Rock Your Postpartum Recovery
AKA: Things I Wish I’d Known.
Whether this is your first baby or your tenth, the first few postpartum days/weeks are a critical healing window that we want you to take advantage of. We can prevent many pelvic health problems down the road, and have an easier rehab journey, by creating an environment where the body can heal. Even if you are feeling great, your body still went through 40(ish) weeks of pregnancy, and then a significant delivery, so it deserves an intentional rehab period. Check out these tips to best support your postpartum pelvic health. We’re rooting for you!
Don’t rush: We can prevent many pelvic health problems in the months and years ahead simply by creating an environment where the body can heal. Even if you are feeling great, your body still grew a human and delivered it. Read this twice: there is no medal for “bouncing back” and returning to activity days after birth.
Rest: Spend as much time as possible laying flat or on your side in the early days and weeks. (Sitting in the recliner doesn’t count.) Removing gravity from the pressure on the pelvic floor significantly helps healing. Invite family, visitors, or other children to come join you, rather than feeling the pressure to get up and out to visit on the couch.
Bowel Health: Do whatever is needed to keep your bowels soft and easy to pass. Try to avoid straining by using a squatty potty, splinting/supporting the vagina, and stay hydrated. This is the time to take any stool softeners your provider advised!
Hydrate: Aim for at least ½ your body weight in fluid oz each day, mostly still water. Add 20-30oz if you are pumping or breastfeeding. Having several filled water bottles (with a straw!) around the house can help with easy access.
Diaphragmatic breathing: This may sound too easy to be true, but this is the key to helping the core and pelvic floor return to their normal length and strength.
Posture checks: We can help the body unwind the pregnancy-related changes by simply returning to a neutral postural position. The belly muscles are long/weak, and the back muscle are short/tight after pregnancy, which can contribute to pain, diastasis recti separation, and even too much pressure on the pelvic floor. There isn’t one “perfect” posture, but having a tall, neutral posture can go a long way!
Rehab: Be sure to intentionally train your core and pelvic floor before returning to exercise. The 6-week mark is simply a starting point. It’s not the “all clear” to hit the gym, go for a run, and start lifting weights. Find a trained pelvic health therapist to ensure your pelvic floor, hips, and core are ready to get back to activity.
To kegel or not? The answer varies widely, but early and gentle pelvic floor contractions can help increase circulation and tissue healing. Stop if it is painful.
Gently contract your pelvic floor muscles as if you’re trying to nod/tuck in the clitoris, close the labia, pull in the urethra, or avoid passing gas. Relax fully after.
Lube: Returning to intimacy can feel intimidating. Fatigue, lactation, stress, and incisions/tears all play a role in the arousal cycle that makes sex comfortable. This is a good time to try new tools like lubricant and a vibrator to help prepare the body for comfortable sexual activity. Spend a little extra time on foreplay if possible :)
Find a Pelvic Health Therapist to help connect the dots if you are having any trouble! Schedule a free consultation visit with one of our Pelvic Health Therapists to learn more and find out if Pelvic Health is the right next step for you.
Stay on the lookout for mental health changes or intrusive thoughts after delivery. In addition to messaging your provider, the National Maternal Mental Health Hotline is free, confidential, available via call or text 24/7. 1-833-TLC-MAMA
Join us for any of the classes and support groups hosted at Triad Pelvic Health:
Postpartum Support Group (PRCT)
Baby & Me Yoga
Infant Massage (Full Moon Doula & Massage)
Breastfeeding Support Group (Triad Lactation Center)
Disclaimer: This is not intended to be medical advice, and you should consult your doctor with any changes in activity. Follow all instructions from your doctor or midwife, read all discharge paperwork, especially noting what to look for in case of infection, changes in blood pressure, severe bleeding, and mental health disturbances. Follow all instructions for medication and wound care, etc. If you were prescribed pain medication or stool softener, use as directed and ask for refills before you run out.
