Postpartum Recovery: Physical and Mental Strategies

Motherhood changes you in ways you would have never imagined—inside and out. After childbirth, your clothing size, hip width, breast shape, and even the size of your shoes might be different. These transformations are evidence of the work your body has been through. As you embrace your new life with your little one, it’s important to also focus on healing.

To help you, we have shared some postpartum recovery strategies to regain yourself physically and mentally.

What is Postpartum Recovery and Its Timeline?

To put it simply, postpartum recovery is a period of bodily and emotional adaptations and healing that begins shortly thereafter the birth of your baby.

During this time, your body slowly starts retaining its original/pre-pregnancy state, and every mother’s encounter with postpartum recovery is distinct. You can handle this situation more easily if you know what to anticipate.

Postpartum recovery is not something that happens overnight—it often takes months, not weeks, for most new parents. From the early days after delivery to a year down the road, you'll experience all kinds of changes.

Have you heard of the "fourth trimester"?

This refers to the 12-week, three-month period immediately after childbirth.

While it's discussed very openly, your recovery might take more or less time—everyone’s experience is different. What you have endured may not be the same as what your friends or family members have faced.

Physical Healing & Recovery Tip

We all know that giving birth is a major feat, and the burden your body takes is boundless. It doesn’t matter how you gave birth; your body requires time to rest, recover, and heal.

While some mothers get overwhelmed to return to their daily routine asap, it’s vital to give your body the space it needs to heal properly.

Here are some typical physical stressors you might face after childbirth:

• Blood loss, including postpartum bleeding
• Wounds or tears (especially after a cesarean), which could involve perineal pain, tears, or episiotomy
• Breast milk production, which can lead to sore, achy breasts
• Bone and muscle aches
• Pelvic floor muscle tears or weakness
• Internal organs shifting back into place
• Potential post-birth complications
  
  

Exercise Gently

It can be tempting for you to jump into your old exercise routine, but it’s important to start slowly.

Gentle movements like yoga, stretching, or walking can be beneficial without being too strenuous. Always discuss with your health provider before resuming more intense physical activity.

Manage Aches and Pains

You may frequently feel soreness in your lower belly, breasts, and back. Hot showers, massages, and plenty of rest can be very helpful in easing these discomforts.

If your pain is more serious, then immediately talk to your doctor about medication options.

Support Perineum Healing

Whether you've had a normal or a C-section delivery, it's natural to experience perineal pain.

Things like witch hazel pads, sitz baths, and ice packs can reduce perineal swelling and pain. Try to avoid standing or sitting for a long time, as this will reduce pressure on the area.

If you have any stitches or tears, use a peri bottle to clean the area after using the restroom.

Care for Cesarean Incisions

If you've had a cesarean, keeping your incision clean is of utmost importance. Consult with your doctor. You may also need to apply an antibiotic ointment to prevent any kind of infection. Do not lift any heavy objects until your doctor gives you the clearance to do it.

Breast Support

When the milk comes into your breasts, you might feel a little pain. Start wearing a comfortable nursing bra. If you're experiencing engorgement, try to use hot compresses like a warming lactation massager before feedings or ice packs afterward to reduce swelling. A lanolin cream can be a great option to soothe sore or cracked nipples.

Prevent Postpartum Constipation

Eat a healthy, fiber-rich diet with plenty of fruits, vegetables, and whole grains to help avoid constipation. This will also ease any strain on your perineal area. Avoid straining during bowel movements to keep things comfortable.

Mental Health & Self-Care

There is no doubt that your mental health is equally important as your physical one. The tasks of new motherhood can lead to a mixture of emotional and physical changes, which can sometimes make new moms prone to mental health challenges like:

• Postpartum Depression
• Postpartum Anxiety
• Postpartum Posttraumatic Stress Disorder (PTSD)
• Postpartum Psychosis
• Postpartum Obsessive-Compulsive Disorder (OCD)

You may refer to Healthub and KKH Hospital articles for more information.

Give Priority To Sleep

Sleep is the most crucial component for both physical and mental recovery. In motherhood, disrupted sleep is the most basic symptom. Studies have shown that both mothers and infants slept more hours with fewer interruptions at 6 months as compared with two months postpartum.

We know it’s hard to get sufficient sleep with a newborn, and you probably heard, “When the baby naps, you nap.” It can be a struggle between getting your me-time, but sleep is equally important too. Good sleeping habits can increase the chances of a faster recovery.

Build a Support Network

You don’t have to face this alone! By making a support network, you can confront your feelings to others, which will boost your morale and confidence in postpartum recovery.

Shortlist the people who can help you with tasks or offer emotional support anytime when you need it.

Get Outside

Fresh air, sunlight, and mindful yoga can uplift your mood. Vitamin D, which our body gets from sunlight, has been shown to improve mental health, so try to spend a few minutes outside every day if possible.

Engage in self-care

Have time for yourself for recreational activities that help you unwind and decompress. It can be anything like journaling, reading, talking to a friend, or listening to music; find small ways to care for your emotional well-being in the postpartum phase.

Always Ask for Help When Needed

If you notice something strange or you just need emotional support, don’t hesitate to open up. Sometimes, a minor thing can become a huge problem.

Postpartum support is necessary, and there’s no shame in looking for professional help when needed. You can join therapy sessions to express yourself.

Altogether

As you can see, there are several aspects to consider in terms of postpartum recovery.

All the facts that you’ve learned through this guide indicate that you care about yourself and your baby, and you’re intrigued to do everything possible to ensure a safe postpartum recovery.

Remember to listen to your body’s needs.

At last, be kind to yourself and enjoy this new chapter with love and strength.

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