5 Tips for Postpartum Healing with Dr. Nichelle
We often prepare for birth with birth classes or books, but it’s about time we all start reminding women that preparing for the postpartum period is equally important. Our American culture differs greatly from many other cultures. We have not taught women about the art of slowing down postpartum and the value this has on their healing and overall health long term. In fact, the issue is not solely that we don’t teach this more, it is that we don’t support it well either.
As Mahatma Gandhi is famously quoted for, “Be the change you wish to see in the world.”
We can start being the change we wish to see. We can support pregnant and postpartum women more by teaching them things we have learned in postpartum. We can provide nourishing meals, check-ins, support for each other in the workplace by taking on more work surrounding their maternity leave, or help with other kids.
Here are my top 5 tips for postpartum recovery as a mother of 3 and a chiropractor who works mostly with prenatal and postnatal women:
1. Prepare for postpartum during pregnancy.
We are generally great in our society about making sure we take classes to prepare for labor & birth, breastfeeding, and how to care for a newborn BEFORE they happen. But we don’t as a society encourage the preparation of postpartum healing before we are in the thick of it! (As a side note, we also don’t place an emphasis on preparing for pregnancy, which is invaluable as well).
You may be thinking, “Well crap, I’m already postpartum. I am totally screwed.” If you’re already postpartum, no worries. You will be just great! However, if you are still pregnant now is the time to think about how much time you will take to rest and heal after baby, when is the best time for you for your mother to come visit, who will be helpful when baby is here, do you know what meals or supplements to have postpartum, do you know what you will need for postpartum healing, will anyone be bringing you by meals, do you have a list of providers who can help you with breastfeeding, midback pain, etc.
It is valuable to read books like “The Fourth Trimester” or “The First 40 Days” during pregnancy to understand how to prepare and what to expect. There is also tremendous value in having a birth doula. They can help you prepare for not only birth, but also postpartum! There are also postpartum doulas who you can hire during pregnancy or once your baby is here who help with a variety of support for the family from meals to cleaning to caring for the baby to breastfeeding support.
2. Take the time to rest and heal in the beginning weeks postpartum!
I wish I had someone discuss with me the importance of resting postpartum. At the very least, I recommend taking two weeks to rest, heal, and bond with your baby. This means not going on walks (even if it's tempting), not doing unnecessary errands or household tasks, and trying to get off your feet as much as you can. Try not to worry about working out, try not to worry about the laundry or dishes, and try to not to have any big agenda. The first two weeks postpartum are incredibly valuable to allow your body to heal. The two weeks really allows your body to heal, especially your pelvic floor.
3. Get in to see your chiropractor!
I am admittedly biased on this tip. However, after three postpartum experiences myself and treating countless women postpartum, I stand by this as a significantly important tip. Ideally, finding a chiropractor specialized in postnatal care, who also has experience in postpartum rehab.
There are so many structural changes that occur during pregnancy over the course of 9 months and within mere moments due to the birth of your baby (vaginal or cesarean) your body undergoes another round of significant structural changes. And on top of that your posture and habits surrounding caring for a newborn put quite the stress on your body. While pregnancy and newborn care alone are reasons to see a chiropractor, the process of birth is an absolutely prime example of why a chiropractor should be one of your first reasons for leaving the house.
During a vaginal birth, your pelvis undergoes significant transformation to allow your baby in through the inlet and out. Because of this process many women have misalignments in their sacrum that can cause many issues such as pain when lying on their back, pain at their pubic bone, feeling uncomfortable when walking, and more. Getting in for care and checking the alignment of your pelvis is important for your overall progression in postpartum rehab.
But let’s not forget the postures and tasks required of your body as your care for a newborn can wreak havoc on your neck, jaw, mid back, low back, elbows, wrists, thumbs, and ribs. Chiropractors can help relieve these aches and give you rehab to help in the postpartum healing process.
4. Begin with the foundations and steadily progress in rehab and exercise.
The foundation is key to building a strong building and the same is true for building a strong and optimally functioning body. When you have the 6 week clearance and just dive right into where you were before, your body is not ready for this. Your body went through a lot and needs the gradual return to movement. You can begin foundational movements within the first week postpartum such as active breathing, connection to your deep core, and some basic movements. As the weeks go on, you will be ready for more and more movements to challenge your body.
By the time 6 weeks rolls around, the main foundational movements can be mastered and you can be working towards more movements to prepare your body for the activities you love doing such as running, hiking, lifting, etc. It does not mean you are running yet, in fact, most of us in women's health agree that 12 weeks is a way more optimal start date running. However, you can begin working on more postpartum rehab to prepare you optimally for when you do begin your sport. Finding someone who specializes in postpartum rehab is the best way to help you navigate this journey.
5. Nutrition, sleep, and social connections are equally important to the postpartum recovery journey as the actual rehab exercises.
Nutrition is such a huge part of our health and absolutely vital to how we heal. We need to be putting foods in our body that are nutrient dense and healing. The book The First 40 days mentions a lot of things to be aware of in the food choices postpartum such as warm and easily digestible foods. Other big items to consider are: soups with bone broth for the collagen, high iron foods, high-fat foods, foods rich in omega 3s, iodine rich foods, soft cooked vegetables, well cooked grains and starches, warm fluids ,increased protein intake, and increased water intake.
Sleep is vital for healing as well. If you just rolled your eyes, I get it! Getting quality sleep with a newborn is not easy. I suggest in the beginning weeks to nap when the baby is napping. I also encourage you to find a 4 hour chunk you can get sleep. Perhaps it is at 8pm-12am when your baby initially goes down before the first wake up. Perhaps the baby wakes up at 10pm and your partner can stay awake to take care of your baby. Maybe you can get from the 3am wake until 7am because your partner will take the baby in the morning. The difference between 2-3 hours of sleep and 4 is huge in how you feel and makes a difference for healing.
Social connections are paramount to our postpartum experience as well. Many women can feel isolated and alone in these initial months. Connections with old friends, family, and new moms can make all the difference in our mental health postpartum. Making a plan for how you can get support from friends postpartum can be made during pregnancy before you are in the thick of it!
Please keep in mind that there is no one way to prepare and recover for the postpartum journey. Every woman has a different body, a different birth, a different support system, etc, which means there is not just one way to heal and the journey will look slightly different for everyone. Be kind to yourself as you begin the journey into motherhood whether it is your first postpartum experience or beyond!