Congratulations on your new bundle of joy!
As you step into the world of motherhood, it’s crucial to understand the postpartum activity restrictions that will help you heal and recover safely.
Whether you’ve just delivered your baby or are preparing for the big day, this post will guide you through the essential do’s and don’ts of postpartum life.
Get ready to prioritize your well-being and embrace this transformative journey with confidence!
Restriction #1: Nothing In The Vagina
Vaginal Care After Birth
After giving birth, it’s essential to take proper care of your vaginal area to promote healing and prevent infection.
Here are some key tips:
- No tampons or intercourse: Avoid using tampons or having intercourse for 6 weeks (If you had a large tear it may be longer). Use large pads instead to manage postpartum bleeding which could last up to 6 weeks.
- Peri-bottle: Use a peri-bottle filled with warm water to gently cleanse your perineum (the area between your vagina and anus) after using the bathroom. This helps keep the area clean without causing irritation.
- Sitz baths: Take warm sitz baths for 10-15 minutes, up to three times a day, to provide pain relief and promote healing. Sit in a few inches of warm water, either in a bathtub or a special sitz bath basin.
- Pain relief products: Your healthcare provider may recommend using lidocaine spray or witch hazel pads for temporary pain relief, especially if you tore. Use these as directed, but don’t rely on them too heavily, as some discomfort is normal and can help you gauge your healing progress.
If you had a c-section and experienced labor before the surgery, you might still need some vaginal care.
Your healthcare provider will give you specific instructions based on your individual situation.
Restriction #2: No tub baths or swimming pools
- No tub baths for at least 2 weeks.
- No swimming pools until cleared by your doctor.
This is because there is a risk of introducing bacteria into your uterus, or wounds.
Showering and Hygiene
- Yes you are allowed to shower on postpartum day 1 🙂
- Let water run over your body, but don’t scrub your c-section incision or perineum (especially if you had a tear or episiotomy).
- You can use soap on the rest of your body, but avoid directly applying soap to your c-section incision or perineum.
- Pat your c-section incision or perineum dry with a towel.
- Lastly, there are no restrictions on washing your hair.
Restriction #3: No Heavy Lifting
- No lifting objects heavier than 20lbs for at least 2 weeks.
This is especially important after a c-section as it can disrupt the healing process and cause your stitches to break open.
Exercise and Physical Activity
Do You Really Have To Wait 6 Weeks After Giving Birth To Exercise?
Not always…
It depends on the type of delivery you had, the type of exercise you want to do, and how active you were before delivery.
Some women can start low impact exercise 1-2 weeks after delivery. Other women may not feel ready for at least 6 weeks, and that is okay!
Whatever type of activity you engage in, make sure you avoid any exercise that requires a great deal of core strength, especially in the immediate postpartum period.
But as always, check with your doctor for personalized recommendations.
Guidelines for Physical Activity After Delivery
The American College of OBGYN states that women can resume physical activity a few days after a normal vaginal delivery, if they had a healthy pregnancy.
Once you feel ready for it, you can start by doing 10-minute sessions of moderate-intensity aerobic activity.
This includes things like brisk walking, cycling, etc.
You can also add in pelvic floor strengthening exercises like the ones I describe here.
If you lift weights, here is a general timeline of what to expect for getting back to your gym routine.
Household work and Driving
- Wait at least 2 weeks before resuming household work after vaginal delivery.
- Driving restrictions depend on pain levels, medication use (opioid or not), and fatigue.
- Consult with healthcare provider for personalized guidance.
Other Postpartum Healing Tips
Avoiding constipation
- Drink plenty of water and eat fiber-rich foods.
- Use stool softeners if taking narcotic pain medication as narcotics could make you very constipated.
Walking
- Walking is one of the best exercises you could do immediately postpartum. In fact we like you to start walking as soon as your epidural wears off.
- Start as soon as you feel ready and increase gradually.
I discuss the benefits of walking in the postpartum period in my post Getting Fit After Pregnancy.
Pelvic Floor Exercises
- Pregnancy and childbirth are big risk factors for developing a weak pelvic floor.
- I have an entire post on the best pelvic floor exercises you can do in the postpartum period.
Get Plenty of Rest
- Nap when your baby naps!
- Ask for help from family and loves ones.
Additional Restrictions and considerations
You may have had a postpartum complication that might require more restrictions.
These complications might include
- Preeclampsia,
- Postpartum hemorrhage,
- Cesarean hysterectomy,
- DVT/PE
To learn more about these complications, check out my post on The Most Common Postpartum Complications You Should Be Aware of.
Always check with your provider for any additional activity restrictions you may have.
How Soon Can I Return To Work After Giving Birth?
It depends on what you do for work. If your work is not physically demanding, you can return to work in a couple of weeks.
If your work is strenuous or requires you to be on your feet, lifting things, or moving around, then it is best to wait at least 6 weeks.
Your OBGYN is the best person to answer this question for you.
With that being said, take the time you need!
Final Thoughts
Giving birth is an incredible achievement, and it’s essential to prioritize your health and well-being during the postpartum period.
By following the activity restrictions discussed in this article, such as avoiding heavy lifting, tub baths, and irritation to your perineum, you’ll give your body the time and space it needs to heal properly.
Remember, every woman’s postpartum journey is unique, and it’s crucial to listen to your body and consult with your healthcare provider for personalized guidance.
As you gradually regain your strength and energy, you’ll be able to return to the activities you love and embrace your new role as a mother.
For more information on safe postpartum exercises and tips for getting back in shape, check out our comprehensive Guide to Getting Fit After Pregnancy. You’ve got this, mama!”
Posts Related to Exercising After Childbirth
- Learn What Muscles Are Cut During A C-Section
- Risks of Exercising Too Soon
- Exercises To Avoid Immediately Postpartum
Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!
Brittany Robles, MD, MPH, CPT
Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.
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