How to help your body recover after childbirth

Welcome, baby! The pregnancy is over, but a new journey is just beginning. Here are some common concerns that you might have, along with some helpful info for the important stage of recovering from the wonderful but exhausting experience of bringing a new life into the world.

WHY DO I FEEL ACHY IN EVERY MUSCLE, AND HOW LONG AFTER THE BIRTH WILL IT LAST?
Some new moms are surprised to have painful arms and legs, on top of expected pain in areas like the back and abdomen. Your whole body was involved in the birth process, so gentle stretching exercises will help your muscles relax. A hot-water bottle or bean bag on the tummy can help with after-birth cramps, and a gentle back rub can ease lower back pain. Your limbs should recover in a day or two, but after-birth pains could take up to six weeks as the uterus shrinks to its normal size. Back pain after childbirth can last up to six months so ask your doctor about pain medication and physiotherapy.

Related article: Easy expert tips and exercises to beat back pain

WHY AM I WEEPY AND FEELING SAD WHEN I WAS SO LOOKING FORWARD TO BEING A NEW MOM?
Maybe you didn’t think the ‘baby blues’ could possibly apply to you, but it’s perfectly normal to feel emotionally unsettled after giving birth. About 70-80% of women experience some negative feelings, so it’s important to chat about it with someone you trust and ask family and friends for help if you’re feeling overwhelmed.

Be kind to yourself; there’s a lot to adjust to: finding a new routine, getting enough rest, trying to eat properly when the baby is taking up so much time. No one is perfect, so try to relax.

If you’re still feeling down after two weeks or worried you might hurt your baby, see a doctor in case you have postpartum depression. This is a treatable condition but it won’t go away on its own, so get help.

Related article: Not just the baby blues

HOW CAN I HELP MY WOUND HEAL AFTER CHILDBIRTH?
Perineal tear. The area between your vagina and rectum is called the perineum. It may have torn during delivery or been cut by the doctor or midwife to help the baby come out, and stitches can be uncomfortable. Perineal wounds usually heal within two weeks but the area can stay tender for longer. Keeping it clean after using the toilet is essential – use a spray bottle with warm water (this will also prevent stinging) and pat dry gently.

Ice packs on the wound help relieve the discomfort of inflammation – ice in a plastic bag (tie a knot to seal it so it doesn’t leak) wrapped in a towel can be applied for 10 minutes at a time, a few times a day.

Caesarean wound. If you had a caesarean delivery, your stitches may be dissolvable or non-dissolvable, or a combination of both. Follow the instructions given about wound care when you left hospital, keep the wound clean and dry, and if there is any sign of infection (pus, leaking or a bad smell), don’t wait for your follow-up appointment to get it checked.

WHEN SHOULD I START EXERCISING AFTER CHILDBIRTH?
The pelvic floor exercises you did during pregnancy to prepare your muscles for giving birth also help your recovery. They stimulate blood flow to the muscles and injured tissue and reduce swelling. They also assist the bladder and bowel muscles to get back to normal. You can start doing them a day or two after giving birth, but begin gently and work up to stronger and longer contractions. Other gentle exercises like walking can be started gradually when you feel like it but avoid vigorous workouts for at least six weeks or check with your doctor.

Related article: Lost clinic card? Here’s what to do

Sources
https://www.verywellfamily.com/postpartum-pain-relief-2759440
https://americanpregnancy.org/healthy-pregnancy/first-year-of-life/baby-blues/
https://familydoctor.org/recovering-from-delivery/

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