Because a spa day is great… but peeing when you laugh is not.
Yes, breakfast in bed is sweet. Flowers are thoughtful. And we’ll never turn down chocolate. But if we’re being really honest about what moms want for Mother’s Day?
It’s not a candle.
It’s not a foot rub (well, maybe this).
It’s a full night of sleep, a back that doesn’t ache by 3 p.m., and the ability to sneeze without needing a change of clothes.
We all know it, motherhood is absolutely beautiful—but it’s also physically demanding, hormonally wild, and sometimes, a little leaky. So this year, let’s upgrade the “self-care” conversation. Moms don’t need bubble baths. They need solutions. We are here to talk about those postpartum solutions, specifically from a holistic physical therapist with a specialty in pelvic floor dysfunction (because yes, down “there” might be the source of lots of your problems).
Here’s what is on the Mother’s Day wish list this year.
1. Better Sleep Postpartum: The Unicorn of Motherhood
Remember sound, deep sleep? That magical thing we all took for granted before 2 a.m. feedings, teething babies, and wild toddler dreams? Yeah, us neither.
Here’s what’s going on postpartum:
Postpartum, hormonal shifts (hello, cortisol and estrogen) can mess with sleep cycles. Add in the mental load of motherhood—like remembering the pediatrician appointment, buying a gift for the preschool party, and the fact that the baby monitor is keeping you in an alert state—quality rest feels impossible.
Good Sleep Tips:
- Set an evening routine (for yourself, not just the kids):
Creating consistency tells your brain it’s time to slow down. Keep it simple: dim the lights, sip a calming tea, do light stretching or breathing, and give yourself 30 minutes to unwind tech-free. (Yes, doom scrolling *can* wait.)
- Balance blood sugar going into bedtime:
That late-night sweet snack might be sabotaging your rest. Blood sugar crashes can wake you up at 2 a.m. and leave you wide-eyed. Try to avoid the late night munchies best you can. But if you really need a snack, opt for a small protein + fat snack before bed—like almond butter on a slice of apple—to help stabilize overnight blood sugar.
- Support your nervous system:
Magnesium glycinate can help relax tight muscles and calm racing thoughts. Pair it with a short guided meditation (try Insight Timer or YouTube) to bring your nervous system into “rest and digest” mode instead of “scroll and stress.”
- Sleep hygiene still matters:
Keep your bedroom cool, dark, and quiet. Blackout curtains, white noise machines, and kicking out that one-too-many pillow or sleep-disrupting dog can make a difference. Your bedroom should feel like a cave, not a cluttered laundry shrine.
- Stick to a consistent sleep schedule:
Yes, even on weekends. Your body thrives on rhythm. Going to bed and waking up at the same time each day—even if it’s early or imperfect—helps regulate your circadian rhythm and improves sleep quality over time.
Bonus tip:
Did you know pelvic floor dysfunction can interfere with sleep? From waking up to pee multiple times to discomfort lying down, subtle issues can create big rest problems. Pelvic floor therapy might just be the sleep aid you didn’t know you needed.
2. Less Pain Postpartum: Because Mom Bodies Are Athletic Bodies
Carrying a baby for 9 months, giving birth, and then carrying a baby, car seat, diaper bag, laundry basket, and mental load for the next few years? Yeah, it’s no wonder moms are walking around like retired linebackers.
Common pain areas:
- Low back pain from constant bending and lifting
- Hip and pelvic pain from pregnancy/postpartum alignment shifts
- Neck and shoulder tension from, well, stress and awkward nursing positions
Good news: Pelvic floor physical therapy isn’t just about Kegels. It addresses the entire core system, including the muscles and fascia that support your back, hips, and pelvis. It’s like physical therapy meets real-life mom support.
Try these simple stretches (your body will thank you):
- Happy Baby Pose – 3x for 45 seconds
Lie on your back, grab the outside of your feet (or calves if you’re tight), and gently rock side to side. This relaxing hip opener helps release tension in the lower back and pelvis—especially great after a day of carrying kids or cleaning up Legos. - Child’s Pose – 3x for 45 seconds
Kneel, sit your hips back toward your heels, and stretch your arms forward on the floor. A go-to for calming the nervous system and stretching the spine, hips, and shoulders—aka everything that hurts after wrangling toddlers. - Hip Flexor/Quad Stretch – 3x for 45 seconds each side
Kneel on one knee like a proposal pose, with the other foot in front. Tuck your pelvis under slightly and lean forward into the stretch. This helps undo all the tightness from sitting, nursing, and hauling humans around. - Cat-Cow Stretch – 10 reps, hold each for 5–10 seconds
On hands and knees, alternate between arching your back (cat) and dipping your belly (cow). It improves spinal mobility, opens the chest, and gently activates your core—all without needing a gym membership or childcare. - Diaphragmatic Breathing – Inhale for 5, hold for 2, exhale for 5
Sit or lie down with one hand on your belly and the other on your chest. Breathe into your belly (not your chest), feeling your ribs expand. This activates the parasympathetic nervous system (rest + digest mode) and supports deep core function, including the pelvic floor.
Sneak these in after bedtime or while your toddler is distracted with a snack they just swore they didn’t want 3 minutes ago. Read HERE a more detailed version of pelvic floor services we offer.
3. No More Sneeze Pee: The Real Postpartum Pelvic Floor Solution
Let’s talk about it: bladder leaks after baby.
You sneeze. You leak.
You laugh too hard. You leak.
You try to run (ha!). You leak.
Here’s the thing: common doesn’t mean normal.
Urinary incontinence is a sign that your pelvic floor isn’t functioning as it should. And while Kegels are helpful, they’re not the whole picture—especially if you’re doing them incorrectly.
Pelvic floor therapy can help you:
- Identify the right muscles to activate
- Learn how to relax (not just squeeze) your pelvic floor
- Coordinate breath with core movement
- Regain bladder control and confidence
If you’re leaking months or even years postpartum, you don’t just have to live with it. There’s practical solutions— just give us a call here at Mitchell Holistic Health in Onalaska.
Final Thoughts (and Laughs)
So this Mother’s Day, skip the scented lotion (please do— those fake fragrances can disrupt your hormones even more). Give moms something better: Relief. Rest. And a bladder that’s not playing games.
And if you’re the mom reading this feeling like you could be the poster child for this blog, know that you’re not broken. You’re just overdue for the kind of care that actually supports you—from the inside out. Because a healthy, pain-free, well-rested mom? That’s a gift the whole family benefits from.
Need help with any of these symptoms? Our team of holistic physical therapists is here for you—no judgement, no shame, just real solutions! Feel free to share this blog with another mom friend, and be sure to follow us on IG and FB where we have additional information on our holistic wellness clinic.
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