The best way to Recovery From a Vaginal Birth.
REMEMBER this is the “fourth trimester”, the next 12 weeks is a powerful learning and healing time which can ultimately affect your pelvic floor in your senior years.
Pregnancy and vaginal childbirth take an enormous toll on your body. Interestingly, your body demands MORE energy from you to produce breastmilk than it did when you were actually pregnant!
If you were tired while pregnant, it’s no wonder that you’re tired now!
Consider the postnatal period a rehabilitation process from the inside out. You need to lay good foundations to achieve your long-term goals.
Knowing your own body, and giving it the time to heal is a big step towards empowerment and taking control of your recovery.
Quick fixes, shakes, pills and hours on a treadmill are NOT the ways to nurture a postpartum body.
THE FIRST 2 WEEKS AFTER A VAGINAL BIRTH :
Sleep
As much sleep as possible! This is the best way to promote healing for your whole body.
Rest
Lie down regularly for the first few days after birth.
This will elevate your pelvis and abdominal area, which will reduce swelling and improve healing.
For the first 3 days aim for 30 minutes of rest every 2 hours. From 3 days – 6 weeks gradually reduce to 1-2 hours of rest lying down per day.
Ice
Apply an ice pack or condom with frozen water (13rd full) to the perineum on the day you give birth.
Place the ice pack under the maternity pad.
Do not apply ice directly to the skin, or inside the vagina.
Apply the ice for 20 minutes every 2 hours whilst you are awake, for the first 3 days after birth.
Continue to apply ice if you experience pain, pressure or discomfort for the next 2 weeks.
Pain management
Take the pain medication prescribed by your doctor or midwife.
Compression
Wear firm compression, i.e. shapewear to provide additional perineal and abdominal support whilst you are awake.
Pelvic floor exercises
You can start them now, provided there is no pain.
To get in and out of bed
Roll onto your side rather than use a sit up motion when getting in and out of bed because it takes the pressure off your pelvic floor and back..
FOR THE FIRST 6 WEEKS AFTER A VAGINAL BIRTH AVOID:
Heavy lifting
If the movement or activity causes you to hold your breath, it is TOO hard! Post birth, you shouldn’t lift anything heavier than your baby.
Constipation and straining on the toilet
High load abdominal work
Sit ups, crunches, planks, standing weight lifting and jumping movements. If the exercise causes you to hold your breath, it is TOO hard!
Activities and movements that cause lower back, pelvic, vaginal pain and/ or bulging
The safest way to manage these symptoms and return to exercise is to consult your Women’s Health Physiotherapist for your 4 – 6 week review.
Sexual intercourse
At a very minimum, you will need to wait until your 6 week check up with your doctor to return to sexual intercourse. Once you are given the all clear, it’s a personal choice. 90% of women find that returning to intercourse can be uncomfortable, if not painful. Scar management, perineal massage, lubrication, arousal and positions can be discussed at your 6-week Postnatal Assessment.
At your 6-week Postnatal Assessment,
Your Women’s Health Physiotherapist will assess and discuss:
- Pelvic Floor Health & Exercises
- Tummy Muscle Separation & Exercises for Recovery
- Back Care After Birth
- Healthy Bladder & Bowel Habits
- Returning to Exercise After Birth
- Returning to Intimacy After Birth
DISCLAIMER
Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider and if you require urgent care you should go to the nearest hospital Emergency Department.
