The postpartum period is filled with physical and emotional changes that may feel overwhelming, yet support and understanding are within reach. Below are compassionate insights to help new moms find recovery, and learn self-care, and mental wellness with clarity and confidence.

Understand Your Postpartum Wellbeing: A Gentle Guide for New Moms

The early postpartum period is a time of major changes. It’s normal to experience ups and downs, but knowing what to expect might ease any worries you might have.

Common Physical Changes

After giving birth, your body needs time to recover. Here are some common physical changes you might experience:

• Vaginal bleeding: Called lochia, it is your body’s way of shedding tissue and blood from the uterus. It’s normal for it to be heavier at first and gradually lightens.
• Pelvic floor muscles: The muscles may feel weakened after delivery, especially if you had a vaginal delivery. Simple exercises, often recommended by your care provider, should strengthen them over time.

Some mothers may also experience severe pain or discomfort in certain areas. Always remember that your care provider is there to listen and lend a helping hand if something doesn’t feel right.

Common Pelvic Floor-Related Conditions in the Postpartum Period

It’s important to recognize symptoms and understand they’re often treatable with the right support:

• Urinary Incontinence: Leaking urine when sneezing, coughing, or lifting
• Fecal Incontinence: Difficulty controlling bowel movements
• Painful Intercourse: Discomfort during intimacy
• Vaginal Pain: Ongoing soreness in the vaginal area
• Lower Back Pain: Persistent pain in the lower back
• Pelvic Pain: A general feeling of discomfort or pain in the pelvic area
• Diastasis Recti: Separation of the abdominal muscles, which may weaken the core and affect posture

While these issues are common, they aren’t something mothers should have to endure long-term. If your doctor tells you that your pelvic floor-related issues are ‘normal’ in postpartum, you should go ahead and get a second opinion.

Specialists For Pelvic Floor Rehabilitation

You need the right care to restore your pelvic floor health. Here are professionals well-equipped for that purpose:

• Physical Therapists (PTs): Many PTs specialize in pelvic floor issues and offer tailored recovery exercises
• Physiotherapists: Similar to PTs, they are professionals who will assess pelvic health and provide rehabilitation support
• Personal Trainers with Pelvic Health Expertise: Some personal trainers have advanced training in postpartum health to guide you through gentle, effective exercises.

Health Signs You Must Not Ignore

You must also monitor for gestational diabetes mellitus postpartum, as women with GDM have an increased risk of developing type 2 diabetes.

The information here serves to guide you on your path to wellness, but it’s not a substitute for professional medical advice. The World Health Organization provides guidelines for postpartum care, emphasizing the importance of shared decision-making and evaluating maternal health during that period. Always consult with your healthcare provider to address any health concerns.

Emotional Changes and the “Baby Blues”

Emotionally, new mothers often go through an adjustment period. You may feel joyful in one moment, then tearful in the next. The emotional swing is often known as the baby blues. The baby blues usually appear in the first few weeks after giving birth and may include:

• Moodiness and irritability
• Feelings of sadness or being overwhelmed
• Trouble sleeping, even when the baby is sleeping

The baby blues are normal and tend to go away within a few weeks. However, if the feelings intensify or last longer, it may be a sign of something deeper, like postpartum depression.

Finding the Right Support: Care Providers, Support Groups, and Family

In times of change, having a strong support system might be incredibly reassuring. Here are some types of support available to new moms:

Family Members and Friends

Family members provide emotional support, perform household tasks, and offer companionship. Don’t be afraid to reach out; even a few minutes of shared time with a loved one will likely lighten your day.

HealthCare Providers

Your healthcare care provider is there to support you every step of the way. They respond to physical concerns, guide you on mental health matters, and provide health care resources to make your postpartum journey smoother. Don’t hesitate to bring up any questions or worry – they’re there to help.

Support Groups for Postpartum Women

Support groups offer a safe space to connect with other new mothers who may be feeling similar things. The groups allow you to share experiences, ask questions, and get advice from people who understand what you’re going through.

How to Nurture Your Postpartum Self 

Care for your body after childbirth boosts recovery and strengthens you for the days ahead with your newborn baby. New mothers often experience major physical and emotional changes, which may impact various aspects of their lives, including their sexual health and reactions to things. Simple steps like eating healthy foods and getting enough rest will make a noticeable difference in how you feel.

Prioritize Healthy Eating

Healthy foods provide the nutrients your body needs to heal and stay energized. Try to include a variety of fruits, vegetables, and whole grains in your diet. The foods support both physical and mental well-being, which is essential during the postpartum period.

Rest as Much as Possible

Rest may feel challenging with a newborn, but you must try to sleep when your baby sleeps, and don’t hesitate to ask for help from others when you need to rest. Adequate rest improves your mood, energy, and overall health.

Watching for Mental Health Warning Signs

Sometimes, postpartum depressive symptoms and other mental health conditions may become more noticeable over time. Be aware of any prolonged feelings of sadness, trouble sleeping, or overwhelming anxiety. If the feelings persist, reach out to a healthcare provider to guide you through the options available, such as medical intervention or therapy from licensed professionals.

Extensive Postpartum Visits: Why They Matter

Scheduling a comprehensive postpartum visit is an important part of recovery. The visits allow you and your care provider to discuss any lingering physical or emotional concerns. It is a time for you to ask questions, review your health, and make plans for long-term well-being.

Future Pregnancy Planning

For those considering another pregnancy, that visit is also a chance to discuss any health considerations with your care provider. Together, you’ll create a plan that supports you and your future family.

Expert Guidance on Postpartum Wellbeing

Dr. Kristal Lau is a distinguished postpartum wellness coach, and mother of two girls. She is renowned for her expertise in postpartum wellness. Her book, Postpartum 30, provides a compassionate approach to postpartum health, addressing the physical and emotional needs of new mothers. Dr. Lau’s insights offer encouragement, reminding moms of the importance of balanced care and gentle self-compassion in the precious early days.

FAQs on Postpartum Wellbeing

Q: How much rest should I aim for with a newborn?

A: Aim for short naps when your baby sleeps and consider asking family members or friends for assistance. It will support your physical recovery and emotional well-being during the postpartum period.

Q: When should I start exercising after giving birth?

A: Gentle movement like walking may begin early, but wait until your comprehensive postpartum visit to discuss more strenuous activities with your care provider.

Q: Is postpartum anxiety common?

A: Yes, postpartum anxiety is common and treatable. If you feel persistent worry or fear, reach out to your care provider for effective support.