Postpartum
Postpartum is the period of time after you have a baby. In a “normal” time, this is a very challenging time by itself. The 4th trimester is a time of amazing intensity and massive adjustment. This period of time, around 6 weeks, is a short season in life but a very important one. This time is after you have had 9 months of pregnancy, hours of labor, and delivery of a beautiful baby. Your body transforms again, your stamina and energy get tested, your connections to the world loosen and life is a bit different. In some cultures, the postpartum period of healing and adjustment was expected and supported. Her community would cook for her, nurture her and take all her responsibilities off her plate so she could transition healthy and happily from expectant woman to mother.
Support Network
Well, to a mom who just had a baby from March 2020 to present, this may look a little different with our current culture. With a widespread pandemic, having friends and family come over to support you and your new family probably looks a bit different. In most families, they may not have any outside support at all. Because of how contagious this virus is, restaurants are shut down, families are staying home, people are out of work and that will affect every person, but it will greatly affect, the postpartum woman.
How they can Help
As a woman goes through her postpartum journey, her body and mind undergo massive change and that change can be very difficult on her and her family. Having a great support network to help out with making food, helping with household chores, helping to take care of newborn baby, and simply put someone to just talk to can help massively with this change. Also, eating well, resting and starting to be active in a healthy way can also really help. Well how do you cope when that is all taken away or greatly diminished?
Here is what helped Me!
I got pregnant with my second baby December 2019 and delivered in September 2020. So I had a covid pregnancy. I am currently 4 months post-partum and have gone through the last 4 months with minimal support. The key to surviving physically and emotionally is to still make sure you have that support network, even if it looks different. https://thepelvicfloorplace.com/about/
The First 40 Days
One of my favorite postpartum books, The First 40 days divides the postpartum journey into 5 phases. https://www.amazon.com/First-Forty-Days-Essential-Nourishing/dp/1617691836/ref=sr_1_1?crid=34HCYR1WPKFR&dchild=1&keywords=the+first+40+days&qid=1611789166&sprefix=The+first+40+days%2Caps%2C326&sr=8-1
5 Insights:
- 1-RETREAT: Draw in your support network
- 2-WARMTH: Conserve, protect, and replenish your life force
- 3-SUPPORT: Receive help from your “village” so you can give fully to baby
- 4-REST: Create conditions within and without for good sleep and repair
- 5-RITUAL: Honor the significance and sacredness of this time.
Retreat
This time after having a baby is a time to rest and snuggle baby. So that means, you aren’t up and cooking/cleaning and taking care of other kids. Well, if you don’t have a good support network, that will make things difficult. Instead of having people come over, have them drop off meals at your doorstep, have people write you words of encouragement through email or snail mail, or set up a zoom call once a week with family, friends or a counselor to talk about how you and the baby are doing. Find ways to feel supported and encouraged even if you aren’t face to face. This will take a little more work, but trust me, its worth it.
Warmth
After going through pregnancy and labor/delivery your body has gone through the ringer. It needs to gently be nursed back to health and that involves rest and yummy, warm foods. Soft and warming foods are your go-to as they will give your digestive system time to heal such as broths. Vitamin C is important for your immune system, so a good supplement to stock up on.
Support
Make sure you have a support network that includes your immediate family, extended family, friends, neighbors and co-workers. Before you deliver, try to set up ways they all can help you and your family transition. That might include them bringing meals, watching your kids for you, setting up zoom/facetime talks or going for a social distanced walk. Have measures in place to keep you supported. Your postpartum experience will be that much healthier and happier!
Rest
During this first week, rest and good nutrition are the most important for a woman’s body post-partum. Day 3-4 usually is the hardest emotionally and physically as hormones change and prolactin starts to kick in. Be gentle with yourself as you move around your home and focus on resting and staying inside as much as you can, that part should be easy right now! As the weeks progress, your body is still very much healing and rest is still very important. Watch for signs that may indicate you are doing too much such as pain, bleeding, and fatigue.
My general rule for postpartum rest and activity: Week 1-In the bed, Week 2-Around the bed, Week-Around the house, Week 4-Around the Block
Ritual
Even though this is a truly hard time for postpartum, try to be present and enjoy the little things. We may never again be forced to stay home and cuddle our littles, so lets take advantage of it!
For more questions on postpartum, email Christina Trautman at thepfplace@gmail.com or check out my website at www.thepelvicfloorplace.com. On our website, you will find more education on prenatal https://thepelvicfloorplace.com/prenatal-physical-therapy/, post-partum https://thepelvicfloorplace.com/postpartum-physical-therapy/ and general pelvic floor rehab https://thepelvicfloorplace.com/pelvic-floor-physical-therapy/.