Harmony’s Postpartum Recovery Road Map

Did you have a birth plan? Yes! Then why not have a postpartum RECOVERY PLAN?

While expecting mothers put a lot of emphasis on their birth plan, they often overlook the importance of a postpartum recovery plan, which is equally critical. As a new mother, it is important to prioritize your mental, physical, and emotional well-being to ensure a healthy recovery. Let's discuss the benefits of preparing a postpartum recovery roadmap.

Lets talk about some eye opening stats!

• Approx. 1 in 4 women experience pelvic floor dysfunction after a baby, irrespective of mode of delivery.

• As many as 1 in 3 women experience bladder leakage after having a baby - one study showed that 32% of the participants reported Stress Urinary Incontinence after giving birth.

• In the first 3 months after giving birth, 61% of women report pain & other problems when trying to have sex with their partners. 20% of women still say they experience pain with sex up to 12 months after giving birth.

• Up to 50% of women will have some degree of Pelvic Organ Prolapse after pregnancy and giving birth - regardless of if the birth was vaginal or cesarean. Prolapse can be symptomatic, or you can have a prolapse without symptoms. One study showed that about one-third of women who give birth vaginally will experience symptomatic Pelvic Organ Prolapse up to 12 months later!

• Diastasis recti is one of the most common problems women experience after giving birth. It can affect up to 60% of people after having a baby.

• Research shows that up to 75% of women report having low back pain in the months after delivering their baby, and back pain can persist for 3-6 months or more after giving birth!

0 -2 Weeks

Who will be there to support you during this precious time? 

Are there people in your life, such as a partner, parent, doula, friends, or neighbors, who can step in and lend a helping hand? 

Consider having someone assist you in preparing healthy meals before birth and freezing them for easy access afterward. Your body will thank you.

Sink into your cozy baby bubble with plenty of quality time for you, your precious newborn, and the ones closest to you. Relax and rejuvenate by eating nutritiously and taking things slow, while reconnecting with your breathing and pelvic muscles as your body continues to heal and recover.

During this time, it is common to feel discomfort or pain near the perineum. This discomfort could be felt anywhere near your pelvic floor including the tailbone and rectum. Just know, your body is working hard to heal.

Pro Tip:​ Monitor the pain your body feels. Follow the medication schedule recommended by your OB-GYN, Physician or Midwife. If you perform a chore, go on a walk, or any other activity that increases discomfort substantially in the perineal area, take a step back and allow your body a little bit more time to heal before performing that task again. Now is not the time to push through pain!

PAIN MANAGEMENT

Be sure to use ice packs, frozen baby diapers, the perineal spray bottle, and perineal witch hazel pads as frequently as needed. You can also perform a sitz bath where you fill a small layer of water in the bathtub and use epsom salts (follow directions on the bag). Epsom salts are actually magnesium sulfate which can help with muscle soreness, increased relaxation, and pain relief as your stitches heal.

THE ULTIMATE PELVIC FLOOR RELAXATION POSITION

Grab a pillow or two and put them under your sacrum. Prop your feet up on a table or bed. This position allows the pelvic floor to completely relax by unweighting the pelvis. Get in this position if you are ever experiencing pelvic floor discomfort.

SPLINT IF NECESSARY

While the scar is healing, if you need to cough, sneeze, or laugh, place your hand on your lower abdomen to provide counterpressure to the area.

EXHALE MAMA!

Always be mindful of your breathing. Do not hold your breath when you pass a bowel movement, urinate, or lift your baby. By focusing on exhaling during more strenuous movements and tasks, you are protecting the tissues of your perineum and avoiding any unnecessary pressure on the pelvic floor.

2-6 weeks

Recovery takes time and it's important to be patient. Remember, your body needs time to heal, and that includes your bladder and bowel function. So take the time you need and don't rush the process.

If you feel up to it, you can begin introducing gentle functional movement and small walk

Regaining functional movement after childbirth is crucial. Pelvic tilts and bridges are great for this, but avoid intensive strengthening until you've had your six-week check. Stay proactive about your postpartum recovery!

DIAPHRAGMATIC BREATHING

Starting day 1: Lie down comfortably on a flat surface. Place one hand on the middle of the upper chest. Place the other hand on the stomach. Inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward/outward against the hand, while the chest remains still. To exhale, let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still. When you inhale, relax your pelvic floor. When you exhale, contract your pelvic floor. This should NEVER feel forced or painful.

DEEP CORE ACTIVATION

Starting Day 1, you can begin gentle transverse abdominis exercises in sitting or lying down. Remember all of that deep core training we performed in The Push Lab together? Well, now that the baby is no longer in the womb, we need to re-coordinate these muscles and allow them to learn how to work properly without having a baby in our belly!

EXHALE MAMA!

Always be mindful of your breathing. Do not hold your breath when you pass a bowel movement, urinate, or lift your baby. By focusing on exhaling during more strenuous movements and tasks, you are protecting the tissues of your perineum and avoiding any unnecessary pressure on the pelvic floor.

6 – 8 weeks

Book your Mommy FitScan Assessment – Vaginal birth 6 weeks and C-Section at 9 weeks

The Mommy FitScan  post-natal check is a comprehensive in-depth assessment for a postpartum Low back, pelvic floor strength, and any scarring or tearing, abdominal gap, bowel and bladder issues. The Mommy FitScan is for all women who have given birth and still need support in their recovery. It includes an internal pelvic examination, postural screen, abdominal muscle exam, pelvic floor muscle assessment and screen for bladder dysfunction.

12 weeks

Take your recovery to the next level. Come back for an advanced assessment at 12 weeks check. At this point, we can re-evaluate your pelvic and abdominal strength and challenge you with body-weight exercises like press-ups, squat jumps, and single-leg work and progress your exercises. Let's push your limits together.

24 weeks

Congratulations! By 24 weeks postpartum, you should be free from pain and able to resume all your daily activities, including sitting, climbing stairs, and changing positions. Your Pelvic Floor strength should be fully restored, and we strive for zero bladder or bowel incontinence.

Sometimes there might be bowel and bladder issues or pain with sex still present if any of these issues persists, don't suffer in silence. Even if you're feeling scared or unsure, there are experts who can guide you to a happier, healthier life.