Navigating Post-natal Recovery: A guide for recovery post vaginal birth
Introduction:
The post-natal period is a transformative time for new mothers, marked by both joy and adjustment as they welcome their newborn into the world. However, amidst the excitement, it’'s crucial not to overlook the importance of self-care. In this guide, we’ll delve into the essentials of post-natal recovery following vaginal delivery, offering valuable insights and practical tips to support your journey towards physical and emotional well-being.
Pelvic Floor Exercises:
Your pelvic floor muscles play a vital role in supporting your pelvic organs, maintaining continence and in sexual function. These muscles stretch approximately 3 times their normal length and can injure during a vaginal delivery. Starting pelvic floor exercises early can help in strengthening these muscles and aiding in your recovery. Begin with gentle contractions and gradually increase the intensity as you progress over 6 weeks. In the first days do a gentle squeeze and lift as if holding on to a wind and wee at the same time. Only hold for a second or 2, and do low repetitions frequently for example after or during feeding times. Ensure you fully relax between repetitions and avoid overdoing it. Remember, consistency is key, and seeking guidance from a Pelvic Floor Physiotherapist can be beneficial, especially if you’ve experienced significant tearing and symptoms of dysfunction for example leakage.
Perineal Care:
Perineal tears are a common occurrence during childbirth, and caring for this delicate area is essential for promoting healing and reducing discomfort. The POLICE regime – Protect, Optimal Load, Ice, Compression, and Elevation – offers a structured approach to perineal care. From maintaining good hygiene to utilizing ice packs for pain relief, each component plays a crucial role in your recovery journey.
Protect the area by lifting nothing heavier than your baby and avoiding straining when you open your bowels by maintaining soft poo’s.
Optimally load the area by doing gentle pelvic floor exercises, doing short walks and avoiding prolonged sitting and standing.
Using a perineal ice pack especially in the first few days will help reduce swelling and bruising and provide pain relief.
Compression from maternity pads or a post-natal support garment will further help support the area and reduce swelling.
Elevate by making regular rest breaks on your back a priority in the first 6 weeks post-natal.
Remember to be patient with yourself and seek medical advice if you have concerns about your healing process.
Conclusion:
As you embark on your post-natal recovery journey, remember that self-care is not selfish; it’s a necessity. By prioritizing your well-being and following these guidelines, you can support your body’'s healing process and nurture your emotional health. Remember, every mother’'s journey is unique, so don't hesitate to reach out for support if you need it. Together, we can navigate the challenges of post-natal recovery and embrace the joys of motherhood with confidence and resilience.