1. Rest LONGER than what you think: Rest is truly medicine for your healing postpartum body. Rest comes easier when you’re sore or in pain, but as soon as you start to feel a little better, it’s easy to see the pile of dishes or dirty floors and think, “Well, I better do that!” Or you start feeling better and get the itch to work out again. But too much movement too soon can really slow down the healing process. I’m not saying you shouldn’t move, but we need to be super mindful, and for most women, less is better. 🙂
2. Accept help: I was terrible at this with my first kids. Please take my advice – accept all the help that’s offered – meals, help with other kiddos, opportunities to take a nap, house cleaning, etc. Less work, more rest, and good nutrition are essential for your body to heal!
3. Begin some diaphragmatic breathing and Kegels: You don’t need to do much early postpartum, but diaphragmatic breathing and very gentle kegels (when you feel ready) will help with pelvic floor healing. If you don’t know how to do this, see me or schedule a visit! 😉
4. Use ice and take all the baths – early on, please use some ice packs down there! Get the inflammation down as fast as possible. After the first few days, warm baths will also help things feel better and heal faster!
5. Stool softeners and squatty potty to make bowel movements easier. The first few bowel movements can be <not so fun>, and many women also struggle with some constipation early PP. Take stool softeners immediately after birth and keep them up for the first couple of weeks. A squatty potty can also be helpful, along with plenty of water and a nutritious diet.
6. See a pelvic PT for scar tissue help, gentle strengthening, and exercise progression! Pelvic PT is ESSENTIAL postpartum and should be a part of routine care! Every postpartum mom should see a pelvic PT for guidance and help with healing. At these appointments, we address any aches/pains following delivery, go over your L&D experience, get you started on gentle and easy inner core/pelvic floor work, and give direction on activity at this point. At around 6-8 weeks postpartum, we dive deeper into inner core/pelvic floor exercises and core strengthening, make a plan to return to exercise safely, address perineal scar tissue, talk through concerns with beginning intercourse, and SO MUCH MORE! Even if your Dr doesn’t recommend it or give you an order, you can see me without one. 😉
Want to make your postpartum journey actually ENJOYABLE?
Consider my OB package, where you’ll get preventative help for pregnancy, L&D, and postpartum to have a GREAT experience. You deserve to FEEL GOOD. Postpartum shouldn’t be a miserable experience – it should be a gift, and I want to help you enjoy it.
