After the stressful nine months and impossible stretching and tearing during delivery, a woman’s body needs time to heal and recover. Doesn’t matter you had a c-section or delivered vaginally, labor in both the cases can drain you of all the energy. Hence, before you jump back to your normal routine while taking care of a new born, give yourself time to rest, to except the fact the your body went through a lot in the past few months and now needs a good few weeks to regain strength and energize.
Enjoy the postpartum recovery time, get yourself pampered and allow people around to help you to deal with the “change”, raise your spirits and most importantly, take care of you.
What is postpartum recovery?
The postpartum period refers to the first six weeks after childbirth and delivery. This is a time when new mums to be are overwhelmed with joy yet their bodies and minds are exhausted and tired. Once you give birth to your miracle, the next six weeks play a crucial role in terms of your health as the body now starts to recover and heal after all the stretching, pain and tearing.
The time of postpartum recovery for momis important because you have a lot of “new” things to deal with. So, no matter how full your plate is, eat well, sleep well, take ample rest and allow your body and mind to heal.
How long is postpartum recovery?
The postpartum recovery is usually referred to the first six weeks after your little bundle of joy is born. But because everybody is different, for some women the period maybe shorter and for some, longer!
Postpartum Recovery Period: Tips and Timeline
Child birth is no joke! If it wasn’t enough for your body to stretch to its limit to comfortably carry the baby inside, the pain and tearing during labor can prove no less of a horror. This is why, every new mum is advised to at least take complete rest in the first six weeks after delivery, in order to re-energize and regain their strength.
Here are the best postpartum tips that will speed up the process, helping you stand back on your feet in no time at all:
1. If you have a vaginal delivery, ice your perineum to release discomfort, reduce soreness and speed up healing.
2. For ladies with a c-section, take care of your stitches. Do not wet the bandage until the stitches haven’t dissolved or been removed. Clean the area regularly and make sure to maintain right postures so your stitches do not hurt.
3. Eat food rich in fiber for easy bowel movement and fight constipation causing serious discomfort.
4. Include veggies and fruits along with dairy in your diet to fulfill the nutritional needs for quick recovery.
5. Start with postpartum kegel exercises when comfortable for pelvic floor restoration.
6. Do not jump to post-pregnancy workouts too soon. Start with walking and once ready, move on to your normal workout routine.
What Your First Few Weeks of Postpartum Exercise Should Look Like
Taking things slowly after child birth is the key to a healthier “you”. And because you cannot quickly move to heavy exercises soon after delivery, here is what you can do to speed up the postpartum recoveryphase and healing:
1. Deep breathing – Take a deep breath and exhale till you feel your ribcage expand completely. Deep breathing helps strengthening your core muscles without putting much strain you’re your body.
2. Pelvic floor workout – Gentle kegel exercises after child birth are important for pelvic floor restoration to help avoid unnecessary health problems, which most new mums have to face.
3. Take it Slow – Start with brisk walking and slowly move on to heavier exercises.
Top 5 Things That Should Be In Every Postpartum Exercise Workout
Preparing a postpartum exercise workout plan isn’t easy. You need to first get a green signal from your doctor and understand the how much your body can take. Here are five exercises that should be a part of your postpartum workout plan that will help you heal, gain strength and get back in shape:
2. Brisk walking
3. Low impact kegel exercises
5. Low impact aerobics
You can also opt for swimming and lightweight training if you have been doing it prior to childbirth. But remember, no matter what workout plan you follow, always do it under the supervision of a professional for best outcomes.
Why is it important to rest after giving birth?
Childbirth is a long process and when you have a new born completely dependent on you, the change can be a little too much to handle. This is why, to deal with the “change”, recover from the long labor and pregnancy hormones, women need to rest after giving birth.
Sleep when the baby sleeps, eat healthy and do light exercise, all this to heal your mind, body, and soul and recover from pregnancy and child birth. The six week after child-birth should strictly be limited for the new mum to rest, allowing her body to slowly gain back its strength and everything piece to fall in place. Take your postpartum recovery seriously or else, you’ll end up with weak bones and achy body, losing your strength and charm even before you hit the 60’s mark.
Postpartum Recovery Garment: Best postpartum Tips for Quick Recovery
Birthing and labor in itself if an overwhelming experience, an experience filled with joy and fear. Doesn’t matter you are a first-time mom or have ready for the next one in the line, pregnancy and delivery can surely be scary.
BUT, there is another thing, a phase least talked about!
You hear people telling you about what to eat and what to expect during labor, but never will anyone prepare you for the postpartum phase. Which for many moms, is the toughest of all!
Postpartum period refers to the time that when your body needs rest from the exhausting pregnancy and delivery, a recovery phase when you’re trying to settle down with the new baby, adjusting to the change and routine yet your body aches and pains!
Postpartum recovery for mom is an essential period. Although most new moms tend to misinterpret the importance this time holds for them, there are many exercises and tips that can actually speed up the postpartum recovery phase.
Tips to Speed Up Postpartum Recovery
Ignoring your body signals during this crucial time can actually lead you to health complications later. Where most moms complain about facing urine inconsistency after birth, ignoring the problem may alleviate it to an “untreatable” level. Hence, before things get out of hands, take these tips into consideration to speed up postpartum recovery for a healthy “you”:
1. Do not do it all – Give your body some time to heal, rest as much as you can ask for help. Involve family and friends into taking care of the newborn baby while you deal with the “change”.
2. Take ample rest – Sleep when you can get the chance because the more you rest, the quickly will your body heal, restoring energy to work better.
3. Do not forget your post – Delivery supplements- Pain medications along with other vital vitamins should be taken on time, to ensure your wound heals properly and your body isn’t deficient of the minerals and nutrients it needs to heal completely.
4. Stay active – If you do not have the energy to work out, start with slow walk to get rid of stiffened muscles and building up stamina after delivery.
Does walking help postpartum recovery?
Pregnant or not, walking helps you to stay healthy, both mentally and physically. Although, most experts and trainers are seen advising pregnant women to opt for kegel exercises, but not every expecting mom can do it.
For ladies who feel lost after delivering their new-born, find it difficult to stay active and most importantly, struggling to gain peace of mind, walking can help you heal. Simply put on your favorite shoes and step outside. Take a stroll down your favorite street, grab on your most liked munchies and breathe in the fresh air.
Walking is considered as one of the most underrated exercises, unlike pelvic floor workouts which are emphasized most during the postpartum recovery period, but even then, walking contains the most benefits. Ladies delivering normally or via a C-section are either way advised to start walking slowly once they fell up to it, because the quicker you land up on your toes, the faster will your body heal!