Just had a baby? Here are our best practices to follow!
I do a lot of thinking when I run and today was no exception.
I was thinking about the best things a new mom can do got to ensure her best recovery after baby. So, below are 6 ways you can prioritize your recovery as you transition into your new role.
The first is to make sure you get plenty of rest, Prioritizing sleep and rest in the first month of your parenting journey will help with recovery, assist you with the transition and demands of caring for a new baby and can help to balance our moods and manage overwhelm. On the days you can’t sleep/nap we hope you find a quiet place to lie down with no distraction and just breathe deeply for 15 minutes. Still find that hard? Pick a meditation app for your iphone or iPad, there are hundreds of free aps available on iTunes, so there is lots of choice out there, simply find one you like!
Eat well and stay hydrated. The life of a new mom is busy, so busy that you often forget to eat OR wait too long in between meals. This is a terrible habit to get into because it puts your body into survival mode. This means higher levels of cortisol (stress hormones) and can cause other hormonal levels to become unbalanced. Make sure you have easy access to fruits, vegetables, protein and complex carbohydrates throughout the day. A great snack is apple slices with natural peanut butter or carrots & cucumber with hummus. Put these foods in highly visible areas and you will be more inclined to grab them when you are hungry vs. reaching for the chocolates.
Looking after a newborn is lots of hard work and we often overlook our basic needs as we tend to our new baby. It is so important for family & friends to support this transition to motherhood by taking over household duties like cooking and cleaning and making sure a new mama has appropriate sleep and rest.
As you begin your recovery you can engage in some regular, easy walks with your baby. A gentle and slow walk around the block is often enough in the early days post delivery. Take it slow, especially if recovering from any perennial trauma or cesarean birth. It is important that you don't overexert yourself, just head out doors for 10 -15 minutes each day, slowly progressing to a longer duration. Gentle walking can help ease your muscles into recovery after all the hard work of labour and it helps to regulate bowel function and improve your sleep. Regular walks are also good for baby because it helps them to settle into predictable routines. Stretching is also really important. You can begin to add in these exercises once your baby is 2 weeks old. Always make sure to check with your OB/Midwife prior to engaging in any exercises.
Have a pelvic floor assessment completed by a Physical Therapist with additional training in Pelvic Floor. This simple exam can save you time, money and improve your comfort. Although urinary incontinence is common during pregnancy and post-partum (you pee a little when you laugh, jump or sneeze) it is not normal. An assessment can be preventative and can save you from back pain, pubic pain, hip pain or even pelvic organ prolapse. An internal exam is required BUT the amazing women who are trained in this field are non-judgmental, fully trained and are amazing at reducing any anxiety about the exam itself. Your Midwives & OBBYN's do not check for the integrity of your pelvic floor function. They may examine you to ensure that any injury has healed (meaning the stitches have dissolved, no infection etc), but only a pelvic floor therapist is trained in healthy muscular function of the pelvic floor.
Often people ask us about “mummy tummy’ or Diastasis Recti. During pregnancy your abdominal wall and linea alba have stretched and adapted to your growing uterus, Your deep core muscles, including your TVA, have also stretched to support your growing baby. Often after birth we are left feeling weak and have a harder time connecting with our core. We recommend that your early recovery focuses on your core and pelvic floor and that you slowly progress into a more structured fitness routine. Some people are ready as early as 6-8 weeks in an uncomplicated vaginal birth or 10-12 weeks after a cesarean or belly birth. If you are still feeling weaker in your core you may want to be assessed for Abdominal separation. This can be done by your Pelvic Floor Physio or you can do a self-assessment. If you have any core weakness, regardless of any separation, you should address it sooner than later. A strong Core is essential for proper function and daily movement. We do not recommend assessing prior to 8 weeks. Almost all pregnant people have some amount of abdominal separation in the immediate postpartum, therefore early assessment is not an accurate observation.
I highly recommend that you incorporate an element of strength training/resistance training to your cardiovascular program. Did you know that women lose an average of 5lbs of muscle mass each decade? This leaves us more susceptible to injury & increases our risk of osteoporosis. So, if you want strong bones and want to prevent osteoporosis as you age, start lifting things up and down. Also, women who incorporate strength training have more lean muscle mass and a higher metabolism which are pluses in my book :)
If you are able to put these things into practice I guarantee that you will have more energy, increased stamina, improve your mood and you will be a happier parent too!
First Published July 2015
Updated November 2021
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Durham (Formerly FITMOM Durham) has been operating in Durham Region since 2010. Our community is a thriving and welcoming space for you and your littles. #startwithus by purchasing one of our class passes. We can’t wait to have you join us!