Your postpartum body is going through a lot of changes. While it might be nice to be able to take a deep breath with ease, you’ll likely tire quickly and have a ton of postpartum body aches at the very least. Preparing for your health and wellbeing during the fourth trimester should be as big of a priority as caring for your newborn — after all, you’re a better mom when you can function optimally.
Postpartum body changes during the fourth trimester
Taking care of you: Fourth trimester workout and self-care
Working out your pelvic floor will be important to gaining control back over bladder issues. We said it and no, this isn’t part of the wonderful afterbirth glow we’re promised. Incontinence can happen for up to 8 weeks (or longer). The reason is the muscles and ligaments have softened to allow childbirth and need to strengthen. Kegels and pelvic floor exercises are important to regain strength and reduce bladder dysfunction.
You may want to workout sooner than later after giving birth — after all, who doesn’t want to drop the baby weight quickly? For those who didn’t have any complications during a vaginal delivery, you can likely start moderate exercise a few days after your child was born. Exercise might include walking, yoga, or other light-aerobic activity. If you had a C-section or experienced complications during delivery, talk to your doctor about when you can start working out.
Remember to pay attention to your body when starting a workout program. If you experience pain, stop and talk to your doctor. Drink lots of water to remain hydrated and wear a supportive bra with nursing pads to prevent leakage. Starting a fourth trimester workout program can help shed baby weight, improve sleep habits, and possibly help stave off postpartum depression symptoms so it’s good to start with what you can do comfortably.
Self-care during the 4th trimester
For a well-rounded self-care routine, make sure to care for all parts of you. Your skin may feel dry and itchy and you may have bouts with eczema</a>; be sure to shorten showers and use a moisturizer immediately afterwards. More serious conditions may need a steroid cream prescribed by your doctor. If your hair is brittle and falling out, try to reduce the number of times you wash it per week. Taking the time to care for you puts you in a better mental state to care for your newborn.
Take time to focus on your mental health, too. The 4th trimester is a time of high stress and anxiety with a new baby, so try and fit in time for yourself to relax and do things you enjoy, like reading a book or watching a movie. Let your doctor know if you are feeling extremely overwhelmed, and be aware of the symptoms of postpartum depression.
