Postpartum, things to consider

A few things to consider...

Postpartum recovery is a very slow process and there are many things going on with your body. Your body is trying to return to its pre-pregnancy state and it's incredible how this all happens!  Your uterus, that at time of birth could hold 4L of liquid, will shrink back down to the size of a pear in a matter of weeks! Because of all the changes occurring in your body, it's important to consider them when beginning your post-delivery exercise routine. Be sure to talk with your health practitioner before starting any rehabilitation to ensure your body has properly healed.

Bladder: While the uterus is shrinking, it will eventually stop putting pressure on the bowels and bladder. But it's very common for women to still have weak bladder muscles.  Pelvic floor (kegel) exercises are very important as part of your exercise routine.  A great way to work them is while you're urinating, flex and release. Let your health practitioner know if these muscles are still weak a few weeks after delivery.

Breasts: If you're breast-feeding, be sure to feed or pump before working out as lactic acid can build in your milk supply. It will also help to release before so you can avoid leaking through your gym clothes and so that your breasts don't feel overly heavy and uncomfortable due to engorgement. You may want to even wear 2 supportive bras. High-impact movements and laying flat on your front should be avoided while you're adjusting to breast-feeding. You may also notice you're slumping your shoulders forward more because of your increased breast size and from feeding so be sure to stretch and strengthen your upper back and chest muscles. For women who are not breast-feeding, it may take a few weeks for the breasts to stop producing milk so you may want to wear extra supportive bras, apply cold compresses for relief and use breast pads to absorb any leakage.

Constipation: This is common post-birth particularly if you had a vaginal delivery and your bowel movements may be painful or uncomfortable. Be sure to eat lots of dietary fibre and drink LOTS of fluids (8-10 glasses a day). Pelvic tilts and perineal exercises can hasten the return to good muscle tone.

Cesarean birth: If you've had a C-section, stay in constant communication with your health care provider about your recovery/rehabilitation. It will take longer to recover and it's easy to tire after this process so rest often. You'll find your abdominal muscles are weakened and you will have less support for your lower back which means you need to be cautions when lifting anything, avoid lifting heavy objects. Re-learning postural alignment and strengthening of your core muscles will be most important when your health practitioner says you're good to go.

Fatigue: After the emotional and physical challenges of delivery and now being home with your little one, a new mother will be extremely tired. Take to exercise slowly and rest often. Many people suggest sleeping when baby's sleeping.

Emotions: A girlfriend of mine warned me of this recently, if you think you're moods are swinging in pregnancy, just wait until post. The extra fatigue won't help either. Get plenty of rest and recruit support from friends and family to either help you or run traffic control. What you need most: rest, nutrition, and emotional support. Postpartum depression is a threat to many new mothers. Signs include feelings of hopelessness, sadness, and persistent and unusual mood swings. Be sure to watch for these signs in yourself and in others. Exercise has been linked to reducing the threat of postpartum depression because it helps with the recovery process, improves self-image, and generally makes you feel better. If you feel as though you're falling into a slump, get out for a walk!

Appetite: Remember that if you're breast feeding, you should be consuming an extra 400-500 calories a day.  Your body will be burning calories at an incredible rate and your need energy. A health practitioner said to my friend's husband that his primary job was to make sure wife (new mom) ate, it can actually be easy to forget and you may be trying to figure out how to do everything with only one hand! If your partner is not comfortable in the kitchen, have some meals frozen beforehand and teach him a few basics (like a sandwich) before baby arrives.

While we get out to enjoy the world with our little ones, remember to take care of yourself too! It can be frustrating to go through the recovery process but this may be the one time in your life when you can allow yourself to actually slow down, stop and even smell the roses!

See you at the gym!