Physical Recovery
Your Healing Body
Physical recovery from giving birth takes an average of six to eight weeks, but this can vary considerably. If your body experienced trauma such as tearing, an episiotomy, severe blood loss or a cesarean, you will need more care and healing time than someone without these challenges. It may take a year or more to regain prepregnancy muscle tone and vitamin and mineral reserves. You can help speed your recovery by prioritizing your rest, nutrition and needs. It is also important to follow your health care provider’ s recommendations and not overexert yourself.
The Days and Weeks After Birth
These are common physical discomforts in the first days and weeks after birth:
• Continued exhaustion and soreness.
• Gas, bloating, hemorrhoids or constipation.
• Continued tenderness in the perineum, lessening with time.
• Breast tenderness from engorgement, nipple soreness or leaking breast milk.
• Continued bleeding and vaginal discharge, called lochia, that gradually subsides after two to six weeks.
• Leaking urine due to stretching of the pelvic floor muscles( stress incontinence).
• Profuse sweating, especially at night.
• Changing hormones may cause hair to thin, or you may lose large amounts of hair in the weeks and months following birth.
Help Your Body Heal
These steps can help ease and speed your body’ s recovery:
• Use ice on your bottom( perineum) for the first 24 hours to help reduce swelling and soreness.
• Soak in a few inches of warm water( or use a sitz bath) once a day for 20 minutes.
• Drink lots of fluids and eat well-balanced meals at frequent, regular intervals.
• Continue to take your prenatal vitamins and minerals, especially magnesium and iron.
• Rest and keep baby close.
Using the Bathroom
After giving birth, using the bathroom can feel intimidating. After urinating, rinse with a peri bottle( pictured), then gently dab dry. Don’ t strain while having a bowel movement. A stool softener can help, if needed.
Postpartum Recovery 5