12 Tips for Postpartum Care to Improve Wellness after Birth
Sian Victoria © - Pregnant woman holding bump
Postpartum Care Recovery Guide: Wellness Tips After Giving Birth
So, you've finally reached the end goal. You spent nine months nurturing a human life, endured the gruelling marathon of childbirth and delivery, and you've made it to the other side.
However, here is the honest truth. After the flood of visitors has stopped coming, after the fuss of your precious baby has calmed down, you need to face the hard facts. You are hurting, you are exhausted from two hours of sleep each night, and your body seems like a completely different entity. In the haze of caring for this lovely little bundle of joy, you forget one important thing – yourself.
And that is precisely why I created this comprehensive postpartum care guide. This is your guide to surviving the fourth trimester. Here I will discuss twelve very practical, very real tips to help you cope with your physical healing, mental well-being, and everyday chaos of new motherhood.
1. Accept every single offer of help
When asked if there’s anything anyone could do for you, it’s likely that your automatic answer would be no because you don’t want to be a bother. Stop this right away. When your friend says they could drop off a warm meal for you, say yes to them. When a relative suggests that you take a shower while they take care of the baby, accept this offer. Being open to accepting help doesn’t mean you’re failing; it means you’re being sensible. You must develop your support system at this time because your baby needs you to be healthy, both physically and mentally.
2. Prioritise your pelvic floor recovery
If you have delivered through natural birth or caesarean section, your pelvic area has endured a lot of strain. After you have received clearance from your midwife, begin integrating some pelvic floor exercises into your day-to-day activities. It is not necessary to overdo things; doing a couple of slow squeezes as you nurse the baby can be tremendously helpful. If you take good care of these muscles now, you will save yourself many painful problems later on.
3. Stock up on absolute recovery essentials
Your body requires a lot of TLC after giving birth. Do not spare yourself when it comes to postnatal products. You will definitely require extra-large maternity pads, comfy cotton underwear that will go way above your cuts, and a peri bottle to wash yourself. In case you have stitches or are sore, cool gel pads will become your best friends. Have a little basket where you can keep all those things in your bathroom.
4. Master the art of resting when you can
You may well be familiar with the common suggestion that you should take advantage of the time that the baby is sleeping, which seems utterly unrealistic when you see a pile of laundry that needs to be done. Yet relaxation doesn’t necessarily imply sleep. Relaxation might just mean lying down on the sofa, shutting your eyes, and allowing your body to unwind. Housework can wait, but physical recovery cannot.
5. Keep yourself hydrated and well fed
The process of healing demands a lot of energy from your body, and even more when you have to cope with the challenges of breastfeeding. Your food and water intake must become your top priorities. Always keep a big bottle of water by your most comfortable place of feeding and keep simple foods such as nuts, fruit and oat bars handy in your kitchen. Opt for nutritious but easily digestible meals, such as soups and stews.
6. Take things incredibly slowly with exercise
It may seem like jumping right back into your previous exercise routine would be a good idea, but it can really set your body back to jump into anything too high of an impact too quickly. Take easy exercise initially. A quick and leisurely walk around the block will do just fine. Be attentive to how you feel, and if you feel any pain, increased bleeding, or pulling, it’s time to stop.
7. Be gentle with your mental health
The postnatal period can be a total roller coaster ride of crazy hormones, lack of sleep, and big changes in your life. It is totally normal to feel a little emotional or suffer from baby blues within the first few weeks. Speak freely about your feelings to your partner, friend, or health visitor. If you are still feeling the same or it is just too hard for you, do not shy away from professional help.
8. Create a comfortable feeding station
It does not matter whether you breastfeed your baby, use a bottle, or combine both methods; either way, there will be lots of time spent sitting and feeding the baby. Make yourself a special place for feeding that will make things easier for you. You should get a good chair, put some pillows on it to feel comfortable, and have your phone charger, snacks, and something to drink at hand.
9. Wear clothes that make you feel good
This is certainly not the time to try to squeeze yourself back into your old jeans before pregnancy. You’re going to look pregnant and feel pregnant for a little bit even after delivery, and this is all very normal. Buy yourself some comfortable loungewear, some loose button-up shirts that can make it easier to feed baby, and some nice soft wireless bras. It feels much better than struggling with tight waists.
10. Stay on top of your pain relief
In case your doctors at the hospital or your midwife have prescribed you some pain relief measures, make sure that you actually follow through with those prescriptions regularly. Do not wait until the pain becomes excruciating before using the drugs because managing your pain will make it easy for you to walk about, tend to your baby, and also rest. You can use the timer on your phone to remind you when to take the drugs.
11. Do not forget that physical recovery takes time
Even when everything is going well and perfectly in the delivery, it takes much more than six weeks to heal especially if you have a tearing, intervention, or C-section, it becomes even harder to recover.
According to the findings of a research in The Lancet, many women suffer from long-lasting post-partum problems such as urinary incontinence caused by a weak pelvic floor. However, in many cases, these problems are left aside during quick check-ups. In the past, a great number of women had been recommended to undergo surgery to deal with their health issues after giving birth.
Sadly, these procedures have resulted in serious consequences for a lot of women. In particular, according to the data provided by TorHoerman Law, many women with mesh implants suffered from serious problems such as mesh erosion which caused infections, organ damage, and chronic pain.
For this reason vaginal mesh lawsuits are becoming common as many women have started to sue manufacturers and providers of treatment services for the lack of information concerning possible health consequences associated with the treatment. So, bare this in mind if you find yourself in this scenario.
12. Limit your visitors in the early days
Everyone would like to come rushing to see the new baby, but having visitors is very tiring, especially if one is still trying to recuperate. It is completely fine to set boundaries. One could decide to have the first week or two reserved for bonding as a family. Once one decides to let people come visiting, it should be known that only brief visits are appropriate.
13. Celebrate the tiny victories every day
In those early days when you're up to your neck in baby duties, time seems to run together in a haze. It is not hard to feel that you have accomplished nothing. Change your mindset and begin taking note of the little things. Making time for a shower, enjoying a steaming cup of coffee, or just going out for a quick walk is a huge accomplishment.
To conclude
The recovery period is something that takes time and self-compassion. It is not a contest on who can recover fastest, and everyone does it at her own pace. You have done miracles for your child, and now you deserve the same level of kindness. With the help of these tips and listening to your body, you will feel confident during your fourth trimester.
So, be proud of everything you have done already and take care of yourself and your baby as wonderfully as you can. You’ll soon be back to normal and find your balance of being an organised working mother and experience the joys of being a parent.
