We had a baby, now what?!
The time you spend with a newborn can be magical and also very intense. Remember to be gentle with yourself as you navigate adding a new member to your family.
During the “4th trimester” or 3 months after you give birth, your body will be going through many changes. Hormonal fluctuations can cause highs and lows in mood, hot flashes, and body aches just to name a few. You may also be feeling uncomfortable from lack of sleep, hunching over/ holding a new born, and from sleeping in new and awkward positions. Know that the best way to navigate this time in your life is to be patient with your body and to rest as much as possible while you recover. You just made a human and now you have to care for it!
When getting back to exercise, try to take it slow. Start with just walking and activating your core through deep breathing for the first 3-6 weeks. After that, focus on gentle core strengthening until 12 weeks. When you get back into your old routine, start more slowly than you may think. It is easy to injure yourself when your core is not as strong as it used to be.
If you are feeling anxious, depressed or overwhelmed, don’t hesitate to talk to a therapist. Post-partum doulas can also help you take care of baby and your household. If you chose to breastfeed and are struggling even a little bit, I highly recommend contacting a lactation consultant. Pelvic Floor Physical therapists are also a very important resource to help you recover post-partum. Having urinary leakage or internal pelvic pain would be a good reason to see a physical therapist. To find postpartum help, please visit our resource page on our website.
Even though it is normal to experience upper back and neck pain after having a baby, chiropractic care can help put your body at ease during this time. If you are experiencing pelvic or low back pain after having the baby, this is not necessarily normal. I recommend getting a chiropractic assessment, as this pain does not tend to go away easily on its own. Chiropractic can help relieve the effects of stress, can help increase milk production, and is a quick and easy form of self care.
We are child friendly so please feel free to bring your baby in with you to your appointments. The post-partum recovery period is actually 3 full years, so go easy on yourself and trust the process.
We look forward to caring for you and your little one!
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