Congratulations on the birth of your baby.
Please use this booklet as a guide for your first few weeks following childbirth.
This information page contains general advice only, we recommend a consultation with a pelvic floor physiotherapy at 6 weeks post for more in-depth and specific advice.
Vaginal delivery
-
Ice packs are excellent to help with pain and swelling in the perineal region.
Apply ice pack every 2 hours for 20 mins in the first 2-3 days after you get home. Then continue with twice daily ice packs until pain settles, however I recommend continue icing daily at least for 2 weeks to improve recovery.
-
It is safe to commence gentle pelvic floor exercises within the first 24 - 48 hours. The focus is on activation, not strength.
Start by engaging your pelvic floor, holding for 1 second, and release fully. Repeat 5-10 times, once daily. Increase hold time by 1 second each week but gradually drop the reps.
-
The general rule is to avoid lifting anything heavier than your newborn. If you have small children, encourage them to have floor time.
Avoid repetitive movements
-
Horizontal rest (resting lying down) is extremely important in the first 6 weeks postnatal.
Ensure you have 1 hour total of horizontal rest.
Caesarean delivery
-
Roll onto your side to get in and out of bed is the easiest way to reduce pain associated wth movement. Some may find it easier to crawl on hands and knees.
Gentle compression over the area with a firm towel or hand can help alleviae some pain with movement. Use this method when getting in and out of bed and even with cough and sneeze.
-
It is advisable to not lift more than your newborn in the first 6 weeks post caesrean delivery. This is to ensure that your incision site can heal properly.
Ask for help as able and encourage older children to climb or stick to floor level for cuddles.
-
Once you feel ready, regular and short walks are best and safe. Start with 5 to 10 mins daily and gradually increase.
Pelvic tilt are a great way to reintroduce small movements into the region.
Lying down with your knees, bent, gently flatten your back to the ground and release. Repeat 10 times daily.
Rest is important for recovery. Ensure that you are not on your feet for more than 30 mins at a time. Lie down to rest to allow for swelling and pain to subside.
-
Compression is helpful for pain and abdominal separation. It is safe to wear compression garments or tubigrip once you feel comfortable to aid recovery.
Aim to wear compression daily, making sure to take it off at night before bed.
Abdominal seperation
Ways to protect your tummy postnatal
Pelvic floor
-
What should we know about the services you provide? Better descriptions result in more sales.
-
What should we know about the services you provide? Better descriptions result in more sales.
Urinary incontinence
-
What should we know about the services you provide? Better descriptions result in more sales.
-
What should we know about the services you provide? Better descriptions result in more sales.
Bowels
-
What should we know about the services you provide? Better descriptions result in more sales.
-
What should we know about the services you provide? Better descriptions result in more sales.
Our Services
-
Description text goes here
-
Description text goes here
-
Item description
-
Description text goes here