How to prioritise recovery in the first 6-8 weeks after having a baby

Recently I’ve spoken with a number of women who are looking for advice about how they can prioritise their recovery and healing in the early weeks after giving birth.

While it is really important not to rush the process, there are some simple things you can begin, if you feel well enough to do so, that can promote healing and support your recovery.

Rest

It may seem obvious, but i’m talking about prioritising rest over other daily tasks. It’s the biggest tool we have in promoting healing, our bodies rely on it to keep our systems running effectively

Breathing

This could also be described as exercise. It may not be the first thing that comes to mind when you think of returning to exercise after having a baby but it is actually an extremely important element of returning to physical fitness. Not only can learning the correct breathing exercises help to reduce tension, boost energy and reduce stress and anxiety, but it can also engage your deep core muscles, positively influence your pelvic floor function and improve posture. These are great foundations to build in the early weeks that will benefit your return to more physical exercise when you can. 

Nutrition

The other big factor in postnatal recovery and healing is what you’re feeding your body during this time. Your body will thank you for putting in some good nutritional content! It’s something you could plan ahead for - batch cooking some healthy meals for the freezer, asking friends and family to help out, or asking for support from your partner such as making a healthy smoothie to leave you with in the morning before going off to work. Reducing your reliance on takeaways and ready-meals while your body is recovering can really help to speed up the process and ensure it is getting everything it needs to fully heal. It’ll also make a huge difference to your energy levels - and let’s face it, it’s likely you’ll need a bit of a boost in those first weeks and months!

Movement

Again, this means a gentle return to exercise. I think most of us associate exercise with a ‘workout’ but some of the most beneficial things you can do for your body after having a baby are simple stretches, walking, and gently reactivating muscles that are likely to be tired, sore and stiff in the first few weeks. 

It will be important that you have some professional guidance in the first few weeks. Depending on how your pregnancy has been, the type of delivery you had, and any medical history or complications you may have, the advice will vary somewhat. Having a prescribed plan can also help to keep you on track when you may not have the energy to do much more than follow a short instruction.

Our programme at The 360 Mama includes restful routines, mindful movement, gentle Yoga and Pilates sequences and specific rehabilitation exercises for your core, pelvic floor and posture. These will allow you to slowly build up the strength and energy levels to then progress to other forms of exercise when you feel ready. 

Hydration

Keeping well hydrated during the fourth trimester is essential to help your body adapt to the changes happening as you recover from your delivery. There is a common phenomenon of night sweats during the fourth trimester as the body expels some of the excess fluid from pregnancy. This can leave you feeling dehydrated in the morning, and if you choose to breastfeed, you’ll be using up plenty of fluids to produce a regular milk supply. 

Dehydration can lead to increased fatigue, a sluggish digestive system, headaches and nausea to name a few, so make sure you always have a glass of water nearby to sip on regularly throughout the day or monitor your daily water intake by filling a bottle at the beginning of the day. 

For further support or information about how to prioritise your postnatal recovery visit www.the360mama.com

Our comprehensive online postnatal programmes are put together with the expertise of a team of Women’s Health experts, from massage therapy, physiotherapy, nutritional therapy and exercise specialists to address all the key cornerstones of postnatal healing.