If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches, pelvic floor and tummy exercises. It's usually a good idea to wait until after your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running.
If you had an uncomplicated pregnancy and vaginal delivery, it's generally safe to begin exercising a few days after giving birth or as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.
“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.
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.
Many midwives recommend a full week of bed rest, but Brewer understands that a week isn't always possible for most women (especially if you have other children). Try for at least a few days, if you can.
By waiting to give the newborn the first bath, studies show the newborn is better able to stabilize his or her blood sugar and temperature.
If you haven't already and you're feeling up for it, you should be able to resume a light workout schedule—think walks and stretches—about two weeks postpartum. Just remember to take it slow and avoid trying new things right now.
Don't overdo it
You may notice that if you try to do too much while you're recovering, your bleeding might increase. It's important to pay attention to your body and listen to cues that you need to slow down. Overdoing it after birth can lead to injury, muscle strain, and feelings of overwhelm or anxiety.
Bleeding often lasts for around for four to six weeks, but could last up to 12 weeks after your baby's born (RCOG, 2016). If you're worried, you can talk to a health professional. Bleeding will start off heavy and red to browny red. It will become lighter in colour and flow over time (NHS, 2021).
The first few weeks after delivery are an important time for you to rest whenever you can. Try and sleep or rest when your baby sleeps. This rest will help you recover. Avoiding heavy lifting: You should avoid lifting anything that's heavier than your baby while you're recovering.
Postpartum bleeding after exercise shouldn't change too much. If it does, you're overdoing it. You should also stop exercising if you feel pain.
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. Sitz baths (warm, shallow baths), regular baths, and showers are safe after vaginal delivery and can help with discomfort.
Expect it to take around six weeks for your uterus to contract fully. At six weeks, you may have already lost the weight you gained during pregnancy. This is especially true if you're breastfeeding.
The optimal position for sleeping during postpartum is on your back, surprisingly. Place pillows under your legs to support your low back, one under your thighs and one under your lower leg/feet!
It is important to keep the incision clean and dry. You can take sponge baths or showers. Drip plain or soapy water over the incision and dry gently with a clean towel. Your incision may itch as it heals.
If you delivered vaginally, baby is healthy and you want immediate skin-to-skin contact (also known as kangaroo care), your OB will lay baby on your bare chest or tummy right after delivery and drape a blanket over the two of you to keep baby warm.
Focus on getting enough rest and nutrition in the first few weeks. Start with light physical activities like walking. Pay attention to sharp pains and bleeding, which are red flags. Adjust exercises to accommodate your healing core and pelvic floor.
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.
Women may experience cramping pain and discomfort following the birth of their baby, as the uterus contracts and returns to its normal pre-pregnancy size. These pains usually last for two to three days after the birth. Women who have previously had a baby are more likely to experience after-birth pains.
The 4Ps (Parents, Partners, Past and Pregnancy) was developed for use with pregnant women and women of child bearing age.
When postpartum women return to “normal” too quickly they risk a host of complications: heavy bleeding; breast infections; and postpartum depression, which affects American women at a rate of 10 to 15 percent.
Lochia will smell like menstrual blood. Some describe it as musty, metallic, sour or stale. However, it shouldn't smell fishy or foul. This could mean bacteria has gotten into your vagina and caused an infection.
To cleanse the area, use the "squirt" water bottle you got in the hospital. After you go to the bathroom, rinse from front to back with warm water. Continue these rinses for as long as you have vaginal bleeding. Pat (don't wipe) from front to back to dry.