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Motherhood is many things, but perhaps most of all, it is physical. You need your body for your baby to grow, live and thrive. After giving birth, not only are you expected to feed baby with your body, you also have to heal from the transformational experience that birth itself is. Your body hurts in ways you never imagined. And now you’re peeing yourself, and it hurts to poop, sit, stand, walk or lie down. Pregnancy, childbirth and postpartum are vulnerable states of being in large part because of the compromised body you are living in. And the overriding response to this vulnerability is silence.

All of these could be signs that a woman is suffering from pelvic organ prolapse; and still, not enough of our care providers are addressing it. What is pelvic organ prolapse? Why does it happen? And what can you do to treat it?

Pelvic organ prolapse can be terrifying. It’s uncomfortable, visible, painful; and we don’t talk about it enough. So to help new moms who are suffering from the condition, I put together a guide. Here is everything you need to know about pelvic organ prolapse, along with 7 steps you need to take to treat it.

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What is pelvic organ prolapse?

Lindsey Vestal, MS, OTR/L and owner of the Functional Pelvis, explains: "In the bowl of the pelvis, females have 3 organs: our bladder, uterus and rectum. Between each organ are layers of connective tissue that keep the organs in their 'lane.' When the connective tissue lanes become weakened, stretched or torn, the organs shift in their orientation. This usually results in the organs sitting lower in the pelvis. These organs often protrude into the vagina, causing an inversion of the vaginal canal.

There are 5 different types of prolapse: 1) Cystocele (bladder prolapse) 2) Enterocele (small bowel prolapse) 3) Rectocele (rectum prolapse) 4) Uterine prolapse (prolapse of the uterus) and 5) Vaginal vault prolapse, with varying degrees of severity. In most cases, the organ does not actually come outside the body. What you may see or feel is the bulging of the vaginal canal from the shift in place of the organs above it."

Why does pelvic organ prolapse happen?

When your body goes through pregnancy and childbirth, your organs shift position, and the muscles and ligaments that would normally hold them all tidily are stretched and compromised. As a result, pelvic organs fall downward. For example, with a uterine prolapse, the uterus can sink down into your vagina; and sometimes; and with a vaginal vault prolapse, the vagina can protrude from your body.

How does it feel to have pelvic organ prolapse?

It depends on the degree and kind of prolapse. Some women get a sense of pressure in the lower pelvic area, while others feel like something is falling out. Intercourse is usually uncomfortable or painful, and even inserting a tampon can be difficult.

The good news is that your body heals. And given the right guidance and conditions, it will heal stronger. Here’s what you need to do:

1. Get properly diagnosed. Your healthcare provider may not automatically check for prolapse. At your 6-week check up, ask to be examined for all possible organ prolapse. This will help you gather information to design the appropriate course of treatment to recover.

2. Ask for a pelvic physical therapy prescription. Many health insurance plans will cover some physical therapy if your OB or midwife prescribes it. That said, not all pelvic specialized physical therapists are in network. Don’t let that deter you. Pursue the PT you want and ask for paperwork to submit to your insurance company for reimbursement. Some PTs will even work on a sliding scale.

3. You need physical training and strength training. The two go hand in hand. When your body is compromised, it figures out alternate ways to perform all the tasks in your life, from nursing to leaning over the crib to chasing after your toddler. Your repetitive daily activities create what are called compensation patterns. Muscles and joints are doing jobs they weren’t designed for in order to compensate for parts of your core that are no longer functioning.

To help with recovery, turn off the muscles that are overworking and turn on the non-working muscles, which is where PT is helpful. Next, you have to strengthen your newly activated butt, ab and thigh muscles. And for that, you’ll need to do strength training. After all, motherhood is an athletic pursuit. Dig in, it will be SO satisfying along the way.

4. Healing takes commitment, persistence and making yourself a priority. At first, moving your body after childbirth feels awkward, mushy and possibly a little painful. Your body seems foreign, and you don’t recognize any part of your life. This is exactly why taking care of your body after birth becomes a daily necessity. It will give you the energy and strength you need in your new mom reality.

5. Potty positioning matters! When your pelvis is injured and your pelvic floor muscles are weak, the last thing you need to do is exert more pressure downward. You want to set yourself up for success when it comes to your bowel movements. That means aligning your colon so that it can easily contract and release -- something that the common american toilet doesn’t allow. By placing a footstool -- any footstool -- under your feet, you will draw your thigh bones up, releasing your sits bones down and allowing your pelvis to relax into an ideal position.

6. Do your research before committing to surgery. The surgical course is usually a mesh implant that holds your organs up. There have been mixed results, ranging from permanent nerve damage, extreme pelvic pain and complete loss of libido. To top it off, the mesh implant doesn’t last forever and will eventually have to be replaced, which means more surgery.

7. Trust your intuition and get back to what you love! What matters the most is that you feel comfortable, confident and happy in your body. If that means getting back to your favorite yoga class, running trails or barre class, then set that as a goal and use what you learn from PT and your recovery exercises to gently return. You might have to start with smaller movements, modifying lots of exercises or walking instead of running, but keep at it. The upward spiral of motivation, accomplishment and feeling good doing what you love will move you forward.

Taking care of your body the way you want to is important. Women are marching together, advocating for the planet, upending politics - the entire social conversation is shifting with a fierce feminine tide. And yet, there is still so much to learn and to share with each other with regard to our bodies. That’s why we need to challenge the assumptions that would have you live in a painful, disabled body. You are rewriting history, Mama. Your body is your gateway to this work. Love it. Tend to it. Heal it, and it will carry you far.

Rachel Welch is the creator of Revolution Motherhood, a doctor-recommended fitness method that integrates yoga, pilates, barre, and pelvic physical therapy. Her signature programs educate and empower women with techniques to fully recover after childbirth. She offers live classes in NYC and On Demand programs around the world.

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As mamas, we naturally become the magic-makers for our families. We sing the songs that make the waits seem shorter, dispense the kisses that help boo-boos hurt less, carry the seemingly bottomless bags of treasures, and find ways to turn even the most hum-drum days into something memorable.

Sometimes it's on a family vacation or when exploring a new locale, but often it's in our own backyards or living rooms. Here are 12 ways to create magical moments with kids no matter where your adventures take you.


1. Keep it simple

Mary Poppins may be practically perfect in every way, but―trust us―your most magical memories don't require perfection. Spend the morning building blanket forts or break out the cookie cutters to serve their sandwich in a fun shape and you'll quickly learn that, for kids, the most magical moments are often the simplest.

2. Get on their level

Sometimes creating a memorable moment can be as easy as getting down on the floor and playing with your children. So don't be afraid to get on your hands and knees, to swing from the monkey bars, or turn watching your favorite movie into an ultimate snuggle sesh.

3. Reimagine the ordinary

As Mary says, "the cover is not the book." Teach your child to see the world beyond initial impressions by encouraging them to imagine a whole new world as you play―a world where the laundry basket can be a pirate ship or a pile of blankets can be a castle.

4. Get a little messy

Stomp in muddy puddles. Break out the finger paint. Bake a cake and don't worry about frosting drips on the counter. The messes will wait, mama. For now, let your children―and yourself―live in these moments that will all too soon become favorite memories.

5. Throw out the plan

The best-laid plans...are rarely the most exciting. And often the most magical moments happen by accident. So let go of the plan, embrace the unexpected, and remember that your child doesn't care if the day goes according to the schedule.

6. Take it outside

There's never a wrong time of year to make magic outside. Take a stroll through a spring rainstorm, catch the first winter snowflakes on your tongue, or camp out under a meteor shower this summer. Mother Nature is a natural at creating experiences you'll both remember forever.

7. Share your childhood memories

Chances are if you found it magical as a child, then your kids will too. Introduce your favorite books and movies (pro tip: Plan a double feature with an original like Mary Poppins followed with the sequel, Mary Poppins Returns!) or book a trip to your favorite family vacation spot from the past. You could even try to recreate photos from your old childhood with your kids so you can hang on to the memory forever.

8. Just add music

Even when you're doing something as humdrum as prepping dinner or tidying up the living room, a little music has a way of upping the fun factor. Tell Alexa to cue up your favorite station for a spontaneous family dance party or use your child's favorite movie soundtrack for a quick game of "Clean and Freeze" to pick up toys at the end of the day.

9. Say "yes"

Sometimes it can feel like you're constantly telling your child "no." While it's not possible to grant every request (sorry, kiddo, still can't let you drive the car!), plan a "yes" day for a little extra magic. That means every (reasonable) request gets an affirmative response for 24 hours. Trust us―they'll never forget it.

10. Let them take the lead

A day planned by your kid―can you imagine that? Instead of trying to plan what you think will lead to the best memories, put your kid in the driver's seat by letting them make the itinerary. If you have more than one child, break up the planning so one gets to pick the activity while the other chooses your lunch menu. You just might end up with a day you never expected.

11. Ask more questions

Odds are, your child might not remember every activity you plan―but they will remember the moments you made them feel special. By focusing the conversation on your little one―their likes, dislikes, goals, or even just craziest dreams―you teach them that their perspective matters and that you are their biggest fan.

12. Turn a bad day around

Not every magical moment will start from something good. But the days where things don't go to plan can often turn out to be the greatest memories, especially when you find a way to turn even a negative experience into a positive memory. So don't get discouraged if you wake up to rain clouds on your beach day or drop the eggs on the floor before breakfast―take a cue from Mary Poppins and find a way to turn the whole day a little "turtle."

Mary Poppins Returns available now on Digital & out on Blue-ray March 19! Let the magic begin in your house with a night where everything is possible—even the impossible ✨

Reese Witherspoon and Jennifer Garner have a lot in common. They are both actors, they're both moms of three, and they're both having a laugh clapping back at magazine headlines suggesting they're pregnant.

Witherspoon shared the cover of the latest issue of OK! on her Instagram recently, tagging Jen Garner in the caption and asking "Can we raise our imaginary babies together?"

"We are going to be the cutest imaginary family," Garner replied. "I'll just go ahead and move in now."

As much as we are all for an alternative reality where Witherspoon and Garner are BFFs who move in together to raise their children, it's pretty clear that isn't happening in the real world.

What is happening is speculation about women's bodies, which isn't cool. In this case, a magazine linked Jen Garner's supposed fondness for sweaters to a secret pregnancy and not, you know, sweater weather.

But women in the public eye have to put up with pregnancy rumors nearly constantly. Just recently, Kate Middleton, the Duchess of Cambridge was said by tabloids to be three months pregnant, a rumor she totally shut down by drinking Guinness on St. Patrick's Day.

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And of course, no woman in history has been pregnant as often as the tabloids have made Jennifer Aniston out to be, something she's written at length about, noting that the speculation is hurtful to her on a personal level, and is damaging on a societal level. "If I am some kind of symbol to some people out there, then clearly I am an example of the lens through which we, as a society, view our mothers, daughters, sisters, wives, female friends and colleagues," she wrote for Huffington Post in 2016. "The objectification and scrutiny we put women through is absurd and disturbing."

"We use celebrity 'news' to perpetuate this dehumanizing view of females, focused solely on one's physical appearance, which tabloids turn into a sporting event of speculation. Is she pregnant? Is she eating too much? Has she let herself go? Is her marriage on the rocks because the camera detects some physical 'imperfection'?" Aniston wondered in her essay.

Like Aniston, Garner and Witherspoon are frequent subjects of false stories that say more about our society than they do about the women they claim to be reporting on.

It's good to see these two powerful women clapping back at companies that make money peddling pretend pregnancy narratives. As much as we love a *real* pregnancy announcement, we're bored to death of bump speculation. Women—those making the headlines and those consuming them—deserve better.

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To the parent of the child who continues eating a snack from the ground well after the five-second rule expires...

To the parent of the child who isn't content unless their hands are at least a little muddy...

To the parent of the child who is perfectly happy to share sips of water from a friend's cup...

There is good news: Exposure to dirt and germs helps children's immune systems. Jack Gilbert, Ph.D., a scientist who studies microbial ecosystems at the University of Chicago—and a father of two who continually faced messy situations—looked into the effects of those potential germs on little bodies for a study published in The New England Journal of Medicine.

What he and his co-authors discovered about the relationships between kids and germs was incredibly reassuring. “It turned out that most of the exposures were actually beneficial," he told NPR's Weekend Edition. "So that dirty pacifier that fell on the floor—if you just stick it in your mouth and lick it, and then pop it back in little Tommy's mouth, it's actually going to stimulate their immune system. Their immune system's going to become stronger because of it."

Now the co-author of Dirt is Good: The Advantage of Germs for Your Child's Developing Immune System, Gilbert said his bigger concerns is with the extreme sanitization we see today.

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“It's fine to wash their hands if there's a cold or a flu virus around, but if they're interacting with a dog, and the dog licks their face, that's not a bad thing," Gilbert said. “In fact that could be extremely beneficial for the child's health."

So, what's the reason why small amounts of dirt and germs help kids?

Gilbert said the infection-fighting neutrophil cells in our bodies become “grumpy and pro-inflammatory" when they're waiting for something to do. So, without small amounts of germs of fight off along the way, those neutrophils become “explosively inflammatory" when they finally do get to tango. As he said, “That's what triggers asthma and eczema and often times, food allergies."

As for the common dirty dilemmas parents face, here are the verdicts Gilbert gave to NPR...

Should children use hand-sanitizer?

Gilbert said that hot, soapy water is the better bet in most cases.

Is it okay for a kid to eat something more than five seconds after it fell on the floor?

Gilbert said this is actually a case of all-or-nothing: Because it takes microbes less than a second to attach to food, the bigger question is just how contaminated do you think the surface really is? In most homes, he said this isn't too big of a concern.

Should you wash or lick a pacifier after it fell?

Good news to the mamas who never got around to buying those pacifier wipes: Gilbert cited a study of more than 300,000 children, which showed children of moms in the habit of licking off dirty pacifiers actually had lower rates of asthma, allergies and eczema. As he said, “Overall, their health was stronger and more robust."

Next time your toddler eats a handful of dirt, remember this: You're just doing your part in raising a healthy kid.

Here's how to make your job a little bit easier, mama:

1. Fill your own cup first

As a parent, you are always taking care of other people. The whirlwind of worry, cooking, feeding, diaper changing, snotty nose wiping, cleaning, scheduling, shopping, working, and sleepless nights leaves you feeling frazzled and drained. The cycle of constantly tending to others' needs leaves no time for your own.

But you can't pour from an empty cup. In reality, serving yourself first will allow you to best serve others. It is not selfish, it's just basic self-respect. Something you want your kids to learn, right?

So find a way to make self-care a priority. The world can wait while you take a little break to go for a walk, read a book, pursue a hobby you enjoy, do some yoga, prep healthy meals, or even take a fantastic nap.

2. Get moving

One of the single most important ways to implement self-care is to exercise. I know, I know, you've heard this one a million times. “But I don't have the energy or time, it's hard, it's boring," you might say.

But it doesn't have to be that complicated. You don't have to spend hours a day, buy expensive equipment, join a class, kill yourself boot camp-style, or even go to the gym (unless that's your thing, of course).

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Just get your body moving. Find something that you actually enjoy. Walk, dance, or follow a simple at-home workout plan in your living room. You'll find it invigorating and will be surprised at all the wonderful things it will do in your life, like boost energy and immunity, improve your sleep, and even help you think more clearly. Not to mention you'll be setting a great example for your kids to follow, double win!

3. Let boredom ring

“I'm bored."

Two little words every parent dreads hearing. That phrase sends us into a frenzy of googling activities to do, Pinterest-y snacks to make, local events to go to, and crafts to make out of toilet paper tubes. Then, when our offspring decide none of this stuff is acceptable, we throw up our hands and just give them another hour of screen time.

Why do we think we need to entertain our kids at all times?

LET THEM BE BORED.

Everyone experiences it. No one ever died from it. It's not something you need to protect your children from.

There are actually all kinds of benefits to getting bored. Boredom fosters creativity. When a kid hits that state of nothing left to do, their brain starts really firing. Bored thoughts lead to innovative thoughts, which are a good thing.

They will come up with something to do, no matter how much whining happens first. If they really need help, create a list with them that they can always go back to. If that doesn't work, you can always make a list of chores or ask them to help you clean. Suddenly anything else becomes oh-so-fun!

If they're always handed things to do, how are they ever going to handle themselves? Constant doting and attention can lead to them feeling entitled throughout life. Let them start thinking for themselves.

Remember, learning to amuse themselves helps develop problem-solving skills, motivation, and interests of their own – all contributing to healthy psychological development and a clear sense of self.

Don't get me wrong, I'm not saying to ignore your children. It's great to spend time and do things with them, but it's also okay and even beneficial to let them figure things out for themselves sometimes.

Bonus: You might even be able to get some valuable me-time out of it.

4. Give yourself a time-out

Although you probably can't take a daily nap or excuse yourself from frustrating moments in most situations, you can give yourself a little time out when you need it at home. If you need a break, just go to another room and cool down a bit. Breathe. You'll likely be more reasonable and collected when you come back.

5. Help yourself to some hygge

Um…what?

Hygge (pronounced hoo-gah) is a Danish term meaning “a quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being." It's likely a factor in why Denmark is considered the happiest country in the world.

Unfortunately, in our fast-paced culture, relaxing can be viewed as laziness or underachievement. Silence your inner critic and anyone else whose opinion you don't need. Taking a break is not only nice, it's necessary.

Just as adequate sleep is vital to overall health and functioning, a hygge-style mental rest can make you feel refreshed, full of joy, and more productive, among other things.

So have a hefty helping of hygge however it suits you. Slow down to savor a mug of hot cocoa or coffee, enjoy family movie night, slip on some warm fuzzy slippers, listen to music, Netflix and chill, go on a date night, get together with friends, bake cookies, chill on the beach…whatever makes you feel comforted and cozy. Try to make this a regular thing in your life. It's a lifestyle, not just an occasional thing.


She turns five this month. My sweet, little baby girl will be five.

I have all the typical parental platitudes: Where did the time go? I can't believe she's FIVE! Remember when she was just born? Took her first step? Roared like a lion all the time? (Okay, so that one's making a comeback.)

When she rocketed into this world, I had no idea about anything. I had no idea who she would become, or who I would become, or even that I would transform into someone else.

Looking at pictures of that day produces the same nostalgic emotion in me, directed at both of us—Awwww, I remember that girl.

I remember her, so tiny and beautiful, sweet and new. And I remember me, innocent and hopeful, exhausted and adrift. Untethered. Something changed in me the day she was born, but I didn't know that yet. And I certainly didn't know what or why or how I would get to the other side.

Five years. Five years of sleepless nights and intense love. Five years of laughs and kissing booboos and reading books.

Five years.

She's growing up. So much changes by five. I'm heading into this year pretty certain that this is the last year of being able to see any remaining baby-ness in her. I've watched it start to fade faster than ever, these past few months.

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I don't want to head into five being overly sentimental or sad. I am fiercely proud of my girl. For the way she embraces love, creativity and adventure. For how she's traversed the past few years of preschool and new friends and a little brother who is growing up fast and requiring more and more of our attention. For how quick she is to hug and laugh.

She's independent, stubborn and strong-willed. She's curious, open and loving. And she was trusted to me. I am awed. Whatever I did to earn this girl with the beautiful, magical, wonderful spirit, I will never stop trying to live up to the privilege.

And now, I wonder about myself.

I've also been trusted with my own beautiful, magical, wonderful spirit. For a little while, I stopped considering that a privilege. I stopped considering it at all. I think this is the point where danger lurks in motherhood, the point where we put ourselves on a shelf and go all-in on our kids' lives.

I also think it's okay to do that. In some ways, it's required. But we need a tether, something attached to dry land that can pull us back when we wade out too deep.

The Stevie Smith poem echoes in my head, when I think about the darkest, deepest days: "I was much too far out all my life/ And not waving but drowning."

How many mamas do we see waving who are actually drowning? So many, I think. We haven't figured out how to be moms in this do-it-all era. We're getting there, but so many of us are untethered.

I would do anything for my kids, and if it came down to it I know that I would cast aside my dreams in favor of theirs. I just can't think of a scenario where it would come down to that. I think that both can coexist.

I think I can give my kids my best and still water the garden of my own desires. I think I have to. I know I want to show them that. I want them to see me happy, fulfilled. I want them to believe that anything is possible, not just because I told them it's possible for them but because I showed them that it was possible for me.

I love them with a fierceness, and so I have learned to be fierce about my love for myself, too.

My daughter turns five very soon, and we'll celebrate her. But in the back of my head, I'll be celebrating me, too. So maybe it's really this: We turn five this month.

For me, five years of motherhood. Feeling tethered, finally.

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