovery, Sleep, and Stress Relief

/in , /by

Bringing a new life into the world transforms your body in extraordinary ways. While the joy of meeting your baby is immeasurable, the physical and emotional recovery that follows childbirth deserves just as much attention and care. Your body has accomplished something incredible, and now it needs time and support to heal.

Postpartum massage offers a gentle yet powerful way to support your recovery journey. This therapeutic practice goes beyond simple relaxation—it actively promotes healing, reduces discomfort, and provides emotional support during one of life’s most significant transitions. Whether you delivered vaginally or by cesarean section, postpartum massage can play a vital role in helping you feel stronger, more comfortable, and better equipped to care for your new baby.

Understanding how massage therapy can benefit your postpartum recovery empowers you to make informed decisions about your healing process. Let’s explore how this ancient practice can become a cornerstone of your postpartum wellness routine.

The Role of Postpartum Massage in Emotional and Physical Well-Being

The weeks following childbirth bring significant physical changes as your body gradually returns to its pre-pregnancy state. Postpartum massage provides targeted support for this natural healing process, addressing specific concerns that arise during recovery.

Accelerating Physical Healing

Your body undergoes remarkable changes during pregnancy and childbirth. The uterus expands dramatically and must contract back to its original size, a process called involution. Gentle abdominal massage can support this natural process by improving circulation to the area and helping the uterus contract more efficiently.

Massage therapy also promotes better blood flow throughout your body, which is essential for healing. Enhanced circulation delivers oxygen and nutrients to recovering tissues while helping remove metabolic waste products that can contribute to soreness and inflammation. This improved blood flow can be particularly beneficial for healing cesarean incisions or perineal tears.

Reducing Swelling and Water Retention

Many new mothers experience postpartum swelling, especially in the legs, feet, and hands. This occurs as your body gradually eliminates the extra fluid retained during pregnancy. Lymphatic drainage massage techniques can help reduce this swelling by encouraging the movement of excess fluid back into circulation.

The gentle, rhythmic strokes used in postpartum massage stimulate the lymphatic system, which plays a crucial role in maintaining fluid balance in your body. Regular massage sessions can significantly reduce uncomfortable swelling and help you feel more like yourself again.

Alleviating Muscle Tension and Pain

Caring for a newborn often involves prolonged periods of feeding, holding, and comforting your baby. These activities can create muscle tension in your neck, shoulders, and upper back. Additionally, the physical demands of pregnancy and childbirth can leave your entire body feeling sore and tight.

Postpartum massage targets these areas of tension, using techniques specifically designed to release tight muscles and restore normal movement patterns. The therapeutic touch helps break down adhesions in muscle tissue and improves flexibility, making daily activities more comfortable.

Postpartum Massage for Better Sleep and Stress Relief

Sleep deprivation and stress are inevitable companions during the early weeks of parenthood. Postpartum massage offers natural, effective relief for both challenges, helping you navigate this demanding time with greater resilience.

Promoting Deeper, More Restorative Sleep

Quality sleep becomes precious when you’re caring for a newborn who wakes frequently throughout the night. The few hours of sleep you do get need to be as restorative as possible. Massage therapy naturally promotes relaxation and can significantly improve sleep quality.

The therapeutic touch of massage triggers the release of endorphins, your body’s natural “feel-good” chemicals. These hormones help counteract stress hormones like cortisol, creating a state of calm that makes it easier to fall asleep when the opportunity arises. Regular massage sessions can help regulate your sleep-wake cycle, making the most of your limited sleep opportunities.

Managing Postpartum Stress and Anxiety

The transition to motherhood, while joyful, can also be overwhelming. Hormonal fluctuations, physical discomfort, and the demands of caring for a newborn can contribute to heightened stress levels. Massage therapy provides a dedicated time for self-care and relaxation that many new mothers desperately need.

During a massage session, your nervous system shifts from a state of high alert to one of rest and restoration. This physiological change helps lower blood pressure, reduce heart rate, and decrease the production of stress hormones. The result is a profound sense of calm and well-being that can extend well beyond the massage session itself.

Creating Sacred Time for Self-Care

Perhaps most importantly, scheduling regular postpartum massage creates dedicated time for self-care. As a new mother, it’s easy to become so focused on your baby’s needs that you neglect your own. Massage appointments become non-negotiable time for yourself, reminding you that your well-being matters too.

This regular self-care practice can have far-reaching effects on your mental health and overall outlook. When you feel better physically and emotionally, you’re better equipped to care for your family with patience, energy, and joy.

The Role of Postpartum Massage in Emotional Well-Being

The postpartum period involves significant emotional adjustments alongside physical recovery. Hormonal fluctuations, sleep deprivation, and the overwhelming responsibility of caring for a newborn can create emotional challenges that benefit from therapeutic support.

Supporting Hormonal Balance

After childbirth, your hormone levels undergo dramatic changes as your body adjusts to no longer being pregnant. These fluctuations can contribute to mood swings, anxiety, and the “baby blues” that many new mothers experience. Massage therapy can help support hormonal balance by reducing cortisol levels and promoting the release of oxytocin, often called the “bonding hormone.”

Oxytocin not only promotes feelings of love and connection but also has practical benefits for new mothers. It supports milk production for breastfeeding mothers and helps the uterus contract during recovery. The nurturing touch of massage naturally stimulates oxytocin production, creating a positive cycle of healing and emotional well-being.

Combating Feelings of Isolation

New motherhood can sometimes feel isolating, especially if you’re spending long hours at home with your baby. The caring touch and human connection provided during a massage session can help combat feelings of loneliness and disconnection. Your massage therapist becomes a source of support and encouragement during this vulnerable time.

Many mothers find that massage sessions provide an opportunity to talk about their experiences and feelings in a non-judgmental environment. This emotional outlet can be incredibly valuable for processing the many changes occurring in your life.

Building Body Confidence

Pregnancy and childbirth create lasting changes in your body, and adjusting to these changes can impact your self-image. Postpartum massage helps you reconnect with your body in a positive way, focusing on healing and strength rather than appearance.

The therapeutic touch helps you appreciate what your body has accomplished and continues to do. This shift in perspective can be profoundly healing and help build confidence in your post-pregnancy body.

Frequently Asked Questions

When can I start receiving postpartum massage?

For vaginal deliveries, massage can typically begin within the first week after birth. For cesarean deliveries, it’s best to wait until your incision has begun healing, usually around 2-3 weeks postpartum. Always consult with your healthcare provider before beginning any postpartum massage routine.

How often should I receive postpartum massage?

The frequency depends on your individual needs and circumstances. Many new mothers benefit from weekly sessions during the first month postpartum, then gradually reduce to bi-weekly or monthly sessions as they recover.

Are there any positions I should avoid during postpartum massage?

Your massage therapist will work with you to find comfortable positions. Side-lying positions are often preferred, especially if you’re breastfeeding or have had a cesarean section. Avoid lying flat on your stomach until your breasts are comfortable with this position.

Can I receive massage while breastfeeding?

Yes, massage is generally safe while breastfeeding and may even help support milk production. However, it’s best to nurse or pump before your session to avoid discomfort from full breasts.

Embracing Your Recovery Journey

Postpartum recovery is not a race—it’s a gradual journey that deserves patience, kindness, and proper support. Massage therapy offers a comprehensive approach to healing that addresses both your physical and emotional needs during this transformative time.

The benefits of postpartum massage extend far beyond the massage table. Regular sessions can help you develop healthy self-care habits, build confidence in your body’s healing abilities, and create a foundation for long-term wellness. As you nurture your new baby, remember that nurturing yourself is equally important.

Consider speaking with your healthcare provider about incorporating postpartum massage into your recovery plan. Your body has done something extraordinary—it deserves extraordinary care in return. Take the first step toward supporting your healing journey by exploring how postpartum massage can benefit your unique recovery needs.

Schedule your massage here.

Lokahi Wellness Space
Book Treatment
408.279.9001
Follow us on Instagram
Make an Appointment

Acupuncture Through the Journey of Parenthood

Acupuncture Through the Journey of Parenthood

/in , , /by

by Susannah Lee, LA

Acupuncture from Conception to Postpartum

Becoming a parent is one of life’s most beautiful yet challenging experiences. It’s a time filled with anticipation, joy, and inevitably some stress and physical discomfort.

Whether you’re just starting on your path towards conception or you’re navigating the postpartum period, acupuncture may offer a harmonizing support to your body’s natural rhythms and healing processes.

The Hope in Every Needle: Acupuncture and Fertility

For those trying to conceive, the road can sometimes be frustratingly unpredictable. But amidst the uncertainty, acupuncture emerges as a beacon of hope — a traditional practice with roots reaching back through centuries, now supporting the modern-day miracle of conception.

Harmonizing Your Cycle

Regular menstrual cycles and proper ovulation are keystones of fertility. Acupuncture, known for promoting balance and reducing stress, can help regulate your cycle and enhance ovulation. By stimulating the flow of qi, or life energy, and blood throughout the body, this ancient technique encourages a more fertile ground for conception.

Empowering Egg Quality

The quality of eggs is crucial, and research has indicated that acupuncture can improve this aspect of fertility. Sessions of carefully placed fine needles might just be your ally in optimizing egg health, making the conception process more welcoming for new life.

A Stress-Free Sanctuary

Stress is a well-known antagonist in the pregnancy narrative, often uninvited and persistent. Acupuncture offers a respite, inviting calmness into the body’s hectic script. By relieving stress, this modality of treatment not only supports emotional resilience but also nurtures fertility.

Your Pregnancy Partner: Acupuncture for a Serene Journey

Pregnancy is often accompanied by a cast of less-welcomed symptoms — nausea, pain, and insomnia. Acupuncture steps in as a compassionate companion, easing these common discomforts.

Navigating Nausea and Pain

Morning sickness can overshadow the early days of pregnancy. Acupuncture gently and effectively minimizes nausea, allowing you to savor the joy of your growing miracle without constant discomfort. Additionally, it offers non-pharmacological relief from common pregnancy-related pains such as low backaches, sciatica, and carpal tunnel syndrome.

Energizing Through Fatigue

Pregnancy fatigue can be all-consuming. Acupuncture, with its holistic approach, might just be the natural pick-me-up you need. By restoring the body’s balance, it can help bolster energy levels, making room for radiant vitality amidst the exhaustion.

Restful Nights and Digestive Comfort

For too many expecting mothers, restorative sleep can feel just out of reach, and digestion might seem like a daily puzzle. Acupuncture ushers in tranquility and digestive order, smoothing the path towards restful nights and comfortable days.

The Postpartum Promise

After childbirth, recovery is paramount. Acupuncture shines in this critical stage by supporting the body, mind and spirit.

Nurturing Your Emotional Well-being in the Postpartum Phase

The silence around postpartum emotional health is gradually being broken, shining light on the importance of mental and emotional care during this significant life transition. Postpartum depression and anxiety, while common, should not be considered a norm that mothers must silently endure.

Just as it aids in physical recovery, acupuncture can play a crucial role in emotional healing as well. The calming practice invites a sense of peace, helping to alleviate the overwhelming feelings of anxiety or depression that can sometimes follow childbirth. Its gentle stimulation of the body’s energy flow can contribute to a balanced emotional state, providing a sanctuary of tranquility for new mothers navigating the complex emotions of the postpartum period.

Remember, seeking help is a sign of strength, and taking care of your emotional health is just as important as your physical recovery. Acupuncture could be the supportive friend you need, one that soothes the spirit and fosters mental serenity. Together, with professional guidance and a nurturing approach, we can create a postpartum experience that celebrates both the joys and challenges of new motherhood.

Nurturing Your Physical Recovery

The postpartum period is a time of profound physical and emotional adjustment, and your body deserves gentle, nurturing care as it recovers from the miracle of childbirth.

Acupuncture stands out as a supportive healing practice, focusing on accelerating recovery (whether your birth was vaginal or via c-section), alleviating pain, and restoring strength. By targeting specific points on the body, it helps in reducing the swelling and discomfort that are often experienced after delivery, promoting a quicker return to harmonized health.

This ancient art goes beyond just physical recovery; it holistically addresses your wellbeing, ensuring that as you step into your new role, you do so with vitality and balance.

Remember, prioritizing your recovery is not just about healing; it’s about empowering yourself in this new chapter of life. Your wellbeing is the foundation from which you can offer the best care to your newborn.

Consider acupuncture not just as a treatment but as a companion in your postpartum recovery, guiding you gently back to your fullest, most vibrant self.

A Call to Wellness

If you’re ready to explore how acupuncture can support your family’s beginnings, we invite you to reach out and begin your own healing story. Connect with our licensed acupuncturists who can guide you with empathy and expertise on a truly individualized path to wellness.

Your aspirations for health, comfort, and balance are valid and achievable — sometimes it just takes the soft touch of acupuncture to reveal the strength already present within your body. Embark on this nurturing path and discover how such an ancient practice can beautifully complement your modern experience of becoming a parent.

Contact us today and take a compassionate step towards holistic health and harmony as you travel the profound path from conception to postpartum.

Lokahi Acupuncture
408.279.9001
Follow us on Instagram
Make an Appointment

Postpartum Scar Management: Cesarean and Perineal Scars

Postpartum Scar Management: Cesarean and Perineal Scars

/in /by

Part IV of a guest blog series for Lokahi Acupuncture by Dr. Janet Yu. Read part I here, part II here, and part III here.

The third category of common postpartum ailments I see in my clinic pertains to scar management.

When patients are postpartum, their scar tissue should be able to move freely, without pain, discomfort, or itchiness. Scar management varies on type of scar, of course, so I’ll describe more in detail below.

Cesarean Scars

With cesarean scars, restrictions can lead to impairments in scar mobility, posture, fertility, pressure tolerance, pelvic pain, low back pain, and leakage.

Silicone sheets:

Patients can manage their cesarean scars by using silicon sheets to improve scar color, flatten their scar, and improve mobility. Patients should only begin using silicone sheets when their incision is healed and they no longer have any stitches or scabs.

Desensitization:

Patients can use soft to harsher materials to rub across the incision to desensitize the surgical area in an effort to get the area used to having something touch it. Start on the outside of the skin, around the incision area – as opposed to directly on top of the scar – as early as 2-4 weeks postpartum.

Scar massage:

After the incision has fully healed – with no redness or red spots anywhere – patients can move the scar in all different directions without pain.

Cesarean: In time, patients should be able to lift the scar and move it up and down, side-to-side, and twist the scar skin.

Cesarean Scar Massage

Perineal Scars

Restrictions associated with perineal scars can lead to painful sex, urinary or fecal incontinence, prolapse, and postnatal depression. As many as 25% of perineal scars will get infected, unfortunately.

Scar massage:

A majority of perineal scars are in the grade 1 or 2 category, with only a small number of people having grades 3 or 4. Patients can perform self-scar massages by using clean hands and gently sweeping their thumb across their scar. It may be uncomfortable initially, but it shouldn’t be painful.

Perineal Scar Massage

Ice pack: Patients can also apply ice packs to their perineal area to help minimize swelling and decrease pain. Ice is most often used for the immediate acute pain, though some patients also use heat.

Sitz bath: Patients can use a sitz bath 2-3 times a day when they are newly postpartum to help soften tissues, but typically this option is not available to most postpartum parents due to newborn constraints.

Local anesthetic: Using a local anesthetic such as Epifoam or lidocaine gels or creams can help decrease the pain temporarily.

Use a cushion when sitting: Sitting on a cushion can help decrease the pressure to the perineum when it feels particularly raw and tender postpartum.

When to see a pelvic floor physical therapist

So often parents with newborns feel like their own health challenges become secondary, and they assume that their experiences postpartum, like urinary leakage, constipation, or painful perineal or Cesarean scars, are “normal” because they know so many postpartum parents who have the same.

I started Optimize Pelvic Health in part because I want the world to know that just because something is “common” does not mean that it is “normal.” Many pelvic floor dysfunctions are rectifiable by pelvic floor physical therapy; you don’t have to live in pain or discomfort.

Consider seeing a pelvic floor physical therapist if you’ve experienced any urinary or fecal leakage, organ prolapse, or pelvic/back/hip pain that has lasted longer than six weeks. If you’re having difficulties or pain managing your cesarean or perineal scar, you may also be a good candidate for pelvic floor physical therapy.

Pelvic floor dysfunction can feel like an “invisible” injury and oftentimes is uncomfortable and stigmatized to talk about, making it hard for patients to get the care they need.  I would love to partner with you and help restore your health so that you can fully and comfortably enjoy life with your family.

Written by Dr. Janet Yiu, PT, DPT, OCS, FAFS

Lokahi Acupuncture
408.279.9001
Follow us on Instagram
Make an Appointment

Postpartum Bowel Challenges: Constipation

Postpartum Bowel Challenges: Constipation

/in /by

Part III of a guest blog series for Lokahi Acupuncture by Dr. Janet Yu. Read part I here and part II here.

Postpartum bowel challenges: constipation

Nobody likes to be constipated (obviously), and I’ll be frank: that first postpartum bowel movement can be downright scary because tissues feel raw and incisions are healing. The thought of pushing out a hard stool when everything feels so tender is anxiety-inducing.

Postpartum bowel issues are my second most-common postpartum malady I see my patients experiencing when they come in to address their pelvic floor dysfunction.

Tips to rectify postpartum constipation

About 50-60% of postpartum mothers experience constipation, so unfortunately, this is also a common postpartum malady. Do everything in your power to make those first postpartum bowel movements as painless – literally and figuratively – as possible.

Make stools soft:

You don’t have to be newly postpartum to know that having easier-to-pass stool can make a huge difference in how you feel. Fortunately, making stool softer can be as straightforward as drinking fluids like water and consuming fiber-rich nutritious food, such as oatmeal, soups, and vegetables.

Some providers also advise their postpartum patients to continue to take magnesium and stool softeners on a daily basis as well. Having a daily bowel movement that is strain-free, and one in which you feel completely “empty” afterward and not like any stool is stuck, that you can’t push out, is the goal for most patients postpartum.

Use a foot-supportive device like a squatty potty to give your bowels an anatomical advantage:

Sitting at a toilet to pass stool – without supporting our feet – is actually not advantageous to our bowels, due to the angle at which our legs become situated relative to the toilet seat. In fact, it becomes more challenging for our rectum to pass stool when we are sitting at the toilet with our feet on the floor.

Instead, supporting your feet when you’re trying to have a bowel movement by using products like squatty potties or footstools can help better support your legs and open your rectum in a way that simply having your feet on the floor does not, as it allows for your pelvic floor muscles to relax.

Additionally, after having a cesarean section, a shorter stool is helpful to lessen pressure on the abdomen.

Puborectalis Function - Postpartum bowel challenges: constipation

ILU Abdominal massage daily for 5-10 minutes

This intervention works best when done daily for 5-10 minutes, and doing so can help you maintain bowel regularity even when you’re not taking stool softeners or magnesium. Start on the right side of your abdomen and sweep up for the “I,” and then for the “L,” start on your lower right side as before and sweet up and across. For the “U,” again start from the right, and sweep up, across, and down your midsection.

These letters trace our bowels’ movement in our bodies. Research has shown that it doesn’t really matter if you rub your stomach, move it all around, or do a skin-lift or skin-pinching technique; it can all help with bowel movements by decreasing the pressure in your abdomen to have a bowel movement.

If you had a Cesarean: Consider using a pillow to support your abdomen while you’re sitting on the toilet. Brace with the pillow while you’re having a bowel movement to lessen the pressure on your abdomen and thus, on your scar.

If you had a perineal tear: Take a piece of tissue and press it up against the scar, then support it with 1-2 fingers and have your bowel movement. This technique can provide a type of support or splint during a bowel movement.

ILU - Postpartum bowel challenges: constipation

When to see a pelvic floor physical therapist

So often parents with newborns feel like their own health challenges become secondary, and they assume that their experiences postpartum, like urinary leakage, constipation, or painful perineal or Cesarean scars, are “normal” because they know so many postpartum parents who have the same.

I started Optimize Pelvic Health in part because I want the world to know that just because something is “common” does not mean that it is “normal.” Many pelvic floor dysfunctions are rectifiable by pelvic floor physical therapy; you don’t have to live in pain or discomfort.

Consider seeing a pelvic floor physical therapist if you’ve experienced any urinary or fecal leakage, organ prolapse, or pelvic/back/hip pain that has lasted longer than six weeks. If you’re having difficulties or pain managing your cesarean or perineal scar, you may also be a good candidate for pelvic floor physical therapy.

Pelvic floor dysfunction can feel like an “invisible” injury and oftentimes is uncomfortable and stigmatized to talk about, making it hard for patients to get the care they need. I would love to partner with you and help restore your health so that you can fully and comfortably enjoy life with your family.

Written by Dr. Janet Yiu, PT, DPT, OCS, FAFS

Lokahi Acupuncture
408.279.9001
Follow us on Instagram
Make an Appointment

Postpartum Bladder Challenges: Urinary Incontinence

Postpartum Bladder Challenges: Urinary Incontinence

/in /by

Part II of a guest blog series for Lokahi Acupuncture by Dr. Janet Yu. Read part I here.

Postpartum bladder challenges: urinary incontinence (UI) & a pelvic muscle primer

The most common postpartum bladder challenge I see in my clinic each day is urinary incontinence, which refers to when a person accidentally leaks urine. Many patients leak urine when performing everyday activities like jumping, sneezing, and coughing.

As far as postpartum maladies go, urinary incontinence is the most common. At three months postpartum, 33% of patients have urinary leakage; of those, 92% will continue to have UI at one year postpartum. Many people incorrectly believe that UI occurs when the pelvic floor muscles are weak. However, UI can occur when the pelvic floor muscles are tight.

Don’t know what your pelvic floor muscles are?

Most people don’t either until they experience dysfunction. The pelvic floor muscles encompass the muscles and connective tissues that support organs in your pelvis, such as your bladder, bowel (large intestine), and reproductive organs. Think of your pelvic floor like a sling; your muscles hold these organs in place while simultaneously supporting your bodily functions like peeing, pooping, and sex. If something isn’t working as it should – if it’s overly tight or weak, for example – you experience pelvic floor dysfunction.

Tips to rectify urinary incontinence

Many pelvic floor patients initially think they will leak urine for the rest of their lives after giving birth, but fortunately, that’s not true! Patients can rectify urinary incontinence through pelvic floor physical therapy, such as learning how to perform the knack, diaphragmatic breathing, and breath holding. I’ll walk you through these three options below.

The Knack:

The knack is a reflex that patients may need to retrain when they’re postpartum. It refers to when you lift your pelvic floor before you sneeze or cough. It’s a quick and simple technique that provides a strong and well-timed contraction of the pelvic floor muscles. When done correctly, the knack can help you prevent urinary incontinence episodes. As patients practice this over time, it will become a reflex again.

Diaphragmatic breathing:

The diaphragm and the pelvic floor mirror each other. Every time you inhale air, the diaphragm moves down, as does your pelvic floor. Similarly, when you exhale, the diaphragm moves up, as does your pelvic floor.

Here’s an easy-to-remember tip: when you’re doing a diaphragmatic breath, take a nice, long exhalation breath. When we pair a small inhale through the nose with a long exhale through the mouth, we can help restore our diaphragmatic breathing, which in turn can help to activate and relax the pelvic floor.

Breathing Properly

Eliminating the pressure in your abdomen by breathing out. Avoid holding your breath or squeezing your muscles as you lift your baby or stand up. Relax your abs and glutes to help you avoid putting pressure on your bladder and pelvic floor. Focus on exhaling as you lift your child and transition from sitting to standing.

When to see a pelvic floor physical therapist

So often parents with newborns feel like their own health challenges become secondary, and they assume that their experiences postpartum, like urinary leakage, constipation, or painful perineal or Cesarean scars, are “normal” because they know so many postpartum parents who have the same.

I started Optimize Pelvic Health in part because I want the world to know that just because something is “common” does not mean that it is “normal.” Many pelvic floor dysfunctions are rectifiable by pelvic floor physical therapy; you don’t have to live in pain or discomfort.

Consider seeing a pelvic floor physical therapist if you’ve experienced any urinary incontinence, fecal leakage, organ prolapse, or pelvic/back/hip pain that has lasted longer than six weeks. If you’re having difficulties or pain managing your cesarean or perineal scar, you may also be a good candidate for pelvic floor physical therapy.

Pelvic floor dysfunction can feel like an “invisible” injury and oftentimes is uncomfortable and stigmatized to talk about, making it hard for patients to get the care they need. I would love to partner with you and help restore your health so that you can fully and comfortably enjoy life with your family.

Written by Dr. Janet Yiu, PT, DPT, OCS, FAFS

Lokahi Acupuncture
408.279.9001
Follow us on Instagram
Make an Appointment

What is the “Fourth Trimester” and Why Should I Think About It?

What is the “Fourth Trimester” and Why You Should Think About It

/in /by

A guest blog series for Lokahi Acupuncture by Dr. Janet Yu.

The Fourth Trimester

For many parents, the so-called “fourth trimester” – that early postpartum period, usually considered the first 3 or 4 or months after giving birth – can be filled with joy and wonder as they marvel at their child. What’s talked about less often is how many parents feel burdened by anxiety, uncertainty, and even shame when it comes to talking about – and getting help for – their postpartum bodily challenges.

My name is Dr. Janet Yiu, and I’m a pelvic health physical therapist in northeast San Jose at Optimize Pelvic Health. As a pelvic floor physical therapist, I help patients with fertility, pregnancy, and postpartum concerns resolve their symptoms to lead an active lifestyle. In my clinic every day, I see pregnant and postpartum patients who are experiencing pelvic floor dysfunction like diastasis recti, pelvic pain, stress incontinence, prolapse, and more.

Optimize Pelvic Health

Postpartum care: common problems that are almost never discussed

After giving birth, patients immediately face an onslaught of information from their providers, including how to care for their baby, how to breastfeed, how to diaper, and so much more. It’s rare that providers walk their new parents through the most common postpartum problems, instead leaving them to “figure it out” on their own and assume that their experience, while common, is “normal.” “Common” and “normal” are not synonymous.

Through this series, I’ll explore the most common postpartum problems I see my pelvic patients experiencing in my clinic: bladder and bowel issues and scar management.

When to see a pelvic floor physical therapist?

So often parents with newborns feel like their own health challenges become secondary, and they assume that their experiences postpartum, like urinary leakage, constipation, or painful perineal or Cesarean scars, are “normal” because they know so many postpartum parents who have the same.

I started Optimize Pelvic Health in part because I want the world to know that just because something is “common” does not mean that it is “normal.” Many pelvic floor dysfunctions are rectifiable by pelvic floor physical therapy; you don’t have to live in pain or discomfort.

Consider seeing a pelvic floor physical therapist if you’ve experienced any urinary or fecal leakage, organ prolapse, or pelvic/back/hip pain that has lasted longer than six weeks. If you’re having difficulties or pain managing your cesarean or perineal scar, you may also be a good candidate for pelvic floor physical therapy.

Pelvic floor dysfunction can feel like an “invisible” injury and oftentimes is uncomfortable and stigmatized to talk about, making it hard for patients to get the care they need. I would love to partner with you and help restore your health so that you can fully and comfortably enjoy life with your family.

Written by Dr. Janet Yiu, PT, DPT, OCS, FAFS

Lokahi Acupuncture
408.279.9001
Follow us on Instagram
Make an Appointment

Benefits of Eating Congee Postpartum

Benefits of Eating Congee Postpartum

/in , /by

Congee is a type of rice porridge that has been a popular dish in Asian cultures for centuries.

It’s made by boiling white rice in liquid (usually chicken or vegetable stock) until it resembles a thick soup or stew. The result is a comforting and hearty meal that can be enjoyed as-is, or topped with cooked shredded meat, chopped green onions, diced carrots, and/or sliced mushrooms for extra flavor.

Congee is easy to make and healthy to eat – perfect for postpartum mothers looking for something comforting and nutritious.

Eating congee offers many beneficial health benefits for postpartum mothers.

It’s high in nutrients such as carbohydrates and proteins, which are important for lactation and providing energy during the healing period after childbirth.

Congee is also easy to digest, making it a great food choice for new moms who may be suffering from abdominal or stomach weakness.

Additionally, congee is comforting, warm and delicious – perfect for postpartum mamas who need a nourishing, hearty meal.

Here’s how to make the perfect basic congee:

Ingredients:

  • 1 cup of uncooked white rice
  • 4 cups of chicken or vegetable stock
  • Salt and pepper to taste
  • Any optional toppings you like (e.g., shredded cooked chicken, chopped green onions, diced carrots, or sliced mushrooms)

Instructions:

Rinse the uncooked white rice in a fine mesh strainer until the water runs clear. This will help to get rid of any extra starch from the rice so that it cooks evenly.

In a medium saucepan, bring the stock to a boil over medium heat. Once boiling, add in the rinsed rice and season with salt and pepper to taste. Reduce the heat to low and let simmer for 15 minutes covered, stirring occasionally. The rice should be completely cooked when ready — if not, cook an extra 5 minutes until done.

Serve warm topped with any optional toppings you’d like! Enjoy!

There are a few easy ways to make congee tastier.

You can add different ingredients like sauteed vegetables, tofu, or even cured meats to give your congee a flavor boost. For an extra kick of flavor, try adding herbs and spices such as cilantro, ginger, garlic, scallions and soy sauce. Alternatively, you can also add other condiments like chili oil or sesame oil for more depth of flavor. Adding fruits such as raisins or dates can make the congee sweeter and provide a unique twist on the traditional dish.

Experiment with these ideas and find which combination of ingredients works best for you!

If you are not the cooking type, we have resources that can make life easier. There is a great local place that can dropship soups to eat for easy, nutritional meals. Consider eating Congee in the mornings to start healing your gut. This company makes ready-made packets that you put in a slow cooker. Once you get the hang of it, you can branch out on your own.

Schedule a 15 minute video consultation to learn more about how our team of acupuncturists can help.

Anna Rudel
San Jose Acupuncturist
408.279.9001
Follow us on Instagram
Make an Appointment

Join Our Newsletter!

Holistic lifestyle tips, special promos, clinic/patient updates & more.

Lokahi Acupuncture

1688 Willow St., Ste. B
San Jose, CA 95125

Phone: 408.279.9001

Lokahi Wellness Space

1685 Westwood Dr., Ste. 2
San Jose, CA 95125

Phone: 408.279.9001

Accessibility Statement | Privacy Policy
Website Design and Development by The Point Collective

Conversations on Healing,
Hormones & Life Transitions

We’re launching The Held Space, our podcast, with an exclusive 4-part series on menopause. Enter your email to start listening!

Thrive Through Menopause
Workshop Launching Soon.

Learn More →

Conversations on
Healing, Hormones & Life Transitions

We’re launching our podcast with an exclusive 4-part series on menopause! Join Anna and Cathryn as they share their personal journeys and holistic tips for thriving during menopause. Just enter your email to start listening!

Thrive Through Menopause

Launching Soon.

An 8-Week Group Coaching Program with certified menopause specialist Cathryn Davidson, L.Ac.

Learn More