Unlike people who’ve undergone serious surgery, new mothers rarely receive adequate advice on how to recover safely and quickly after giving birth from their doctors. This seems extremely strange, especially when we don’t expect the body to heal by itself after any serious physical event.
Physical Issues Faced by New Mothers
Mothers who have recently given the birth face a number of issues while recovering. Apart from the trauma of giving birth, they could be experiencing a clumsy feeling and loss of body balance due to elevated levels of a hormone called relaxin that loosens the joints and ligaments for making the delivery easier. Further, mothers would normally have gained weight during the pregnancy, which, together with increased breast size, could change body posture leading to aches and pains.It is normal for mothers to also experience weakened or even damaged muscles in the abdomen, lower back or pelvic region that can result in the prolapse of pelvic organs and incontinence.
Common Mistakes to Avoid After Childbirth
Exercising intensively too quickly: It is very common for active mothers to return to their normal schedule of high-intensity cardio exercises and even weightlifting without stopping to think about what their bodies can now handle. The enhanced levels of relaxin can result in mothers who are runners or CrossFit enthusiasts to suffer injuries. You should take it easy now and ramp up your exercise intensity and also consume prohormones for attaining your fitness goals later. You can check out the sale for prohormones online.
Giving additional pressure to the abdomen: Exercises like the conventional crunches, intense core exercises, planks, etc. can lead to worsening of diastasis recti and an increased risk level of experiencing issues with the bladder and lower back.
Poor nutrition: With their new roles and responsibilities, new mothers opt for food choices that are easy and quick instead of bothering about the nutrition. Consequently, they may face weight gain or loss, and issues with their energy level, sleep patterns, mood, and muscle recovery.
Recover Safely and Slowly
While a proper period of rest is most necessary after giving birth, you should start on an appropriate exercise regimen after your doctor has given you the go-ahead so that your recovery becomes quicker and you get all the benefits of an active lifestyle. To start off, you can consider low-impact cardio exercises that will improve the health of your heart. Rather than jumping, you should walk, swim or cycle. Start off slowly with just a few minutes and progress as your comfort level increases. After a few months, you can gradually introduce abdominal exercises that target your pelvic region, the hips, lower back, oblique, and the transverse abdominals. Yoga and Pilates are ideal. Pay attention to a nutritious diet with plenty of proteins, calcium, fiber, and iron. Keep yourself hydrated properly.
Apart from focusing on the needs of your baby, mothers should be ready to take the extra effort to pay more attention to self-care. Reach out to family, neighbors, and friends for building a support system that can keep both you and your baby safe and healthy.