1. Do pelvic floor exercise as soon as possible to improve circulation and promote healing.
2. Walking prevents stiffness and helps reduce swelling.
3. Sit on an inflatable rubber cushion (NOT a rubber ring), or on two pillows under each thigh. (The VALLEY CUSHION is comfortable and can be hired directly from local NCT.)
4. Hot compresses (hot flannel wrung out in hot water) help circulation and speed healing. Alternatively, sitting on an ice-pack (e.g. pack of peas) reduces swelling.
5. Bath in warm, clear water. DO NOT USE SALT – as this will cause drying and itching. Mix a couple of drops of lavender oil with a couple of drops of tea-tree oil in a small amount of Olive Oil and add to your bath – this is far kinder and aids healing.
6. Do not soak for too long as this may soften the stitches.
7. Taken as soon as possible, Arnica tablets reduce swelling and bruising.
8. When opening bowls, press a clean sanitary towel against the stitches to prevent straining.
9. Sit well back on the toilet. After urinating, pour a jugful of warm water over the vulva (or use a bidet) to stop stinging.
10. Drink plenty of fluids to dilute urine and prevent constipation. Eat plenty of roughage – bran, wholemeal bread, dried fruit and fresh fruit and vegetables.
11. Use a mirror to look at your stitches – they may not look as bad as you think!
12. Use soft sanitary towels. Looped ones may be more comfortable or wear stretch pants (available from the NCT) or incontinence knickers are excellent! A little KY Jelly prevents the towel sticking to the stitches and is good when starting intercourse again.
13. Raise any continued problems at your postnatal check. Do not accept that ‘you will never be the same again’. Your pelvic floor and capacity of your bladder should be as good as before you had your baby within 3 months. If you have problems with your pelvic floor or your back, you can self-refer to your obstetric physio up to 8 weeks postnatally. After that you need a GP referral.
STITCHES SHOULD NORMALLY HEAL WITHIN 3 WEEKS
PELVIC FLOOR EXERCISES ARE VERY IMPORTANT.
DO THEM FOR THE REST OF YOUR LIFE!
Thanks to North Surrey Midwives for sharing this post.
Perineal massage is a procedure that can be used to increase the likelihood of avoiding the need of an episiotomy in childbirth. Although in most of the hospitals in the area, routine episiotomy is no longer practised, a stretched and relaxed perineum will reduce the risk of an episiotomy even further.
So, first off, what the IS Myofascial Release?
Well, fascia is the new buzz word in the health & fitness industry at the moment. It’s the all-encompassing web of connective tissue that supports our bodies. From the adipose layer under our skin
that holds fat & gives us our shape & insulation, to the layer that wraps our muscles to give them shape &
then becomes tendon & ligaments, to the web that actually holds our organs in place.
Pregnancy can be such a wonderful time for both Mum to be and her partner, the excitement of a new baby on the way but sometimes the anxiety of how life will change. We are all aware of how stress and anxiety can build up with the challenges of today’s world. Trying to find a life/ work balance is hard at the best of times, with a new baby on the way this prove even more difficult.
This week Catherine, one of our fantastic nutritionists, and Lisa, our expert Paediatric Pelvic Health Physio went live on Instagram, chatting to us about all things gut health – what it is, why it’s important for you and your family, signs of constipation in your kids, things to eat for a healthy gut, and much more. Here are a few of their key takeaways:
Gut health is huge! It shapes our entire immune system and has a direct impact in our ability to fight a whole host of diseases, including auto-immune disease, heart disease, cancer, skin conditions, such as eczema and psoriasis, asthma, allergies, ADHD, autism and even depression. They all have the need for good gut health as a common ground for helping to manage and cure them, but why? Well it is now widely accepted that the gut has a special link to the brain (the gut brain axis) and when the gut is unhealthy, it can have huge effects on the production of stress hormones produced in the body, therefore directly affecting our mood, behaviour and overall health as the gut bacteria (gut microbiome) “educates” the immune system from before we were even born.
It can often feel like a minefield on what to feed your kids to give them the best nutrients and best chance of being healthy. And when it comes to having a robust immune system, we now know that a well rounded and balanced diet is essential. In the gut there are billions of little good bacteria that are there to help keep the gut healthy.
Sometimes the gut bacteria (the gut microbiome) can struggle a bit however, either by not being diverse enough (there should be lots of different types or strains of bacteria) or there’s a build-up of more bad bacteria, which can have a whole host of side effects such as a weakened immune system, low level inflammation in the gut etc. So ultimately, we need to keep the good bacteria happy and healthy, so the bad bacteria can’t take over and thus ensuring a stronger immune system. To do this, they need to be fed the right things and this is where prebiotics come in – they are the food that keep the good bacteria happy. And then there’s probiotics which are live bacteria that help add strength to the bacteria that’s already living in the gut (flora).