Tips For Postpartum Recovery

Being a new parent is incredibly overwhelming, and much of the focus is on your new baby.  This time is crucial for healing.  Below is my go-to list of tips I give new birthing parents to help them take care of themselves so they can care for their new baby, and help prevent further problems down the road.

1. REST. 

For the first 3 weeks rest as much as you can.  Your body is doing so much healing, transitioning and so many hormonal changes are happening at this time. The best thing you can do for your body is rest when not caring for your baby.  Enlist some extra help from your family, friends, community or from postpartum doula to provide support with groceries/food, household chores, and taking some time with baby so you can get some much-needed sleep. It is best to have a plan in place before delivering. 

2. NOURISH. 

Now is the time to fill your body with real, wholesome foods, and minimizing alcohol, caffeine, processed foods and sugar. It is definitely not the time to be restricting calories, so eat when you are hungry.  Give your body what it is asking for, as it has done so much for you and your baby.  And make sure you are giving it a lot of water, especially if you are breast feeding.

3. BREATH.

Often, breathing exercises are the only exercises I will give my patients for the first 2-3 weeks after giving birth. Diaphragmatic breathing is helpful getting the pelvic floor and diaphragm moving and coordinated again. 

4. GENTLE MOVEMENT.

At around the 3-4 week time, give or take depending on the individual, I will have the new birthing parents start with gentle walking.  At this time, I would also recommend starting gentle core exercises, postnatal yoga or postnatal Pilates. There are many programs and apps out there that can give guidance.  

5. PAIN Management.

 Persistent pain is not normal. If you are having pain that is not improving or limiting your function, please speak with your OBGYN or provider regarding this.  See a pelvic physical therapist (before the 6-week mark), or another trained bodyworker who has experience working with new birthing parents to help manage symptoms. 

6. SET ACHIEVABLE GOALS.  

I speak with new parents often about wanting their old body back.  The truth is, your body will never be exactly as it was before becoming pregnant and having a baby.  This change is normal.  During this post-partum time, your body is going through significant changes and is the time to heal, not push yourself. Think of this as a time to discover your new body, good and bad, and be grateful for all that it is doing for you and your baby.   

7. SCHEDULE A VISIT WITH A PELVIC FLOOR THERAPIST. 

I would advise all new birthing parents to schedule an appointment with a pelvic floor physical therapist at the 6 weeks point, after you see your OBGYN. Some OBGYNS won’t always recommend to follow up with a pelvic floor physical therapist.  So, if you need a referral, you may have to be the one to bring it up with your provider.  At this appointment the therapist will evaluate your pelvic floor muscles, tissues, assess for diastasis recti, and give you proper recommendations for exercises and progressions.

I hope these recommendations are helpful as you are in the early stages of parenthood.  It is a time of great transition in so many ways.  Be gentle with yourself, and know this is a process and not about being perfect.