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How to Look After Yourself During the 4th Trimester

The postpartum period, often referred to as the fourth trimester, marks a critical time of physical and emotional changes for new mothers. As joyous as the arrival of a new baby is, it can also bring about significant challenges and adjustments.

Taking care of yourself during this period is crucial for your well-being and the well-being of your baby. This article will explore essential postpartum self-care practices, including ways to combat postpartum depression and baby blues, the importance of a healthy diet, and the support you can seek from family members during these first few weeks after childbirth.

At Maiden Lane Medical, we understand that the postpartum period can be both exhilarating and overwhelming. As you embark on this beautiful journey with your new baby, remember that your well-being matters just as much as your little one’s. Prioritize your postpartum self-care by nurturing your physical and mental health. 

If you or a family member are struggling with postpartum depression or baby blues, or if you simply need guidance on how to maintain a healthy diet while adjusting to new motherhood, our team of compassionate healthcare professionals is here to support you. Let us be your partners in nurturing a healthy and happy postpartum period with the care you deserve.

GET SUPPORT

During the postpartum period, a new mother can seek crucial support to navigate the challenges of motherhood. First and foremost, enlist the help of family and friends to assist with tasks while the baby sleeps, allowing you to rest and recover. 

Remember to nourish your body and eat healthy meals. Friends and family can also provide a helping hand by preparing and delivering healthy meals. Remember, seeking and accepting support during this time will positively impact your well-being and enable you to embrace the joys of motherhood fully.

LIE DOWN 

As you are recovering from giving birth, it’s important that you lie down as much as possible. This will give your body an opportunity to heal, and during this time, your uterus will shrink back down. Being on your feet will exert great pressure on sensitive areas that are trying to heal.

The weakness and stress may result in prolapse and worsening of your diastasis recti. You can reduce this pressure by lying horizontally, or even better, as you lie down, you can raise your tush by placing pillows underneath and practice diaphragmatic breathing.

DO KEGEL EXERCISE

Kegels are an excellent way to strengthen your pelvic floor muscles after undergoing vaginal birth. It is a simple exercise that involves contracting and relaxing your pelvic floor muscles. You may find it difficult to feel your pelvic floor muscles after childbirth due to swelling.

One way that can help is to sit on a chair and lift your perineum (the area between your anus and vulva) off the chair. You can also try doing this lying down with your tush raised up on top of a pillow or inversion wedge. This way, you will have the help of gravity to contract and lift those muscles.

Young woman with hands on belly because of constipation pain - Duffy & Bracken, NY

PROTECT AND ASSIST YOUR ABS

Diastasis recti is a condition that has been getting more attention in recent years. It is a term used to describe the separation of the rectus abdominis and stretching of the linea alba.

All women who carry to term will have diastasis recti. You can protect this area by avoiding movements similar to sit-ups and strengthening the deep abs. This transverse abdominis muscle helps to pull the diastasis together and strengthens your core.

When getting in or out of bed, you can lift yourself off or lie on your back by using the log roll technique and avoid lifting your head when lying on your back. By rolling on your side, you can reduce the strain on your abdominal muscles, preventing the diastasis from opening further.

Another way of assisting the muscle to close is by using taping. A therapist can assist you in placing the tape in the right places and can also teach you how to do so independently. A popular option is to use a corset or a girdle shaper. However, these can sometimes cause other problems. The increase in abdominal pressure and force on your pelvic floor can actually worsen a prolapse.

The 4th trimester is an important time for both you and your baby. You now have a baby that is depending on you. So look after yourself and make the best recovery possible by following these simple steps mentioned in this article. Listen to your body and let it be your guide.

If you feel that you have more pain than what is normal, need guidance with the proper exercises, or want a custom program, then book an appointment with a doctor or pelvic floor specialist. At Maiden Lane Medical Physical Therapy, we have many expert pelvic floor therapists that can help you with pre and postnatal. Give us a call to arrange an appointment.

FIND OUT HOW OUR DOCTORS CAN HELP YOU!

Prioritizing postpartum care is essential for new mothers as they embark on the journey of motherhood. At Maiden Lane Medical, we understand the significance of this transformative period and the need for personalized support. Our dedicated healthcare team is committed to providing you with the highest quality postpartum care, ensuring your well-being and the well-being of your baby. 

Contact us today to schedule a comprehensive postpartum visit that will help you navigate this phase with confidence and ensure a healthier, happier postpartum experience.

Find out how our doctors can help you!

FAQ

Below, you will find many of the commonly asked questions that pregnant women have. 

HOW LONG DOES IT TAKE TO HEAL POSTPARTUM?

It can take up to 18 months to make a full recovery postpartum. Be sure to rest well during your first three months and perform Kegels to help assist pelvic floor recovery. Pelvic Floor Physical Therapy can commence after your 6-week visit, when you should get started on the rehabilitation of your postnatal body.

WHAT IS PROLAPSE?

Prolapse is when either the bladder, uterus, and/or rectum protrudes into the vaginal wall. This not only occurs during pregnancy and childbirth but can also occur with chronic constipation.

WHAT ARE THE SYMPTOMS OF PROLAPSE?

Symptoms often include a feeling of pressure or falling out of the pelvic floor, a bulge in the vagina, often felt while showering, sexual discomfort, and/or incontinence. You will feel symptoms getting worse in the afternoon or evening and feel better in the morning.

The symptoms have varying degrees and can be so severe that the protrusion in the vaginal wall can extend outside the opening of the vagina. Be aware, though, that not all cases are as severe as this, so don’t underestimate the trauma that you have experienced during childbirth.

HOW CAN I RECOVER FROM PROLAPSE?

It’s recommended that you avoid straining, such as heavy lifting or high-impact activities, and get as much rest as possible for the first 3 months after childbirth. Laying down flat or having your hips raised by pillows or an inversion wedge will relieve the pressure exerted on your vaginal wall.

Kegels are a great way to strengthen your pelvic floor and vaginal wall, providing support for your prolapse. Try doing 80-100 a day, in 10 repetition sets, alternating between holding the contraction for 2 seconds and 10 seconds. You will probably have to build up to a 10-second hold and rest between sets, doing one set of 2 and 10-second holds 3 to 5 times a day.

WHAT ARE KEGEL EXERCISES?

This is a simple exercise that involves contracting and relaxing your pelvic floor muscles. You can locate these muscles between your anus and vulva. It is the same muscles that are used to hold in your urine.

WHAT CAN I DO IF I HAVE INCONTINENCE? 

This commonly occurs when you cannot feel your pelvic floor muscles due to the swelling and trauma of childbirth. You can arrange an appointment to see one of our pelvic floor specialists at Maiden Lane Medical Physical Therapy. They will give you specific exercises that you can do to locate and strengthen your pelvic floor muscles.

Medically Reviewed By

The postpartum period, often referred to as the fourth trimester, marks a critical time of physical and emotional changes for new mothers. As joyous as the arrival of a new baby is, it can also bring about significant challenges and adjustments.

Taking care of yourself during this period is crucial for your well-being and the well-being of your baby. This article will explore essential postpartum self-care practices, including ways to combat postpartum depression and baby blues, the importance of a healthy diet, and the support you can seek from family members during these first few weeks after childbirth.

At Maiden Lane Medical, we understand that the postpartum period can be both exhilarating and overwhelming. As you embark on this beautiful journey with your new baby, remember that your well-being matters just as much as your little one’s. Prioritize your postpartum self-care by nurturing your physical and mental health. 

If you or a family member are struggling with postpartum depression or baby blues, or if you simply need guidance on how to maintain a healthy diet while adjusting to new motherhood, our team of compassionate healthcare professionals is here to support you. Let us be your partners in nurturing a healthy and happy postpartum period with the care you deserve.

GET SUPPORT

During the postpartum period, a new mother can seek crucial support to navigate the challenges of motherhood. First and foremost, enlist the help of family and friends to assist with tasks while the baby sleeps, allowing you to rest and recover. 

Remember to nourish your body and eat healthy meals. Friends and family can also provide a helping hand by preparing and delivering healthy meals. Remember, seeking and accepting support during this time will positively impact your well-being and enable you to embrace the joys of motherhood fully.

LIE DOWN 

As you are recovering from giving birth, it’s important that you lie down as much as possible. This will give your body an opportunity to heal, and during this time, your uterus will shrink back down. Being on your feet will exert great pressure on sensitive areas that are trying to heal.

The weakness and stress may result in prolapse and worsening of your diastasis recti. You can reduce this pressure by lying horizontally, or even better, as you lie down, you can raise your tush by placing pillows underneath and practice diaphragmatic breathing.

DO KEGEL EXERCISE

Kegels are an excellent way to strengthen your pelvic floor muscles after undergoing vaginal birth. It is a simple exercise that involves contracting and relaxing your pelvic floor muscles. You may find it difficult to feel your pelvic floor muscles after childbirth due to swelling.

One way that can help is to sit on a chair and lift your perineum (the area between your anus and vulva) off the chair. You can also try doing this lying down with your tush raised up on top of a pillow or inversion wedge. This way, you will have the help of gravity to contract and lift those muscles.

Young woman with hands on belly because of constipation pain - Duffy & Bracken, NY

PROTECT AND ASSIST YOUR ABS

Diastasis recti is a condition that has been getting more attention in recent years. It is a term used to describe the separation of the rectus abdominis and stretching of the linea alba.

All women who carry to term will have diastasis recti. You can protect this area by avoiding movements similar to sit-ups and strengthening the deep abs. This transverse abdominis muscle helps to pull the diastasis together and strengthens your core.

When getting in or out of bed, you can lift yourself off or lie on your back by using the log roll technique and avoid lifting your head when lying on your back. By rolling on your side, you can reduce the strain on your abdominal muscles, preventing the diastasis from opening further.

Another way of assisting the muscle to close is by using taping. A therapist can assist you in placing the tape in the right places and can also teach you how to do so independently. A popular option is to use a corset or a girdle shaper. However, these can sometimes cause other problems. The increase in abdominal pressure and force on your pelvic floor can actually worsen a prolapse.

The 4th trimester is an important time for both you and your baby. You now have a baby that is depending on you. So look after yourself and make the best recovery possible by following these simple steps mentioned in this article. Listen to your body and let it be your guide.

If you feel that you have more pain than what is normal, need guidance with the proper exercises, or want a custom program, then book an appointment with a doctor or pelvic floor specialist. At Maiden Lane Medical Physical Therapy, we have many expert pelvic floor therapists that can help you with pre and postnatal. Give us a call to arrange an appointment.

FIND OUT HOW OUR DOCTORS CAN HELP YOU!

Prioritizing postpartum care is essential for new mothers as they embark on the journey of motherhood. At Maiden Lane Medical, we understand the significance of this transformative period and the need for personalized support. Our dedicated healthcare team is committed to providing you with the highest quality postpartum care, ensuring your well-being and the well-being of your baby. 

Contact us today to schedule a comprehensive postpartum visit that will help you navigate this phase with confidence and ensure a healthier, happier postpartum experience.

Find out how our doctors can help you!

FAQ

Below, you will find many of the commonly asked questions that pregnant women have. 

HOW LONG DOES IT TAKE TO HEAL POSTPARTUM?

It can take up to 18 months to make a full recovery postpartum. Be sure to rest well during your first three months and perform Kegels to help assist pelvic floor recovery. Pelvic Floor Physical Therapy can commence after your 6-week visit, when you should get started on the rehabilitation of your postnatal body.

WHAT IS PROLAPSE?

Prolapse is when either the bladder, uterus, and/or rectum protrudes into the vaginal wall. This not only occurs during pregnancy and childbirth but can also occur with chronic constipation.

WHAT ARE THE SYMPTOMS OF PROLAPSE?

Symptoms often include a feeling of pressure or falling out of the pelvic floor, a bulge in the vagina, often felt while showering, sexual discomfort, and/or incontinence. You will feel symptoms getting worse in the afternoon or evening and feel better in the morning.

The symptoms have varying degrees and can be so severe that the protrusion in the vaginal wall can extend outside the opening of the vagina. Be aware, though, that not all cases are as severe as this, so don’t underestimate the trauma that you have experienced during childbirth.

HOW CAN I RECOVER FROM PROLAPSE?

It’s recommended that you avoid straining, such as heavy lifting or high-impact activities, and get as much rest as possible for the first 3 months after childbirth. Laying down flat or having your hips raised by pillows or an inversion wedge will relieve the pressure exerted on your vaginal wall.

Kegels are a great way to strengthen your pelvic floor and vaginal wall, providing support for your prolapse. Try doing 80-100 a day, in 10 repetition sets, alternating between holding the contraction for 2 seconds and 10 seconds. You will probably have to build up to a 10-second hold and rest between sets, doing one set of 2 and 10-second holds 3 to 5 times a day.

WHAT ARE KEGEL EXERCISES?

This is a simple exercise that involves contracting and relaxing your pelvic floor muscles. You can locate these muscles between your anus and vulva. It is the same muscles that are used to hold in your urine.

WHAT CAN I DO IF I HAVE INCONTINENCE? 

This commonly occurs when you cannot feel your pelvic floor muscles due to the swelling and trauma of childbirth. You can arrange an appointment to see one of our pelvic floor specialists at Maiden Lane Medical Physical Therapy. They will give you specific exercises that you can do to locate and strengthen your pelvic floor muscles.

Medically Reviewed By