Recovery after birth

Exerciții pentru podeaua pelviană

  • Este esențial să începeți exercițiile pentru podeaua pelviană cât mai curând posibil după ce ați născut.
  • You can start your pelvic floor exercises after you have gone for your first wee and your bladder is working. If you have a catheter in, wait until this has been removed and you have been able to wee normally.
  • Even if you have stitches you should still start doing pelvic floor exercises as soon as possible as it will help with healing and discomfort
  • To find out more information about the benefits of pelvic floor exercises and how to do them please watch this video:

 


Acest videoclip este disponibil cu subtitrări în alte limbi.

Toileting

  • If you have had an episiotomy (cut) or tear, try to gently clean the area with water and avoid perfumed products
  • Change your sanitary towel regularly to reduce the risk of infection
  • If your pain persists or increases, or you notice an offensive-smelling discharge please contact your midwife or GP

Bladder

  • If you are unable to pass urine or feel like your bladder is not completely emptying, please contact your GP
  • It is important to ensure you drink enough after your delivery. Aim for approximately 1.5 to 2 litres per day (you may need to drink more if you are breastfeeding)
  • Try to avoid caffeinated drinks, fizzy drinks, and alcohol as these may irritate your bladder and cause urgency
  • Try to avoid going to the toilet ‘just in case’ even if you have a fear of leaking

Bowels

It is important to avoid constipation after your delivery as this puts extra strain on your pelvic floor muscles. To prevent constipation, make sure you drink plenty of fluid, increase the fibre content in your diet. You may also be prescribed some laxatives whilst you are in hospital.

To help you open your bowels:

  • Stați pe toaletă cu un scăunel sub picioare
  • Genunchii trebuie să fie mai sus decât șoldurile
  • Aplecați-vă în față și puneți-vă coatele pe genunchi
  • Umflarea abdomenului
  • Îndreptați-vă coloana vertebrală
  • Nu vă forțați și mențineți-vă mușchii abdomenului relaxați

Do not strain and keep your tummy muscles relaxed. It is helpful to take a slow breath in through your nose so that your stomach moves outwards, and your chest remains still and then exhale through pursed lips.

De asemenea, vă poate fi util să vă sprijiniți perineul atunci când vă deschideți intestinele. Perineul este zona dintre canalul dorsal și vagin.

At home

It is important to rest after your delivery to help you recover. When you feel able, gradually build up your activities levels as pain allows.

Further information:

Early Postnatal Physiotherapy Advice Leaflet Înapoi la sarcină și după naștere