10 Postpartum Essentials from a Pelvic Floor PT (you want to bring #4 to the hospital too!)
Being a pelvic floor physical therapist gives me a new perspective on a lot of things. One of those things is postpartum recovery. After having 2 babies, I have come to appreciate these items with greater passion as I realize how they actually support the body in healing and recovering and not just the temporary relief that some of them provide.
In no particular order, here are my top 10 essentials for postpartum recovery as a pelvic floor PT.
Squatty potty.
Okay, so maybe this one is in order. My squatty potty is one of my favorite items in my house. Not just for postpartum, but for pelvic floor health all the time. Now that I have a toddler who requires a stool to reach both the toilet and the sink, we have a two-step stool for her on our main floor, which saves me from running up the stairs to my bathroom where I keep my squatty potty! All jokes aside, these things are so amazing, I recommend having one (or a step stool) in every bathroom in your house, especially during postpartum. The way our hips are positioned greatly affects how our pelvic floors function during toileting, that is peeing and pooping. The squatty potty puts your hips at an optimal angle to allow your pelvic floor to relax, so you can eliminate urine and feces.
Witch hazel.
This can come in the form of Tuck’s pads, sprays, or you can buy it in a bottle and pour it on pads yourself. Just make sure you read the ingredients list on any combination products, as you want to be aware of what ingredients you apply to your perineum. Most hospitals in the US give out Tucks pads, but you may want to purchase more for when you go home. Witch hazel is helpful for relieving swelling, itching, discomfort, and burning. It provides a cooling sensation and contains compounds with anti-inflammatory and antiviral properties. Witch hazel is especially helpful if you had any perineal or periurethral tearing.
Peri bottle.
If you had a vaginal delivery, with or without perineal tearing, you will want a peri bottle. If you delivered vaginally, there was stretching and microtearing that likely occurred and will leave you feeling sensitive. For this reason, it is not recommended to wipe with toilet paper for several days/weeks. If you had any tearing, this is especially important. Bidets are becoming more popular, so if you have one, you can skip a peri bottle! But for those of you who don’t have a bidet, a peri bottle is a great substitute for cleansing the perineum after a bowel movement. Dabbing with toilet paper afterwards can help with any wetness.
Supportive slippers or house shoes (my favorite are my crocs sandals).
I made fun of my husband for years for wearing crocs in the house at all times. After having my first baby, I was on my feet a lot. As in, almost always if I wasn’t nursing. My baby loved being held, carried, and bounced. So I was carrying her around for hours on end, I did a lot of baby wearing, and I bounced her to sleep for the first few months. My feet were sore!! My husband ordered me some crocs sandals (not as unsightly as the traditional clogs, but more power to ya if you love the look!) These sandals have been so comfortable for me, adding a little bit of arch support, and just the right amount of cushion underneath. A pair of slippers may be great for you, but the crocs were great for when I didn’t want my feet to be warm. I brought my crocs to the hospital for my second birth and wore them during labor and slipped them on and off to walk around in the postpartum recovery area. I highly recommend having something to keep your feet feeling happy!
Ice and padsicles.
You may receive some ice packs at the hospital, but you can make homemade ones too. Combining witch hazel from #2 and ice is great for the perineum. Pour some witch hazel on a pad or panty liner, then place it in the freezer for several hours. Pop one out of the freezer when it is time for a pad change and experience the soothing bliss! It’s not as cold, but keeping your Tucks pads in the fridge can also provide cooling relief. Just remember to grab a few before heading to the bathroom!
Nursing pillow.
I had a boppy, but I’ve been doing anecdotal research by asking patients with various types of nursing pillows to find out more about different pillows. From my experience and the stories I’ve heard, the boppy is great for when you are in an arm chair, but a little harder to use on a couch. On a couch or shallow chair, the sides of the pillow tend to push the pillow forward and leave a gap for your baby to fall into your body. The whole point of using a nursing pillow is to bring them up to your body, so if they are falling through, that defeats the purpose. I have found that the boppy fits perfectly in my armed glider chair and lifts my baby to the right level for nursing. Several patients have had the My Breast Friend pillow and had mixed reviews. It is very supportive, but not as friendly for middle of the night feeds because it requires buckling the pillow around your back. It also may not be as comfortable in certain chairs because of the cushion on the back, depending where it hits your body. Tapered pillows have become more popular to avoid the first problem I pointed out with the boppy. However, I have heard reports that the tapered ends do not give enough support and allow your baby to sink down into your lap.
Freezer meals.
Having meals on hand as a postpartum mom can be a game-changer. Not just for the ease of popping something in the oven or warming it up on the stove, but for your recovery as well. Freezer meals have several benefits. If you stock your freezer ahead of time yourself, you have the chance to make nourishing meals with good healing properties. This helps your body as you recover instead of just grabbing whatever snacks might be convenient as you nurse. The second major benefit is peace of mind. You have a lot to think about and keep track of postpartum, but meals shouldn’t be one of them. If you know you have several meals on hand that don’t take any prep besides a warm-up, this can ease the mental load as you no longer have to plan dinner. This can be especially helpful if you already have other kids to feed.
Water bottle for every room (and someone to keep them full for you).
Water is absolutely essential for recovery. After all, our bodies are 70% water. Your bladder and bowels work more efficiently and all your tissues perform better when you are hydrated. If you received a large mug from the hospital, this works great to have by one of your nursing stations if you are breastfeeding. Make sure that mug stays full and is washed often. This is a great job for a partner to do to feel involved in the breastfeeding journey and feel useful. Keeping multiple water bottles, cups, or mugs around the house is helpful because you will see them and remember to drink.
Stool softeners and/or Miralax.
I recommend to take a stool softener or Miralax for the first week or two postpartum, preventatively. You may have been taking something to help with regulating the bowels during pregnancy, as gut motility slows down and hormones change. Now postpartum, the hormones have shifted again and can cause constipation, as can pain medications or epidural use. If you suffered any perineal tearing, it can be advantageous to limit any pushing or straining during the first few weeks (if you have healthy bowel movements, you should not have to strain anyways!) Stool softeners, Miralax, or a fiber supplement can all help soften the stool and add bulk by drawing in water. Which you choose is up to personal preference, but I recommend doing something prophylactically!
Collagen/zinc/protein supplements.
Zinc is a building block of collagen, and collagen is the most abundant protein in our bodies. Collagen is a major component of bone, skin, muscles, tendons, and cartilage. Protein is needed to rebuild soft tissues, and it helps control the inflammation response. Needless to say, zinc, collagen, and protein are crucial to proper healing. If you are eating a well-balanced diet, you may be getting enough in your food alone, but in this phase of healing, a supplement can be helpful. Unless you are being intentional, it is quite difficult to take in adequate levels of protein. Your body is changing rapidly during early postpartum, and recovering from various injuries and adapting to changes. If you are looking for protein-rich foods, here are a few of my favorites: greek yogurt, eggs, chicken, lean cuts of beef, nut butters, tree nuts (almonds, cashews, pistachios, walnuts), oatmeal, quinoa, and spinach (spinach is high in protein per gram but not for your overall protein intake). If you are considering a supplement, make sure you choose a quality protein or collagen powder (usually a smaller ingredients list is better and the amino acids are usually listed). Not all products on the market are created equal!
I hope this makes your postpartum journey a little smoother. If you are dealing with any symptoms postpartum, make sure to call us for a free consult to see if we are a good fit to work with you! Call us today at 612-568-2462.