Postpartum Recovery

Printable Fridge Handout

Postpartum Products Amazon Storefront

  • MaxiPads and/or Adult diapers

  • Undies / black

  • Maternity undies 

  • Love Steady (high waisted compression undies) Code: thrivingmommas 15% off

  • Tucks pads

  • Perineal Sprays - Mother Earth or Frida mom 

  • Sitz bath

  • Peri bottle - Frida mom

  • Ice packs/ FridaMom Ice Maxipads

  • Heating pad (after cramps or low back pain)

  • AfterEase (for aftercramps after birth)

Postpartum Recovery Reminders

  • Rest, Rest, Rest

    • 5 days in bed, 5 days in room, 5 days around the house

    • Try to limit the amount of time on your feet and walking in the first few weeks

  • Ice

    • Use an ICE pack for your perineum (area between vaginal & anal openings) 4x/day for 15 minutes for the first 1-3 weeks and as needed after that for 6 weeks total. Using FridaMom Ice Maxipads are a great option!

  • Compression

    • Bloomers (LoveSteady or leggings 

    • Make sure they are comfortable (not too tight) and go above the belly button, high waisted is the way to go

    • No tight “binders” needed 

    • Can provide additional support to the healing abdominal muscles, expedite the healing process by decreasing inflammation & swelling

  • Elevate Pelvis if experiencing heaviness/pressure in Pelvic Floor

    • Position of comfort: lay down with knees bent and 1-2 pillows under hips (supported bridge position)

      • Elevate pelvis to help with swelling, pain, pressure, heaviness in pelvic floor

  • Bathroom Tips

    • Avoid straining with pooping or peeing

    • Exhale as you go - relax muscles 

      • Will limit strain on healing PFM

    • Step stool or squatty potty for better alignment to poop/pee

  • Hemorrhoids/Constipation

    • Minimize constipation: drink water, well-rounded diet including fiber, stool softener if needed, Magnesium Citrate (Calm powder)

    • Tuck’s pads

Vaginal Birth

    • Keep the area CLEAN & use a peri bottle with warm water to minimize irritation

      • Tip: Keep a water bottle of warm water in your bathroom so it’s readily available to put in the peri bottle. I also recommend keeping a small basket of all your healing goodies in all your bathrooms so everything is ready for you. 

Cesarean Birth

    • Stay on top of your pain medication - you need adequate pain management 

    • Ice & compression - controlling inflammation to promote healing 

      • Every 2-3 hours for 15 minutes in the first weeks

      • Compression leggings/shorts - gentle, nothing restrictive 

    • Hydrate, nourishing foods 

    • Take stool softeners

      • Likely to get constipated - anesthesia, pain meds, dehydration 

    • Gentle movement and walking is good - short walks to the bathroom or in your room 

    • Listen to your body, it will guide you: A sign that you might be doing too much is soreness on your incision

    • Be mindful how you move to put less stress through your abdomen 

      • In/out of bed: log roll

        • Use your arms and legs to aid you in getting in/out of bed

      • Up from a chair

        • Nose over toes

        • Hinging at the hips

      • Feeding baby

        • Pillows

      • In/out of a car 

        • Small movements

    • When coughing, sneezing, laughing, move, use a pillow to brace your abdomen 

      • This will give additional support to minimize the pressure going to the incision

      • Can minimize pain

      • Use this until soreness subsides  

    • Don’t forget about your pelvic floor (see above)

    • Incision Care: 

      • Reduce inflammation and scar tissue - ICE & compression

      • Keep an eye out for infection - most occur 4-7 days

        • Call your doctor 

          • Fever, tenderness, redness, discharge - white, green, brown, yellow, hardening

          • Or any concerns 

      • Start desensitization techniques by using a soft fabric (cotton ball) AROUND your incision 3-5 minutes each day then progress to rougher materials (towel) to minimize numbness, tenderness, and irritation 

        • Can start 1 week after birth

        • 4 weeks once incision is fully closed - desensitize over the incision

        • 6-10 weeks start scar mobilization/massage. - move up/down, side to side and circles, mild to moderate pressure 

    • Exhaling as you lift and move

    • Cat-cow to stretch

 General Activity/Exercise Guideline

  • Week 1: 

    • Rest, limit standing & walking 

    • Diaphragmatic breathing will help you reconnect to your PF and core

      • Remember to breathe down into your diaphragm (lower ribs), minimize breathing up in chest

      • Your ribs should expand in 360 degrees as you breathe, and ribs knit together on the exhale 

    • 48-72 hours after birth, if painfree

      • Gentle PF (pelvic floor) activations

  1. Gently close both openings (stopping stream or urine and stopping from passing gas) and lift (think claw, jelly fish, blueberry analogy), then completely relax. Try to inhale relax, exhale squeeze.

  2. Repeat x5-10

  • Helps with swelling, provides support, and re-educates this area (Let’s not go overboard with these, more is definitely not better)

  • Gentle TA (transverse abdominis/ deep core) activations

    • Laying on your back with knees bent

    • Feel for the deep core muscles just inside your 2 hips points

    • Engage your abdominals by drawing 2 hip points together and zipping from bottom to top (belly should not protrude)

    • Practice engaging this muscle then relaxing

    • Perform x10 reps

  • Check out @thriving.mommas IG highlight “Postpartum” for Week 0-6 exercise ideas

  • Week 2-3

    • Continue Breathing

    • Reconnect to PFM & TA

    • Slowly increase walking -start with 5 minutes and increase by 5 minutes each week with a goal of 30 minutes at 6 weeks PP

    • Gentle stretching - child’s pose, cat-cow, open book, snow angels

    • Other exercise ideas while laying in bed/floor:

      • Pelvic tilts

      • Core marches

      • Bent knee fall out

      • Seated diaphragmatic breathing

      • Hands and knees, TA activation

      • Check out IG @thriving.mommas for week 1-6 exercise ideas 

    • Schedule Pelvic Floor PT appointment to start rehab (Scottsdale or virtual)

  • Week 4-6

    • Body Weight exercises - squats, lunges, bridges

    • Light resistance (bands or dumbbells) - rows, pulldowns, scap squeezes)

    • Restorative yoga, stretching (not flow or vinyasa yet)

  • Week 7-11

    • Progressively increase and add weights

    • Core, hip, upper back strength

    • Endurance & coordination

    • Check out 4 week digital: Workout Guide

  • Week 12+(3 months)

    • higher intensity

    • add single leg exercises: single squats, bridges, RDLs

    • add double leg and single leg jumping, hopping

    • If wanting to return to running, book postpartum running assessment and start return to running program

Mom Mechanics to PREVENT PAIN

  • Be mindful of posture & body mechanics to allow your joints & muscles to work effectively & efficiently as well as prevent the common aches/pains sometimes associated with motherhood - low back, neck, wrist pain, etc. 

Here are a few things to keep in mind as you go about your day:

  1. Think tall - this will help you stand & sit more upright

  2. Stack your rib cage over your pelvis.

  3. Gentle chin tuck as you look down, chin not jutting forward. 

  4. Bend your knees and hinge from the hips keeping your back straight as you bend down & pick up your baby to prevent back pain

  5. Keep wrists straight/neutral when carrying, holding or pick up baby