The first few days / weeks / months (…years?!) postnatally can often feel like a whirlwind, and your needs can often become low in the priority list. However, what you do for yourself in those early days can make a real difference to your recovery and to managing and preventing pelvic health symptoms.
Here are my 5 tips to help optimise your postnatal recovery…
- REST! Easier said than done right? However, your connective tissue needs time to recover and retract, so it is super important to put your feet up, enjoy the time with your baby and rest! This will especially help to prevent putting too much pressure and load through your pelvic floor. Aim to lie down for at least an hour a day with your feet up.
- AVOID CONSTIPATIONWith the change in hormones, lack of activity and routine, and fear of the first poop, many women experience constipation post delivery. However, this can place increased pressure onto the pelvic organs and pelvic floor muscles. Ensure you keep your fluid intake high, especially if you are breastfeeding, and try an incorporate some natural alternatives in your diet such as kiwis, pears and prune juice to help ease constipation. Do discuss this with your GP if this is ongoing and you are having difficulty managing it.
- CARE FOR YOUR PERINEUMIf you have had a vaginal delivery then it is really important to care for your perineum in those early days. It can be useful to apply a cold pack to your perineum regularly in the first 48 hours to help with pain and swelling. Don’t forget to let the area dry especially after a shower or using the toilet. Be aware of any signs of infection from any stitches – heat, redness, increased swelling, oozing – and speak to your midwife or GP as soon as possible if you suspect anything or are unsure.
- GRADUAL RETURN TO EXERCISEIt can be tempting to want to jump back into activity, just to simple get the endorphins or get the time out or just to feel a little bit like ‘you’ again. However, the key is to start s l o w l y ! Begin with walking 5 – 10 minutes at a time and then gradually add 5 minutes each time you walk. Listen to your body and rest or progress as needed. You can expect it to take around 6 weeks to walk 30 minutes without heaviness or discomfort.
- DO YOUR PELVIC FLOOR EXERCISES!Whether you have had a vaginal or a C-section delivery, it is important to start your pelvic floor exercises as soon as you’ve had your first week. Don’t expect it to feel the same initially ! Generally speaking, I would start with 1 second x 10 reps, progressing to 2 second holds in the second week, 3 second holds in the third week and so on. Using the Squeezy App is a great way to get the reminders to do them, and try and incorporate them into your daily routine.
Remember, no two postnatal recoveries are the same, so try not to compare yourself to anyone else. If you have any questions about how or when to progress your exercise or are experiencing any Pelvic Health symptoms, then don’t hesitate to get in touch!
