Rest and recovery after birth
Healing after birth takes time. Balance rest and activity. If you do too much, you might feel aches, pains, throbbing or heaviness in your pelvic area.
Daytime rest is essential for new mums. Lie flat when you rest. An ice pack can help with pain, swelling and healing in the early days after the birth.
Taking care of yourself after birth
It’s safest to change your baby on a mat on the floor, but this can be hard on your back. It’s OK to use a change table too, which is better for your back. Always keep a hand on your baby to stop her falling.
When breastfeeding, relax your neck and shoulders. Support the lower part of your back with a rolled-up towel or cushion. Use arm rests or a cushion under your arms, and have both feet flat on the floor.
Take care of your pelvic floor. Avoid straining when you have a bowel movement – take your time, lean forward with a straight back, and relax. Have high-fibre cereals, fruit and vegetables, and extra water.
Gentle exercise for recovery after birth
Do gentle exercises for your pelvic floor and abdominal muscles. Rock your pelvis while lying down. When standing, roll your pelvis in a circle. This will make you more comfortable and improve your bladder control.
Return to exercise slowly, and avoid intense or heavy exercise. Also avoid exercises that strain your pelvic floor and abdominals for at least 12 weeks. Talk to your GP or a physiotherapist about the right exercise for you.