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Giving birth is a major event. Whether you had a fairly easy birth or there were some challenges along the way, you’ll need time to heal and recover.
Pain relief after birth
It’s very common to have perineal, rectal, or uterine pain after you give birth. It’s helpful to make plans to manage the pain before you go into labor. Many people find relief using heat or ice packs, pain medications, over-the-counter hemorrhoid cream, or sitz baths. If your pain isn’t manageable with these alone, you should reach out to your clinician.
Healing your body
It’s normal for up to six weeks to pass before you start feeling like yourself again. You may want to consider arranging for care for any other children you have at home. Don’t be afraid to ask friends or family for help with running errands and doing chores around the house. If you are able to have another adult with you for the first week or so, it can be extremely helpful.
Rest is extremely important as your body heals. Right after giving birth, it’s important to pace yourself so that you and your baby don’t get overwhelmed. It might be helpful to limit visitors during the first few weeks. It might be hard, but try to lower your expectations about what you’re able to handle. The laundry and dishes can wait while you get back to normal!
Handling vaginal discharge
Vaginal bleeding, also called lochia, can last up to six weeks after you give birth. It’s usually bright red blood than eventually turns brown/black over time.
It’s normal for lochia to stop and start. There’s usually no need to worry unless this discharge is heavier than your usual period. Panty liners and sanitary pads can be used to absorb any discharge, but avoid using tampons until your clinician tells you it’s okay.
If you have extremely heavy bleeding, or bleeding that soaks through a pad in less than an hour, call your clinician immediately and be evaluated by a clinician urgently.
Eating well after giving birth
It’s important to get good nutrition after giving birth, especially if you’re breastfeeding. Be sure to eat:
- Fresh fruits and vegetables. Eating a rainbow of colors is ideal.
- Healthy proteins. These include tofu, fish, poultry, beans, nuts, and cheese.
- Whole grains. Try to limit white, refined grain products.
- Plenty of water. Aim for 64 or more ounces daily.
Getting exercise
You might be eager to return to your exercise routine soon after giving birth, but take things slow. Your clinician may advise you to wait for about six weeks before starting any exercise program.
Kegel exercises — those that strengthen your pelvic floor muscles — can be started soon after you give birth. Kegels help you heal and can help with problems like incontinence.
In general, you’ll be able to exercise regularly again when any incisions — from a vaginal birth or a C-section — have healed. When you find your energy coming back, consider going for short walks or taking a postpartum exercise course. These help your body heal. Make sure that you:
- Keep your exercise time short, at least at first.
- Rest between different exercises.
- Warm up and cool down every time.
It’s a good idea to avoid exercises like sit-ups, double leg lifts, squats, and knee-to-chest exercises during the first six weeks after giving birth. Don’t overexert yourself — if you ramp up the intensity too fast, you could get injured.
Pay attention to your mental health
Many people feel emotional in the first month after giving birth. Having the “baby blues” is totally normal, and it usually goes away on its own.
If you have feelings of sadness, anxiousness, or irritability, and these feelings last longer than a month, you could have postpartum depression. This problem is more common than you may think.
Fortunately, postpartum depression or anxiety is very treatable. If you feel like you need help, reach out to your clinician. They may recommend medications, counseling, or other self-care measures to help you feel better.