Top Tips for Newborn Mothers
So there you are in your newborn bubble, it may be completely unchartered territory if it's your first baby or you may have a sneaking suspicion of what's to come if you've had a baby before, I say this because actually every pregnancy, labour, birth, feeding journey and fourth trimester is different. It's the same you but a different journey. I always have ladies remarking on this in clinic, normally sounding a little something like "I just don't know what's going on, I didn't have anything like this with my first!" Every time a baby is born a mother is also born and both have to find their rhythm. There are some things we can do in terms of recovery and finding that rhythm that will better support us in the fourth trimester. Here are my top tips...
Breath work:
No matter how you've had your baby good breathing is key for core rehab. This can sometimes be a little daunting if we've had our baby abdominally, just build those deep breaths slowly and support the scar gently over clothing with a towel if you feel you need to when consciously taking the deep breaths. Keeping tummy nice and relaxed really focus on drawing breath into the very bottom part of your lungs all the way around from the front right to your back. On the out breath let the air come out of your mouth and gently draw tummy backwards with the movement of the breath. Then relax tummy again for the next inward breath. Relaxing tummy when we do this is important we are focusing on the mechanism of breathing and our tummy does move as well as the expansion of our lungs. Try to do this say three times a day just take 10 lovely deep breaths.
Toileting:
This is extremely important during our entire pregnancy journey but even more so after baby arrives. Optimal positioning with knees higher than hips is a biggie. This helps open the neck of bowel so it can empty properly. We want to effectively eliminate the need to push or if we do need to push to use the best technique. I'd like to introduce you to... "MOO TO POO!" Correct, you read that right. Here is a link to a great little video on mooing to poo.
Finally try only going when you have the urge to open your bowels, again to avoid any unnecessary straining.
Pelvic Floor Exercises:
Here they are! These had to be in there didn't they?! These are of course a super important part of postnatal recovery. I always say to just rest for the first 7-10 days after an uncomplicated birth, (which is just an easier way of saying if you've not had any tears at grade 3 or above, episiotomy or c-section.) If you've had any of those continue the rest completing breath work and short walks if able for 14 days. I say this because often we can have stitches and some increased healing needs to go on before we need to think about moving and strengthening our pelvic floor. By all means have a little squeeze just to see what's what pelvic floor wise but don't launch into a full programme until any soreness has gone. Take it from a Grade 3B (me) sometimes the work is in the resting and keeping off your perineum!
I've written a a blog post for how to actually do your pelvic floor exercises and why it's important you can find it back on the main menu.
Nutrition and rest:
I really find this hard to write about because I've been in the postpartum haze with a husband in the military who's working away. At one point my rest and nutrition consisted of coffee Percy pigs and snatching 20 minutes kip when my baby decides she wants a rest from pooing and crying (normally when I've just had a coffee.) I've lived it and I totally get it. So if you can... rest when baby rests. Impossible if you have other smalls I know but even if you can grab 10 minutes to cat nap this will have an effect. There are always other things to do, dishes, laundry, food shops. Try to prioritise rest if you can. I know some ladies can feel on top of the world and want to take their snazzy new pram out for a spin with babe but try and be mindful of the distances you're walking. Especially in those first few weeks. Short walks with siting rests (if it's comfortable to sit) and lots of gorgeous expansive diaphragmatic breathing letting your tummy go and moving with the inhale/exhale taking in that fresh air.
With regards nutrition I highly recommend this wonderful book "The First Forty Days"- The essential art of nourishing the new mother by Heng Ou with Amely Greeven and Marisa Belger. You can get it on Audible too because let's be honest, we barely have time to read road signs let alone books. This might also be a lovely present to get someone who's about to have their baby so they can batch cook a few meals to pop in the freezer. I think I was still eating batch cooked and frozen meals almost 5 months after I had my daughter!
Being mindful of hydration is also important no matter how you feed your baby. Keeping an eye on the colour of your urine is a good indicator of hydration. Anything darker than light beer can mean we need to drink a little more. The good old Eat Well guidelines state 6-8 cups or glasses a day but I say go with your pee and anywhere between 6-10 wees a day. Drink more wee more and if it's not we drink more! It can be a hard thing to gage which is why I say look out for urine or wee that's straw or light beer coloured, any lighter means we're really well hydrated and darker means we may need to drink more.
That was my little whistle stop tour of postpartum recovery. I hope you found it useful even if you just take away one thing or bookmark this to come back to later if you get a minute. I know it can be a total whirlwind of a time (and that's putting it mildly) and I'm here to help as are all the wonderful GP's out there. If you're struggling especially with your mental health please reach out to your GP before your 6 week check. Don't wait, it's what they're there for. I really wish I could drop off a home cooked lasagne to every postpartum woman in the land, make you a hot cup of tea and hold your baby whilst you enjoy your cup of tea. Unfortunately I can't but I can tell you the best way to do your pelvic floor exercises. If you happen to be reading this and know someone who's recently had a baby though... Make the lasagne and leave it on the doorstep it'll be more appreciated that you'll ever know! Big love V x