VAGINAL CHILDBIRTH – HEALING TIPS

In the first few weeks after a vaginal childbirth, it is normal and common that you experience some considerable discomfort down there. You might also have a hard time sitting, holding back your urine and getting out your stool.  These symptoms will most likely resolve themselves in the following weeks after giving birth. 

If you recently went through a vaginal childbirth, here are some tips to help you in your recovery:

FIRST 2 WEEKS : 

• If possible, take it slow, and avoid standing for too long. We recommend standing periods of maximum 15 minutes at a time to allow your body to heal.
• Ask for help from your partner, friends or family members to help with meal prep, house chores, grocery shopping.
• You can apply ice down there, in order to reduce the pain and inflammation. “Padsicles” are great for post-partum mothers.
• Short walks in and around the house are safe.
• Use an incontinence pad or an adult diaper if you have leaks.
• Gentle pelvic floor exercises and deep breathing are recommended.

Deep breathing

While laying on your back or sitting, slowly breath in and imagine bringing all the air way down to your belly. As you breathe out, purse your lips as if you were blowing air through a straw and pull your belly button in and upward.

Repeat 10 times or more. 

Pelvic floor exercises: 

You can slowly and gently start to reactivate your pelvic floor muscles by doing 5-10 pain free contractions a day. These will help you in the control of your bladder and help with blood circulation down there and help with your healing. 

Check out our health tip on pelvic floor contractions : Pelvic Floor Exercises: How to do them | Cree Health

AFTER THE FIRST 2-4 WEEKS: 

• You can start moving more around the house and going for short walks.
• Keep doing the pelvic floor exercises. You can add some gentle core exercises as well.
• If you have had a tear or an episiotomy, it is important to massage your scar once it is healed.

I had an episiotomy, what is it?

During labor, the doctor may make a small surgical cut between your vagina and anus to lengthen the vaginal canal to ease the passage of the baby. This is done for medical reasons if there is too much tension in the tissues, putting the health of your baby at risk. This procedure is called an episiotomy.

I had a tear and stitches - why?

Tears of the perineum are quite common with vaginal childbirth. The head of the baby can cause a lot of tension and stretch out the tissues around the vagina to their maximum. Sometimes, the tissues will tear, mostly between the anus and the vagina. After birth, if necessary, the doctor or midwife will stitch up the tear.

Perineum scar massage: 

You can start when the scar is well healed and there are no more stitches, approximately 3-4 weeks after giving birth. 

Step 1 : Find the position that is easiest for you

• Sitting on the toilet.
• Standing up with one foot on the toilet seat.
• Lying in bed, on your back or sideways.
• Sitting on the edge of a chair.
• In the shower or in the bath.
• Your partner can also do this with you.

STEP 2 - Locate the scar

Tips to find it: 

• Use a mirror
• Feel around the area. Most of the time the scar is between the anus and the entry of the vagina.
• The scar tissues often feel harder, less elastic and can be more sensitive than the skin around it.
• You can ask your midwife, nurse, doctor or pelvic health physiotherapist to show you where the scar is. It is not as obvious as a cut on a leg!

for the next steps you can use a water based lubricant or natural oil (almond oil, coconut oil)

STEP 3 - Move the scar

• Place your fingers flat on the scar.
• Move the scar right, left, up and down, make circles.
• You should be moving the skin, not sliding on it.
• Keep it tolerable, as it can be painful initially.
• Massage for 2-3 minutes, 4-5x/week until it is not painful anymore.

STEP 4 - Pinch your scar

• Insert your thumb in your vagina.
• Pinch your scar between your thumb inside and your index outside.
• Move the scar as in STEP 2.
• Massage for 2-3 minutes, 4-5x/week until it is not painful anymore.

STEP 5 - Stretch your scar

• Insert your thumb in your vagina.
• Press down towards your anus and towards the side.
• Hold for 15 seconds, repeat 3-4 times.

Keep in mind that these types of massages can be uncomfortable, but should not be painful. If you do experience pain, go more gently next time.

When should I speak to the healthcare team?

• If you start noticing redness on or around your scar, oozing or bleeding, significant increase in pain or fever, consult with your nurse or your physician.

• If after 6 weeks postpartum you still have pain down there, have a hard time holding in your urine or are experiencing any other symptoms, talk about it to your midwife, nurse or doctor.

Have any questions?

If you have additional questions or need some advice, ask your doctor or nurse to be seen by a physiotherapist who has advanced training in pelvic health problems. 

You can also contact the pelvic health team directly on 18tcr.pt.referrals@ssss.gouv.qc.ca