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Postpartum Care: Healing and Wellness After Childbirth

The time following childbirth, known as the postpartum period, is a time of immense physical and emotional changes for new mothers. While the focus during pregnancy is generally on preparing for labour and delivery, it's equally important to prioritise postpartum care to ensure optimal healing and wellness after giving birth. From managing your physical recovery to supporting your mental health, postpartum care plays a crucial role in helping you navigate this transformative phase of motherhood.

After giving birth, many women may feel overwhelmed with the physical changes their bodies have undergone.

From pelvic floor weakness to diastasis recti (abdominal separation), childbirth can have a significant impact on your body.

In this article, we will explore the importance of postpartum care and provide tips for promoting healing and wellness after childbirth.

Physical Recovery After Childbirth

Physical recovery after giving birth is an essential part of postpartum care for new mothers. Your body goes through enormous changes during pregnancy and childbirth, and you need to take time for it to heal and return to its pre-pregnancy state.

There are a number of strategies you can follow to encourage healing well and physical recovery after giving birth.

1. Get Plenty of Rest

One of the most important things you can do after giving birth is to prioritise rest. Your body needs time to recover from the physical exertion of labour and delivery, so make sure to get plenty of sleep and take naps whenever possible.

2. Pelvic Floor Exercises

Strengthening your pelvic floor muscles is essential for recovering from childbirth, especially if you had a vaginal delivery. Kegel exercises can help improve bladder control, reduce the risk of pelvic organ prolapse, and promote healing in the pelvic area. Have a look at How to Do 5 Easy Pelvic Floor Exercises to get you started.

3. Gentle Exercise

While you should avoid high-impact activities in the immediate postpartum period, gentle exercises like walking or pregnancy yoga can help improve circulation, strengthen your muscles, and help with your overall recovery.

4. Proper Nutrition

Eating a well-balanced diet rich in nutrients will support your body's healing process after childbirth. Focus on consuming foods that are high in protein, iron, calcium, and fibre to replenish lost nutrients and promote healing.

5. Hydration

Staying hydrated is always very important, but it's essential for breastfeeding mothers as well as those recovering from childbirth. Drinking plenty of water will not only promote milk production, but it will also help flush out toxins from your body and keep you energised throughout the day.

6. Postpartum Health Checks

Of course, it's vital to attend all your scheduled postpartum medical checkups. They help to ensure that both you and your baby are healthy and thriving in the weeks and months following delivery.

7. Mummy MOT

A Mummy MOT is a specialised postnatal assessment designed to help you regain strength and function in your core and pelvic floor muscles after giving birth. Ignoring or neglecting postpartum recovery can lead to long-term issues such as urinary incontinence, pelvic organ prolapse, and back pain. By visiting a women's health physiotherapist after you give birth, you can address any weaknesses or imbalances early on and start to get back to your old self as soon as possible.

Book Your Mummy MOT Now

Tips for Managing Postpartum Pain

Giving birth is one of the most physically demanding experiences a woman can go through, and it's completely normal to experience pain and discomfort in the days and weeks following delivery. Whether you had a vaginal birth or a c-section, managing postpartum pain is essential for your recovery and emotional wellbeing. Try these tips for managing postpartum pain and discomfort.

Take your prescribed pain medication: If your healthcare provider has prescribed medication for your pain, be sure to take it as directed. This will help alleviate any intense or persistent discomfort you may be experiencing.
Use ice packs or heat pads: Ice packs help reduce swelling and inflammation, while heat pads provide relief from muscle soreness. Alternate between the two to see what works best for you.
Practice good posture: Maintaining good posture will reduce strain on your muscles and joints, which might alleviate some of the discomfort you're feeling.
Consider alternative therapies: Some women find relief from postpartum pain through alternative therapies like acupuncture, massage therapy, or chiropractic care. Talk to your healthcare provider about these options if you're interested in trying them out.
Visiting a women's physio for your postnatal checkup Mummy MOT will also give you strategies for managing pain after giving birth.

Emotional Wellness After Childbirth

After giving birth, emotional wellness is another critical aspect of a mother's overall wellbeing. Bringing a new life into the world can be both joyous and overwhelming, leading to a rollercoaster of emotions for many women. It's important to remember to take care of your emotional health during this period.

To cope with any mental or emotional issues after giving birth, don’t hesitate to reach out to a healthcare professional. It might be a busy time full of unfamiliar routines when you come home with your new baby. But it's still essential to prioritise self-care. Taking time each day to engage in activities that bring you joy and relaxation is known to significantly improve your emotional wellbeing. Try activities like reading, taking a bath, going for a walk, or practicing mindfulness.

Leaning on a strong support system is also crucial. Surround yourself with loved ones who can provide both emotional encouragement and practical help, and don’t hesitate to ask for assistance when you need it.

Staying connected with other new mums—whether through online forums or local support groups—can also be beneficial. Sharing experiences and receiving support from those going through similar challenges can help reduce feelings of isolation.

Don't forget to practice acceptance too. Feeling overwhelmed or anxious after childbirth is completely normal, so allow yourself grace and patience as you adjust to this new chapter. If you find yourself struggling with your emotions and coping becomes difficult, seeking professional will provide the guidance and support you need.

Postnatal Depression

One common experience that many new mothers face is postpartum depression, which affects about 1 in 10 women, according to the NHS. Symptoms may include persistent feelings of sadness, anxiety or panic attacks, hopelessness, irritability, or difficulty bonding with your baby.

Other symptoms might seem more normal after childbirth, like changes in your weight or appetite, trouble sleeping or feelings of guilt. While you can't expect to feel completely like your old self right after giving birth, don't assume that any of these negative feelings are normal. It's essential to seek help if you're experiencing any of these symptoms, as treatment is readily available, and early intervention typically leads to better outcomes.

Healing After Childbirth

Postpartum care is a critical component of the childbirth experience that should not be overlooked. By prioritising healing and wellness after childbirth, new mums can better recover physically and emotionally, ultimately leading to improved overall wellbeing for both themselves and their babies. Rely on your support system during this vulnerable time so that you have the resources you need to navigate the challenges of postpartum recovery. With proper care and attention, you can emerge from childbirth feeling strong, empowered, and ready to embrace motherhood with confidence.

Book A Women's Physio Consultation Now

For advice on the postpartum care or any other women's health questions, call Magdalena on 07877 017 936 or drop PelviCare an email. Alternatively, you can book an appointment online.

PelviCare Women's Health Physiotherapy is located on the border of Greenwich and Deptford in London, serving women across South London, East London, Essex, Kent and beyond.