“I have a crumble baby belly, boobs are worse for wear after two kids… I’m doing all right. I’m 33. I don’t look in the mirror and go, ‘Oh, I look fantastic!’ Of course I don’t. Nobody is perfect. I just don’t believe in perfection. But I do believe in saying, This is who I am and look at me not being perfect!’ I’m proud of that.”
– The five-time Oscar-nominated actress, Kate Winslet said on Postpartum Recovery
Postpartum recovery is a period which can be really hard on new mothers and each one of us will relate to Kate when she says “I have a crumble belly”. Your body has just done one of the most miraculous and amazing things anyone can do: bringing a new life in this world and you have become a mother. Congratulations !
This is the time to be positive, stress-free and proud of yourself. Why don’t we start with some positive affirmations before we get into understanding the Postpartum recovery process?
What is Postpartum Recovery?
I am sure you would be really excited to have your baby in your arms. Most of your time and energy will go looking after your little, new one but keep in mind your health (both physical and mental) is equally important.
Image Credit: Unsplash
Your delivery could have been easy or complicated. You may have had a vaginal delivery or c-section, your labor could take a few minutes, hours or even days. Irrespective of the scenarios your body has gone through a trauma and it needs special care. Your postpartum recovery timeline will be long and there is no shame in it because your body needs it.
I am sure you would be having this thought by now “Is postpartum recovery painful?”, let me answer this for you. Most of the pain you will had to bear is over and whatever is left will only last for a couple of weeks, so there is nothing to worry.
Your postpartum recovery will have a lot of phases, you will need postpartum exercises. Postnatal exercises after c-section will be different from vaginal delivery so that will require more time, try not to lose patience and be positive and stay away from anxiety. Best thing you can do right now is take care of your body, eat well, rest and give yourself time to recover and bounce back.
This article will help you with some safe postpartum recovery tips and help you stay positive.
What to expect during your postpartum recovery
You will start feeling your old self sooner or later. It’s only a matter of time. you will be on your way to recovery but it’s also important to understand there will be a lot of changes you might feel which not necessarily be same for all mothers. Infact there is 40 day rule after birth in the Middle East. During this period someone comes to your house to take care of your new baby and house so the mothers get enough rest.
Abdominal Pain
As your uterus starts going back to its normal size, you will feel some pain in your abdominal area. The intensity might be different for everyone but most of the women feel the range between dull and sharp.
Baby Blues
As per the stats, close to 80% women struggle feeling sad after delivering the baby. Everything is new, your body changes, you have a baby to take care of, there are hormonal changes and so much more. There is nothing to be ashamed of, feeling sad doesn’t mean you don’t love your baby.
It is always good to connect with another mother or doctor about it so that you know this is not just happening to you. If this feeling lasts more than a couple of weeks then it is important to consult a doctor because there are chances of Postpartum depression which is more serious and needs to be treated.
Constipation
Constipation is very common in the days following delivery. This constipation can be because of pain-relieving drugs given during childbirth process or if you were given anesthesia during the process or could be simply because of fear.
Incase of severe constipation doctors also provide stool softener. To prevent constipation you should have plenty of water and foods that are rich in fiber.
Pain in the Stitches
If you have stitches from vaginal birth then it takes around 7-10 days to heal and during this period you might feel some sort of pain and irritation. Keep them clean and dry so as to avoid any infection. The stitches will get all fine over a period of time.
If you have had c-section then the stitches will take more time to recover. Stiches in the skin should heal in 10 days but the layers beneath will take weeks easily hence you need more care and patience.
Vaginal Bleeding and Discharge
You will have vaginal bleeding and discharge during the first few weeks after delivery. You should also expect to pass some clots specially in the first week. This is very normal and your body’s way of removing that extra blood that was used to grow your baby.
Long term or permanent body changes to expect
Beyond the baby bump and the immediate postpartum recovery, there are numerous lasting transformations that occur as a result of pregnancy. These changes are a testament to the incredible adaptability of the human body and the sacrifices that mothers make for their children. I have covered all these body changes in detail here.
You can also read about home remedies for hair fall after pregnancy which is very common during postpartum recovery here.
Your postpartum recovery checklist
Don’t you worry, my dear new mama. I have got your cover. Here is the list of few important items that you might want to stash away from before to make your postpartum recovery smooth and stress-free. Save this image and keep it handy with you.
Postpartum Recovery Exercises
Life looks so different after you give birth to your baby. Your entire day’s routine changes and there are so many things that you have to take care of now. I am sure the moment you came back home with your you would have had this thought “When will I be back to my normal self?” So let’s dive into what can you do in terms of exercises to help in your postpartum recovery.
“While many women are eager to burn off baby weight, I recommend thinking of postpartum exercise as a way to reap the lifestyle benefits of physical activity, while also slowly regaining strength in the muscles weakened during your pregnancy.”
– Dr. Kathleen Mundy, OB-GYN at Houston Methodist
Taking out time daily for postpartum exercises can help you in so many ways. Manage stress, better sleep, get back strength in your body and muscles, much more energy and ofcourse, losing that pregnancy weight.
How soon should you exercise after giving birth?
This will not be same for every woman but will defer from person to person. Generally you are medically allowed to start your exercises after few weeks of pregnancy. Again, if you had complicated delivery or c-section then the timelines would defer and should be discussed with your doctor.
It is extremely important to start slow and with emphasis on easy and simple exercises. You will have to start with very simple exercises and then move to your pre-pregnancy routine.
Pelvic Tilt
Pelvic tilt exercise will help you recover and strengthen their pelvic floor and abdominal muscles after childbirth.
Image by Drazen Zigic on Freepik
Kegels
Kegel is not an easy exercise and hence I looked for a video that can help you understand how it should be done properly so as to make you pelvic floor stronger.
Video by Michelle Kenway on Youtube
Happy Baby Pose
Simple baby pose is to loosen those tighten muscles. The Child’s Pose can be particularly soothing for women after childbirth. It helps with relaxation, relieving lower back discomfort, and gently stretching the hips and lower back.
Video by VENTUNO YOGA on Youtube
Walking after delivery
Walking as an exercise is really good after delivery because it is a light cardiovascular exercise for you and help you get back to your normal routine.
Yoga for post pregnancy
Yoga is good for both body and mind. You can start with light stretches and poses, gradually moving to the asanas which can help you in losing weight.
Foods for postpartum recovery
Postpartum period is also known as fourth trimester in a lot of cultures where a mother rests, eats postpartum recovery food, take good care of herself and the baby, bond with her family and just focus on getting back to normal routine. A lot of hospitals now give a diet chart specifically keeping in mind mother’s recovery and production of breastmilk.
- Choose warm and easy to digest foods
- Have avocado, olives, ghee, goat cheese, nut butters…basically all healthy fats
- Breastfeeding burns a lot of calories therefore it is important to have healthy snacks around like overnight oats, boiled eggs, bananas, muffins, lactation cookies etc.
- High fiber and magnesium foods like stews, chia seeds and oats
- Herbal Teas
- Warming Spices like turmeric, cinnamon
What is high risk postpartum?
“High-risk postpartum” refers to the period following childbirth when a mother or baby may face increased health challenges or complications due to various factors. These factors can include pre-existing medical conditions, complications during pregnancy or childbirth, or certain circumstances that may make the postpartum period more medically complex which might sometimes lead to postpartum depression.
One recent study found that 1 in 7 women may experience postpartum depression in the year after giving birth. Also, studies have shown if you have family history of postpartum, it increases the risk of having postpartum depression. Hence it is important to be really taking good care of yourself and reach out to the doctor when you feel something is not alright.
You have to rest well, eat well and be happy !
