Postpartum Physical Aspects

Discomfort Relief Measure
Abdominal Weakness

-Pelvic tilts, tightening exercises

-Good posture, good body mechanics

-Good diet

-Patience to give body time for normal restoration

Afterbirth Pains

-Slow breathing

-Relaxation techniques

Sore Nipples, Breast Pain or Difficulty

-Call for help: Lactation Counselor

-LaLeche League

-Childbirth Educator

-Nursing mother/friend

-Read one of the breastfeeding books on reading list


-Drink lots of fluids

-Eat fruits, whole grain food, fiber rich foods

-Exercise: walking, pelvic tilts

-Stool softener


-Move slowly

-Lie down frequently

-Elevate legs

-Have you eaten lately?

-Contact care provider if continues after a day or two

Episiotomy Pain

-Sitz bath

-Ice pack or witch-hazel compress (TUCKS)

-Kegel exercise to promote circulation

-Topical anesthetic spray or ointment

-No tampons; no douching

-Good hygiene; wipe self from front to back; pat gently to avoid irritating area


-Drink warm fluids

-Avoid use of straws

-Exercise; walk, abdominal tightening

Hair Loss

-Use conditioner

-Good diet, vitamins/minerals


-Keep stools as soft as possible

-Use hemorrhoid preparation care

-Apply topical anesthetic

-Use witch-hazel compresses (TUCKS)

-Kegel exercises to promote circulation


-Nap when baby naps

-Go to bed early for a few nights

-Reduce or eliminate visitors

-Make conscious effort to stay in bed; do only absolutely necessary work for several weeks

-Get help from family, friends, or professionals for housework, laundry, shopping, childcare, and cooking

-Improve diet; increase foods rich in vitamin B, whole grains, eggs, brewers yeast

-Make use of relaxation techniques, meditation and visualization

-Exercise to stimulate circulation; walk with baby in backpack or stroller

-Devote time to yourself; read, bubble bath, shop

Episiotomy Care

-Observe color change: bright red, pinkish red, rusty-brown, whitish-yellow, dwindles until all gone

-Call care provider if bright red color returns

-Use sanitary napkins/panty liners

-No Tampons

-Keep fresh by showering daily - wash perineal area with soap and water

-Use peri-bottle each time at toilet


-Eat good diet - reduce unnecessary calories, but keep energy up

-Exercise: walking and swimming are great

-Patience: much of your pregnancy weight will be lost in the first week - the rest may take up to 3-6 months to drop away