“Wound care” - peri bottle, ice pads, tucks pads, sitz baths. Wounds take 6-8 weeks to heal
Support during tissue healing: belly wrap, pelvic floor compression, exercise to reconnect to core, breath and posture
KEY to healing well is reducing constipation
Stool sitting in the rectum puts more heaviness down on pelvic floor & straining to have a bowel movement can hurt the pelvic floor
Hydration
Diet - soft cooked foods: soup, bone broth, stew, congee, oatmeal. Avoid raw vegetables and cold food.
It is fine to use a stool softener temporarily during this time (6-8 weeks)
Pooping posture: feet on squatty potty, use perineal pressure over vagina and perineum when gently pushing
When to see a PT, AKA things you don’t have to live with just because you had a baby
Urine or bowel leakage
Urine or bowel urgency
Pelvic pain, back pain, hip pain, tailbone pain
Scar - perineal or C-sections scar treatment
Vaginal pressure, if you think you have prolapse
How to see a PT
You have direct access- do not usually need a referral. You can choose where and who you want to see!
Pelvic floor therapy is a specialty - keep this in mind when scheduling at an orthopedic clinic
In Network - likely will have longer wait time and shorter appointments
Out of Network - shorter waitlist, longer and thorough appointments
Resources
Belly wrap: Bellies Inc and Lovesteady Pregnancy support band also works nice postpartum if the size is right.
Pelvic floor support: Bloomers from Lovesteady (formerly Bao Bei), or bike shorts
Exercise rehab:
Weeks 1-8 Postpartum should be focused on connecting to core, breathing and mobility.
App on phone: Birth Recovery Center (about $30 per month, has exercise and nutrition guidance)
Want individualized care or having issues with a program? See a PT
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