Self care after giving birth
The first few weeks after having a baby are a time of great change. You may look at your baby with wonder and amazement, but at the same time you may feel exhausted from lack of sleep and overwhelmed by your new responsibilities. Regardless of the type of birth you have had, your body will go through many changes as it adjusts to not being pregnant and recovers. You may feel the physical and emotional effects of childbirth all at once or over a period of time. These changes are different for every woman.
To look after your baby well you need to look after yourself too. Eating well, getting enough sleep, being active and asking for help are all things you can do to look after yourself. Many women focus on labour and birth; however, it is important to equally focus on preparing yourself for caring for a new baby and maintaining your own wellness.
To look after your baby well you need to look after yourself too. Eating well, getting enough sleep, being active and asking for help are all things you can do to look after yourself. Many women focus on labour and birth; however, it is important to equally focus on preparing yourself for caring for a new baby and maintaining your own wellness.
Contacting your midwife
In the 4-6 weeks following birth you should phone your midwife if you experience any of the following;
- Sudden increased or offensive smelling vaginal bleeding
- If you develop a high temperature/fever (over 37.5, cool yourself and recheck in 20mins, if
over 37.8 all us right away) - A hot spot or intense pain in your calf or thigh, particularly when you flex your foot towards
yourself or significant swelling in one leg only - A hardened lump in your breast (not nipple), which is painful to touch or when feeding.
- Signs of infection in your stitches/section wound - Redness, heat or oozing
- Depression that affects your ability to cope and does not subside after a few days or any
thoughts of harming yourself or your baby.
Emotional wellbeing and Postnatal distress
Giving birth is an emotional and tiring experience and your hormones change dramatically in the first few days following birth. Many women get the ‘baby blues’ during the first few days or weeks after birth. The baby blues usually peak around the fourth day and then ease up in under two weeks. It's normal to feel down, unsure or anxious in the first few weeks after having your baby. If these feelings last longer than a few weeks they could be signs of postnatal depression. Signs include:
It is commonly expected that this should be the happiest time in your life. However, it is also a time of great challenges and learning experiences. Many women fear that they will be judged for not coping. Postnatal depression is nothing to be ashamed about, it’s important to share with your family and friends how you are feeling. Remember that it is far better for you and your baby to put up your hand and ask for help.
It’s OK to accept help from friends and whānau and to ask for help yourself. Often, it’s the help with the small, everyday things (looking after other children, meals, errands or housework) that makes a big difference. Try not to do too much too soon. Housework is not as important as you and your baby. If you have concerns about your mental wellbeing alert your midwife or talk to your GP. Complete the PND screening again and seek help as advised. You can find more information about seeking help here and here.
Have a plan ready for if you are finding it difficult to cope with your baby/their crying or if you are feeling overwhelmed. Sometimes you need to put baby down in a safe place (like their bed) and go outside for 2-5 minutes. Other times you may need to call a friend or family member for help or support. Read advice about coping with a crying baby here.
- crying a lot
- feeling hopeless, alone or guilty
- feeling anxious when doing things, you normally do with ease
- feeling angry
- not sleeping
- feeling you're a bad parent
- thoughts of harming you or your baby
It is commonly expected that this should be the happiest time in your life. However, it is also a time of great challenges and learning experiences. Many women fear that they will be judged for not coping. Postnatal depression is nothing to be ashamed about, it’s important to share with your family and friends how you are feeling. Remember that it is far better for you and your baby to put up your hand and ask for help.
It’s OK to accept help from friends and whānau and to ask for help yourself. Often, it’s the help with the small, everyday things (looking after other children, meals, errands or housework) that makes a big difference. Try not to do too much too soon. Housework is not as important as you and your baby. If you have concerns about your mental wellbeing alert your midwife or talk to your GP. Complete the PND screening again and seek help as advised. You can find more information about seeking help here and here.
Have a plan ready for if you are finding it difficult to cope with your baby/their crying or if you are feeling overwhelmed. Sometimes you need to put baby down in a safe place (like their bed) and go outside for 2-5 minutes. Other times you may need to call a friend or family member for help or support. Read advice about coping with a crying baby here.
Eating and sleeping
What you eat and drink will have a big effect on how you feel during the day and how well you sleep. When you are eating well you are looking after yourself and your baby too.
You can expect to be a little hungrier when you are breastfeeding. Your baby is growing at a faster rate than in pregnancy and you are still providing all they need, as well as recovering from the birth process. Try not to miss meals. Having healthy snacks during the day is important too.
Drink often, especially whenever you are thirsty, it is a good idea to keep a water bottle close by and make sure you are also staying hydrated and drinking water each time you are breastfeeding.
Find advice on eating well while breastfeeding here.
Getting the sleep, you need is not easy with a new baby or a very young child. Sleep is one of the most important parts of looking after yourself and your baby. Try to sleep or rest when your baby does. And try to accept that broken sleep and tiredness are part of being a parent. Breastfeeding hormones help you get a better quality sleep too. Read here for more tips on managing your sleep.
You can expect to be a little hungrier when you are breastfeeding. Your baby is growing at a faster rate than in pregnancy and you are still providing all they need, as well as recovering from the birth process. Try not to miss meals. Having healthy snacks during the day is important too.
Drink often, especially whenever you are thirsty, it is a good idea to keep a water bottle close by and make sure you are also staying hydrated and drinking water each time you are breastfeeding.
Find advice on eating well while breastfeeding here.
Getting the sleep, you need is not easy with a new baby or a very young child. Sleep is one of the most important parts of looking after yourself and your baby. Try to sleep or rest when your baby does. And try to accept that broken sleep and tiredness are part of being a parent. Breastfeeding hormones help you get a better quality sleep too. Read here for more tips on managing your sleep.
Being active and pelvic floor exercises
Being active can help you to recover from the pregnancy and birth, and return to your pre- pregnancy weight. Getting out of the house can help you feel better and more refreshed.
If you’ve maintained your fitness throughout your pregnancy you should be able to return to light aerobic activities within the first few weeks after birth. Start with a gentle walk and try to slowly increase your activity overtime. It is important to listen to your body and be especially mindful to protect your pelvic floor. If you have had a Caesarean section or a complicated birth, check with your midwife, as you may have to wait 4–6 weeks before doing anything more than simple activities.
Read physiotherapy advice on postnatal recovery here.
Pelvic floor exercises
It is normal for your pelvic floor to feel weak in the first few weeks after birth but it is important to start doing pelvic floor exercises to strengthen these muscles and prevent incontinence. It is common after having a baby to leak urine accidentally but it is not normal and can be helped with good pelvic floor care.
R.I.C.E. for the first 2-7 days
Rest - hold pelvic floor tight to cough or laugh or lift anything heavier than your baby. OK to practise gentle squeezes
Ice - apply ice pads for 5-10mins in a side lying postion every 2-3 hours as needed. Make sure to dry the area once done
Compression - some gentle pressure applied is good. It is better to sit on a towel not a pillow
Elevate – lie face down with pillows under your hips to elevate
Exercises From day 2-7 once you feel ready
10 pelvic floor squeezes at each feed. Hold each squeeze for 1-10 seconds. One second for each week old your baby is, until your baby is 10 weeks old. After 10 weeks, continue to hold each squeeze for 10 seconds.
If you’ve maintained your fitness throughout your pregnancy you should be able to return to light aerobic activities within the first few weeks after birth. Start with a gentle walk and try to slowly increase your activity overtime. It is important to listen to your body and be especially mindful to protect your pelvic floor. If you have had a Caesarean section or a complicated birth, check with your midwife, as you may have to wait 4–6 weeks before doing anything more than simple activities.
Read physiotherapy advice on postnatal recovery here.
Pelvic floor exercises
It is normal for your pelvic floor to feel weak in the first few weeks after birth but it is important to start doing pelvic floor exercises to strengthen these muscles and prevent incontinence. It is common after having a baby to leak urine accidentally but it is not normal and can be helped with good pelvic floor care.
R.I.C.E. for the first 2-7 days
Rest - hold pelvic floor tight to cough or laugh or lift anything heavier than your baby. OK to practise gentle squeezes
Ice - apply ice pads for 5-10mins in a side lying postion every 2-3 hours as needed. Make sure to dry the area once done
Compression - some gentle pressure applied is good. It is better to sit on a towel not a pillow
Elevate – lie face down with pillows under your hips to elevate
Exercises From day 2-7 once you feel ready
10 pelvic floor squeezes at each feed. Hold each squeeze for 1-10 seconds. One second for each week old your baby is, until your baby is 10 weeks old. After 10 weeks, continue to hold each squeeze for 10 seconds.
Breastfeeding and breast care
Breastfeeding can be challenging but learning as much as possible before your baby arrives will help. Download the breastfed NZ app and use that to guide you. See this pamphlet to learn about recognising and managing potential complications. I highly advise all first time mums or anyone who had breastfeeding issues to attend the free workshop at the hospital. Enrol here. Find support services for breastfeeding here.
Contraception
Your periods, and your ability to become pregnant again, will return at your body’s own pace. Remember it is possible to get pregnant during the month before your first period, as early as three weeks after childbirth. If you don’t want to become pregnant, use contraception. Most methods of contraception are safe and effective after childbirth. Read information here, and the talk to midwife about which type is best for you.
Cervical smear test
If you haven't had a smear test within the last three years, you can make an appointment to have a test 6 - 12 weeks after the birth of your baby. Book this with your GP or primary care doctor. Read information about smear tests here.
Your postnatal body
Pregnancy and birth create physical changes in your body. Your breasts change and you will have vaginal bleeding (called lochia). You may have stitches or swelling and many women will get haemorrhoids (piles). Read about what to expect and how to manage here.