No matter how you delivered your baby, the postpartum recovery period is generally considered to be the first six weeks after childbirth. This doesn't mean that at six weeks you'll magically bounce back to pre-baby condition.
Until your six-week postpartum check up, you shouldn't be doing any serious exercise, says Amy Gildner, an orthopaedic physiotherapist and certified pelvic floor physiotherapist at West End Mamas in Toronto. “It's definitely a time to rest and repair,” she says.
The practices during these days may vary depending on which part of the country you are from. But largely, the first 40 days are seen as a confinement period, meant for you to recuperate, gain strength and bond with your new baby.
Think of it as an investment that will pay off greatly as you walk through and beyond the fourth trimester. Prepare for the 5-5-5 rule: 5 days in the bed, 5 days on the bed, 5 days near the bed.
Rest is essential for physical healing. People who rest after giving birth stop bleeding from that wound generally between two to three weeks postpartum. People who don't rest often bleed for closer to six to eight weeks. Our bodies tell us what they need, but it's our choice whether or not to listen.
Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again.
Avoid stairs and lifting until your doctor says these activities are OK. Don't take a bath or go swimming until the doctor says it's OK. Don't drive until your doctor says it's OK. Also wait until you can make sudden movements and wear a safety belt properly without discomfort.
“Most women take about six weeks to completely heal after having a vaginal delivery,” Goist says. “This includes any vaginal tearing and the uterus shrinking back to a normal size.” With that in mind, she says doctors typically recommend taking it easy during this time.
The American College of Obstetricians and Gynecologists (ACOG) recommends women take at least six weeks off work following childbirth.
Many health care providers recommend waiting 4 to 6 weeks after giving birth to give your body time to heal before you have sex. When you're ready for sex, be careful – you can get pregnant even before your period starts. This is because you may ovulate (release an egg) before you get your period again.
The length of time stitches take to heal will depend on the reason you need them. It tends to take between 2 and 4 weeks for stitches between the vagina and back passage (perineum) to heal, but everyone is different and you may find it takes longer.
Walking not only lets you test out how well your body feels after delivery — looking at you, vaginal tears — it also eases you back into physical activity without risking major injury. “Walking is great,” Allen adds. “In general, movement helps everything.”
Avoid lifting anything heavier than your baby for 6 weeks after birth. Tighten your tummy and keep your back straight if you need to lift something around the house. Until around 12 weeks (3 months) after birth, you will still be healing inside. It is OK to start walking, do low-impact aerobics or cycle.
One thing that often surprises my patients is that you should not drive for two weeks after delivery. All deliveries, whether vaginal or cesarean, involve some blood loss. This blood loss could cause some weakness which could impair your driving ability.
How much weight do you lose after giving birth? Once baby has been delivered (along with their accompanying placenta and amniotic fluid), most women lose an average of 10 to 13 pounds. First week after delivery: You'll probably continue losing weight with the loss of retained fluids.
Uterus involution is a natural process that involves your pregnant uterus returning to its pre-pregnancy state. The process begins after you deliver your baby and the placenta and takes about six weeks to complete.
If you delivered vaginally, you may drive when you feel comfortable and have stopped taking pain medications. If you had a cesarean section, wait at least two weeks before driving.
The cramps are usually most intense on days two and three after delivery, but they should disappear within a week or two. You will find your cramps more intense while breastfeeding, as nursing can often stimulate uterine contractions.
For the first couple of days after giving birth, you'll be able to feel the top of your uterus near your belly button. In a week, your uterus will be half the size it was just after you gave birth. After two weeks, it will be back inside your pelvis. By about four weeks, it should be close to its pre-pregnancy size.
It pays to be extra careful for the first month — the younger your baby, the less time her immune system has had to strengthen. (This is especially important for infants born prematurely or with other health concerns.)
There's no need to wait until 6 weeks or 2 months of age. Getting out, and in particular, getting outside in nature, is good for parents and babies.
Whether you delivered vaginally or by C-section, skip intense gym workouts for six weeks to give your body time to finish most of its healing. While it may not seem like it right now, you will get back to your pre-baby and pre-pregnancy exercise routines (if that's your goal), so there is no need to rush things.