Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

Postpartum Recovery: What to Expect After Giving Birth

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Bringing a baby into the world is a momentous event, but the journey doesn’t end with childbirth. The postpartum period, also known as the fourth trimester, is a critical time of healing and adjustment for new mothers. Understanding what to expect during postpartum recovery can help ease the transition into motherhood and ensure both physical and emotional well-being.

Physical Recovery After Childbirth

The body undergoes numerous changes during pregnancy and delivery, and it takes time to heal. Here are some of the most common physical changes new mothers may experience:

  1. Vaginal Bleeding (Lochia):
    • After childbirth, the body expels excess blood and tissue from the uterus, resulting in vaginal bleeding known as lochia.
    • This discharge can last up to six weeks, gradually lightening in color and volume.
  2. Uterine Contractions:
    • The uterus begins shrinking back to its pre-pregnancy size through contractions, also called afterpains.
    • These pains can be more noticeable during breastfeeding, as nursing triggers oxytocin, which helps the uterus contract.
  3. Perineal Soreness:
    • If a mother had a vaginal birth, she might experience pain or discomfort in the perineal area, especially if she had stitches or an episiotomy.
    • Ice packs, warm baths, and pain relief medications can help alleviate discomfort.
  4. C-Section Recovery:
    • Mothers who undergo a cesarean section require additional recovery time due to the surgical incision.
    • It is important to follow medical advice regarding wound care, avoid heavy lifting, and rest as much as possible.
  5. Hormonal Fluctuations:
    • Hormonal shifts can cause night sweats, hair loss, and mood swings.
    • Drinking plenty of fluids, maintaining a balanced diet, and getting adequate rest can help regulate hormones.

Emotional and Mental Health Changes

In addition to physical healing, postpartum recovery involves significant emotional and psychological changes:

  1. Baby Blues vs. Postpartum Depression:
    • Many women experience mood swings, irritability, and sadness, often referred to as the baby blues, which typically subside within two weeks.
    • If feelings of sadness, anxiety, or hopelessness persist beyond this period, it may indicate postpartum depression, requiring professional support.
  2. Fatigue and Sleep Deprivation:
    • Newborns have irregular sleep patterns, leading to sleep deprivation for mothers.
    • Resting whenever possible and seeking help from family members or a partner can make a significant difference.
  3. Bonding with the Baby:
    • Some mothers bond immediately with their newborns, while others take time to develop an emotional connection.
    • Skin-to-skin contact, breastfeeding, and spending quality time with the baby can strengthen the bond.

Self-Care and Recovery Tips

Recovering from childbirth requires patience and self-care. Here are some tips to support a smooth postpartum recovery:

  • Prioritize rest: Sleep when the baby sleeps and accept help from loved ones.
  • Eat a nutritious diet: A well-balanced diet rich in proteins, vitamins, and iron promotes healing and boosts energy levels.
  • Stay hydrated: Drinking enough water is essential, especially for breastfeeding mothers.
  • Practice gentle movement: Light walks and pelvic floor exercises can aid recovery, but strenuous activities should be avoided initially.
  • Seek support: Talking to a partner, family, friends, or joining a postpartum support group can provide emotional relief and reassurance.

When to Seek Medical Help

While some discomfort is expected, certain symptoms require medical attention, including:

  • Heavy or prolonged bleeding
  • Severe abdominal pain or fever
  • Signs of postpartum depression (persistent sadness, withdrawal, or thoughts of self-harm)
  • Painful, red, or swollen areas that may indicate an infection

Postpartum recovery is a unique journey for every mother, with both challenges and joys. Understanding the physical and emotional changes, prioritizing self-care, and seeking support when needed can help ease the transition into motherhood. By giving their bodies time to heal and addressing their mental well-being, new mothers can navigate the postpartum period with confidence and resilience.

Postpartum Fitness Tips

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A common question among new mothers is how long after giving birth can they get back into their pre-pregnancy fitness routine? While you may think you’ll be able to quickly get back to the way you lived before being pregnant after you give birth, you may want to think again. After giving birth you may suffer from bad posture, general fatigue, and an achy body amongst other things. This means doing many common activities you did before pregnancy, such as exercising, may be difficult to adjust to for a bit. The pregnant body takes around 40 weeks to form, and in some cases, it can take almost as long as that to get completely back to your pre-pregnancy body. At the end of the day, your doctor will let you know when you’re okay to start working out again, but when you do begin it’s important you approach it safely. Here are a few tips to help you out in postpartum fitness.

 

Ease Into It

It’s important that you take your time when getting back into your fitness routine. Pushing yourself too much so soon after birth can actually threaten your overall recovery. Many doctors will recommend that you avoid exerting yourself for about 2 weeks after giving birth. After that, a good way to start is by taking a 5-minute walk and seeing how you feel.  As long as you feel okay and there isn’t any bleeding or aching, you’re likely fine to take a slightly longer walk the next day and continue slowly building how long your walks are over time. After you build this up for about 2 weeks, you can move into gentle upper-body stretching or even take a postpartum exercise class. 

 

Be Careful If Breastfeeding

Not every mother breastfeeds but if you are and you want to get back into fitness, it’s important you’re even more careful than usual. Weight loss shouldn’t be as much of a concern the first few weeks after giving birth until you’ve built up a stable milk supply. Some of the weight will naturally disappear during the first few days due to your body relishing the extra fluids it needed while pregnant. It’s also important you eat correctly if working out and breastfeeding, as breastfeeding mothers need an additional 500 calories a day than non-breastfeeding mothers.

 

Get Plenty of Rest

Getting rest and not overexerting yourself is more important than ever after having a baby. It’s easy to become sleep-deprived after having a baby, especially if your baby is waking up multiple times throughout the night, not letting you get a full night’s sleep. If this is the case, it’s important that you’re careful about overworking yourself. Exercise does have the potential to provide you with more energy but if your body is already lacking then it’s more likely it will just add to your exhaustion.