Postpartum Recovery and Managing Pain: A Guide for New Moms
Becoming a mom is a monumental life event, but the journey after birth brings its own set of challenges—especially when it comes to recovery and managing pain. Whether you’ve experienced a vaginal birth or a C-section, your body needs time to heal, and some level of discomfort is to be expected. However, pain should never be seen as normal or something you just have to tolerate. After 3 c-sections, I have learned there are tools, techniques, and resources to help you manage pain effectively and support your recovery process.
Pain After Birth: What to Expect
Postpartum pain is common in the days and weeks following childbirth, especially if you’ve had a C-section. Your body has gone through significant physical changes, and pain can be part of the healing process. It’s expected to experience tenderness, soreness, and discomfort as your body recovers. But it’s important to remember that persistent, worsening, or severe pain is not normal and should be addressed.
Use the Tools Available to Manage Pain
You don’t have to suffer through postpartum pain. There are several tools you can use to help ease discomfort:
1. NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or acetaminophen, can be effective in managing pain and reducing inflammation. Always consult with your healthcare provider to ensure these medications are safe for you, especially if you’re breastfeeding.
2. Heat Therapy
Applying a heating pad or warm compress to sore areas, such as the lower back or abdomen, can provide soothing relief. Heat increases blood flow to the area, easing muscle tension and discomfort. Please note: do not lay on an electric heating pad or sleep on one for extended periods due to health risks.
3. Compression
Wearing therapeutic compression or a postpartum wrap can offer gentle support to your abdomen, especially after a C-section. It provides stability to your core muscles, which can be especially helpful when moving around or lifting your baby. Just be sure not to wear anything too tight, as excessive compression can restrict breathing and healing.
4. Rest and Recovery
Giving your body the rest it needs is so important. It can be challenging as a new mom, but try to rest as much as possible in the early weeks of postpartum recovery. Taking breaks, asking for help, and avoiding heavy lifting are key to healing and reducing pain. Rest is productive.
Gentle Movements to Manage Pain
While rest is a priority, gentle movements can aid in recovery and pain management. These activities should be gentle enough to relieve discomfort without adding strain:
1. Belly Breathing
Belly breathing, also known as diaphragmatic breathing, is one of the simplest yet most effective techniques for postpartum recovery. It promotes relaxation, improves oxygen flow, and supports pelvic floor healing. To practice belly breathing:
Find a comfortable, seated position.
Place one hand on your belly.
Inhale deeply through your nose, feeling your belly expand under your hand.
Exhale slowly through your mouth, feeling your belly draw inward. This technique not only relieves pain but also helps reconnect you to your core. (bonus if you add some pelvic floor engagement!)
2. Pelvic Tilts
Pelvic tilts can be performed lying on your back with knees bent or sitting upright. They help relieve back pain, improve circulation, and gently activate the core muscles. Start slow and be mindful of your body’s response.
Seek Out a Manual Therapist for Help
For persistent pain or when you’re unsure how to manage discomfort, it’s wise to seek professional help. Manual therapists are trained to assess and treat pain while promoting healing. Here are some specialists to consider:
Physiotherapist: Specializes in postpartum rehabilitation and pelvic floor health.
Osteopath: Offers gentle, hands-on techniques to support body alignment and healing.
Massage Therapist: Helps relieve muscle tension and promotes relaxation.
Chiropractor: Can help address musculoskeletal pain and improve body function through gentle adjustments.
Remember: Pain is a Sign to Seek Help
While pain might be expected during recovery, it should always be taken seriously. If pain persists or worsens, don’t hesitate to reach out to a healthcare provider. Ignoring it can slow recovery or even lead to more serious issues.
Ready to Start Your Postpartum Recovery?
If you’re a new mom looking to support your postpartum recovery, I’ve got just the resource for you. Download my Core Restore Postpartum Guide to learn more about gentle movements, pain management techniques, and steps to rebuild your core strength. Remember, investing in your recovery is the best thing you can do for yourself—and your family!
