10 things you can do right after baby to get started on the right path to a healthy body.
It’s confusing to know what’s ok and what’s not ok after having a baby. I remember seeing a woman complete a marathon VERY shortly after having a child. Was that ok? I’ve also spoken with women that didn’t do very much at all after giving birth.
So disclaimer first. You should ALWAYS be in good communication with your OBGYN or midwife. They know first-hand how the pregnancy and birth went for you. That matters. So please talk to them if you have questions or concerns.
So let’s get to it!
1. Breathe!!
Specifically, diaphragmatic breathing. And I am saying this for a few reasons. Whether you delivered vaginally or had a c-section, a lot of changes just occurred to your body. Breathing can help relax your pelvic floor so that it functions better. Breathing can also help your entire body relax. You just had a baby! That can be stressful. Breathing with the diaphragm stimulates the vagus nerve. Therapists/counselors will tell patients with anxiety to perform diaphragmatic breathing to help their body and mind relax.
2. Start moving
Motion is lotion (we like to say that in the PT world). I am a big believer that you should pay attention to your body. If there is a day where you aren’t feeling great, it’s ok to focus more on resting with the baby. But if you’re feeling good, walking around and slowly increasing your endurance are great things to do for your mind, body, and spirit. (Depending on your previous fitness level, you can start by walking around the house and then build up to walking around the block, for instance)
3. Pelvic tilts
Start trying to gently tip the pelvis forwards and then backwards. No pain allowed here, so if it hurts, try to move less or hold off.
4. Gentle pelvic floor contractions (kegels)
I stress gentle here. Your body went through an amazing, yet intense process. And your body is going to continue to naturally heal after the baby. But doing some gentle kegels where you focus on a light Kegel and then really relaxing the muscles afterwards is a great start! (Doing a few, several times per day)
5. Bracing
Remember playing on the floor with your friends or your dog as a kid? What would you do if that friend or dog was going to jump on you or try to jump over you? Tense up the abdominal muscles! We want to GENTLY start activating those muscles. (A few times a day)
6. Have good posture
Please don’t be super strict with yourself here. I bring this up because I want you to start thinking about good posture so that your body recovers in the best possible way. Imagine a string pulling upwards from the crown of your head, shoulders back, pelvic bones in neutral (imagine the pelvic “bowl”, trying not to spill any water)
7. Bridges
Mom butt is a real thing! Lying on your back with your knees bent, squeeze your butt and slowly lift it off the surface. Relax back down. Again, no pain allowed, so if it hurts, don’t lift as high or hold off for a few more days. (10-20 per day to start)
8. Establish good urinary habits
It’s not too uncommon to have urinary leakage after giving birth. Some people might also find themselves with urinary frequency (needing to go more often) or urinary urgency (I can’t wait). Make sure you’re getting in plenty of water (about half your body weight in ounces). Take your time when you are on the toilet. When you feel the urge to go pee, do 3 pelvic floor contractions (kegels). This will tell your bladder to calm down so you don’t have to rush to the restroom.
9. Make sure you’re not getting constipated
It’s easy to forget about eating (or making good food choices) when you’re taking care of an infant. Make sure your diet is full of fiber (about 25 grams for women). You can always discuss stool softeners with your doctor. A small step under your feet while on the toilet can also do wonders.
10. Remember that every recovery is different
Some people will recover more quickly than others. And sometimes there’s no rhyme or reason as to why. Pay attention to your body. If you feel like you’re having issues, I urge you to seek out help.
