Kiddipedia
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Daily horizontal rest
Often new mums make the mistake of doing too much too soon post-birth, which can slow healing and predispose them to pain or dysfunction (such as prolapse). The first 6 weeks is a pivotal time for regeneration and healing after all the body has been through during pregnancy & birth. Regardless of your mode of delivery, horizontal daily rest removes gravity and gives your body a change to switch to the parasympathetic nervous system so that healing can take place. Aim for at least 30-60 minutes per day. Feeding your baby in side-lying is a good way to get extra rest.
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Start pelvic floor exercises day 1 post-birth
Gentle pelvic floor exercises the day after you give birth or the catheter has been removed is key to reconnecting to your pelvic floor muscles, which have endured a lot during pregnancy & then birth. Start with 4-5 gentle pelvic floor lifts and releases per day, gradually increasing your holds and repetitions to ideally 10 x slow holds and 10 x fast contractions, 3 x day in different positions (sitting, standing & lying). The pelvic floor muscles can commonly feel weaker post-birth so don’t be alarmed if this is the case for you. Your brain-muscle connection will continue to get stronger as you do your exercises.
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Avoid constipation/straining
The last thing we want is additional straining post vaginal birth or c-section so bowel health is really important! Make sure you drink 3L of fluid per day, eat “wetter” foods like porridge, kiwi fruit, berries, cooked veggies, slow cooked meats, chia pudding or any foods you know get your bowels moving. Use a stool under your feet when you open your bowels, leaning forwards and breathing into your belly. Support your perineum with toilet paper post vaginal birth or your c-section scar with your hands. If you’re prone to constipation, worried or have suffered a 3rd or 4th degree tear, then take a laxative like movicol.
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Gradually return to walking
Early movement post-birth is important, as long as you are guided by how you feel. Post vaginal birth you shouldn’t push into vaginal heaviness, pain or leakage. Post c-section you shouldn’t push into pain. Start with walking around your hospital room, then down the corridor the next day and then to the cafeteria the following day or so. When you get home, walk down the street and back, then around the block the following day, and gradually increase your distance by 5 minutes every couple of days. By 6 weeks you might be comfortably walking 2-3kms, or you might easily manage 5-6kms. Every woman’s recovery looks different. Make sure you wear supportive sneakers and ideally mix up use of the pram and carrier (so your body has a break from carrying extra weight).
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Wear compression shorts
Post-pregnancy you are likely healing from abdominal separation (diastasis). To optimise recovery, compression garments are key. I am a big advocate of the SRC Recovery Shorts and Leggings that provide medical-grade compression, and also compression of your pelvic floor & c-section incision. Wearing these daily for the first 6 weeks is recommended.
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Start safe strengthening exercises at 1-2 weeks
I’m a believer in starting to move your body in a controlled way, and reconnect to your core muscles, at 1-2 weeks postpartum or when you feel ready. After pregnancy, birth and the postpartum hormone shift, new mums are often weak but still have to physically take care of a new baby! Starting gentle strengthening and mobility exercises within 6 weeks helps improve your posture, core connection, abdominal separation, pelvic floor strength, and overall recovery. By following the complete Pilates program included in my online program – The Postpartum Academy – I will guide you with exercises & education to regain your strength safely from 1-2 weeks post-birth to 4+ months. The program is designed for both vaginal birth & c-section mums.
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See a Women’s Health Physiotherapist at 6 weeks post-birth
Only having a 6-week check up with your Obstetrician or GP is simply not enough. Your Women’s Health Physiotherapist will assess your abdominal separation, pelvic floor, scar tissue, discuss bladder, bowel & sexual health, and give you specific advice and exercises on returning to exercise safely. Regardless of how you gave birth and how you’re feeling, this appointment will pave the way to returning to exercise without set backs relating to your pelvic floor, abdominal separation or a musculoskeletal injury.
By Anna Scammell
Women’s Health Physiotherapist
Anna Scammell is a Masters-trained Women’s Health & Pelvic Floor Physiotherapist in Sydney, and Founder of The Whole Mother. Anna specialises in pregnancy, postpartum & the pelvic floor. She is also the Founder of The Pregnancy Academy and The Postpartum Academy – online educational & exercise programs teaching women how to have a healthier pregnancy, smoother birth and an empowered, stronger recovery.
Connect with Anna:
Email: anna@thewholemother.com
Website: www.thewholemother.com
Social: @the.whole.mother
Online Pregnancy Program: The Pregnancy Academy
Online Postpartum Program: The Postpartum Academy
