The thing I was most afraid of in all pregnancy: healing physically after giving birth. Will I have the right support? Will I tear? Will I have an unplanned C-Section? What the pain will be like afterwards? How long will the pain last? These were just a few of many questions I had when thinking about postpartum. Being 6 weeks in, I can say firsthand that physically healing does take time, whether you had a vaginal delivery or a C-section. I have listed out a few tips I found helpful during my recovery with my first baby. I would like to mention that I did have my baby vaginally.
- Rest as Much as Possible:
This seems the most obvious but definitely the hardest to do especially with the excitement of a new member of the household. However, I would say that the saying sleep when the baby sleeps is there for a reason. Reach out for help from family and friends to help with other household chores so you can rest as much as possible. Luckily my mom was with us and helped us get baby to five weeks!
- Take Care of Perineal Pain, Bleeding, Tearing (Vaginal Delivery)
Bleeding: ugh! The bleeding for me was just like my period. I used pads and cold packs and of course not using tampons for at least 6 weeks. My bleeding stopped right at 5 weeks but was gradually reducing each day after giving birth.
Cold packs: I used ice packs on the perineal area for the first 24 hours to reduce swelling and pain, basically to numb the area up.
Dermaplast: I was provided this to put straight on the ice pack or even on the perineum to help numb the pain and I asked the hospital for an extra to bring home with me.
- Sitz baths: I have not used this but I heard that sitting in a sitz bath is very soothing to the perineal. This would be something I consider doing if I ever have a second child.
Peri bottle: This is a must in my opinion. I personally hated the ones provided for me in the hospital and brought my own from home that is specially designed to reach the perineal area. I used it religiously when using the bathroom to squirt warm water to gently clean the perineal area to prevent irritation.
- Manage C-Section Recovery
I did not have a C-section but I have heard that incision care is extremely important to reduce the risk of infection and to reduce pain in the long run.
- Pelvic Floor Exercises (Kegels)
The pelvic floor becomes really weak during pregnancy and after labor. It is super important to begin gentle pelvic floor exercises when you feel ready and have been cleared by your doctor. I was able to start doing pelvic floor exercises after about 5 weeks which include: belly breathing, pelvic tilts, cat-cow poses, wall squat, bridging, etc. I have even considered seeing a profession physical therapist to get me back into shape.
- Stay Hydrated and Eat Nutritiously
- Drink plenty of water to stay hydrated, especially if you’re breastfeeding.
- Eat a balanced diet rich in fiber, vitamins, and minerals to support healing and avoid constipation.
- Take Care of Constipation/Hemorrhoids
To avoid causing hemorrhoids and reducing constipation just keep up with the healthy diet you had during pregnancy without the late night fries and ice-cream haha. I made sure to drink plenty of fluids and continue with my high fiber foods. If you still end up having hemorrhoids, use ice packs, witch hazel pads, or over-the-counter creams to reduce discomfort. If the constipation gets unbearable, you can even use stool softener that you find over the counter.
- Gentle Movement
Physically healing for me meant being able to finally take my walks in the evenings again especially since I gave birth right before fall which is my favorite season. Taking short and slow walks will even help promote healing and reduce the risk of any blood clots.
- Breast Care (If Breastfeeding)
I saved this one for the end because this was the biggest issue for me. Fortunately, I started leaking colostrum around 36 weeks of pregnancy and I was able to collect some for the initial days at the hospital when my milk was yet to come in. However, latching and breastfeeding just did not come as naturally as I expected and with all the issues, we decided to exclusively pump. However, I began to face issues of engorgement and extremely sore nipples.
For Engorgement: I used warm compresses and hot showers before feeding/pumping and cold compresses after to relieve discomfort. You can buy ice packs that are made specially for this issue.
For Nipple soreness: I used lanolin cream, breast milk, and even manuka honey to soothe sore nipples, although I feel like nothing helped the blister that formed on my nipples when my baby was learning to latch the first few days.
- Be Patient with Yourself
Although physical healing takes time, the mental healing goes hand in hand. Try to be kind to yourself and allow your body to heal at its own pace.
