1 00:00:00,240 --> 00:00:09,080 Speaker 1: Who baby A baby? I need you, Oh how I 2 00:00:09,119 --> 00:00:13,200 Speaker 1: need you? What to expect? As a production of I 3 00:00:13,400 --> 00:00:17,320 Speaker 1: Heart Radio, I'm your host Heidi Murkoff, and I'm a 4 00:00:17,360 --> 00:00:19,920 Speaker 1: mom on a mission, a mission to help you know 5 00:00:20,079 --> 00:00:26,520 Speaker 1: what to expect every step of the way. Let's face it, 6 00:00:26,720 --> 00:00:31,000 Speaker 1: your vagina is a pretty amazing organ and it is 7 00:00:31,120 --> 00:00:34,440 Speaker 1: built to take it snug enough to slip a tamp on, 8 00:00:34,520 --> 00:00:39,720 Speaker 1: in elastic enough to accommodate a baby's exit. But even 9 00:00:39,760 --> 00:00:43,400 Speaker 1: if your baby arrives via c section, your vagina, not 10 00:00:43,479 --> 00:00:47,160 Speaker 1: to mention, your paraneum and your pelvic floor muscles can 11 00:00:47,240 --> 00:00:51,720 Speaker 1: take a hit during pregnancy and childbirth. Enter the vagina 12 00:00:51,800 --> 00:00:56,520 Speaker 1: Whisperer Sarah Reardon. She's a pelvic floor physical therapist and 13 00:00:56,560 --> 00:01:01,760 Speaker 1: she specializes in tender, loving care of your entire pelvic floor. 14 00:01:02,400 --> 00:01:04,280 Speaker 1: Last week she was here on what to Expect, to 15 00:01:04,319 --> 00:01:07,360 Speaker 1: talk about your pregnancy aches and pains, and how to 16 00:01:07,400 --> 00:01:11,200 Speaker 1: prepare for birth. Today she's back to talk us through 17 00:01:11,319 --> 00:01:15,679 Speaker 1: postpartum recovery. What will your recovery look like and how 18 00:01:15,720 --> 00:01:19,560 Speaker 1: can you make it easier? Encourage healthy healing, come about 19 00:01:19,560 --> 00:01:23,120 Speaker 1: a whole new set of aches and pains. Help you 20 00:01:23,200 --> 00:01:27,839 Speaker 1: regain bladder control, go back to pooping as usual, get 21 00:01:27,880 --> 00:01:31,240 Speaker 1: moving again, and what about sex? Does that have to 22 00:01:31,280 --> 00:01:36,600 Speaker 1: be a four letter word postpartum? Sarah, welcome back, Thank 23 00:01:36,640 --> 00:01:38,520 Speaker 1: you hiding. I'm so excited to be here again. So 24 00:01:38,560 --> 00:01:41,120 Speaker 1: I guess we've delivered our baby. Now we have to 25 00:01:41,160 --> 00:01:45,240 Speaker 1: find out what we do postpartum to nurture ourselves, because 26 00:01:45,319 --> 00:01:47,800 Speaker 1: it's not all about the baby, it's about nurturing yourself 27 00:01:47,840 --> 00:01:51,800 Speaker 1: as well. And I feel like there's a reason why 28 00:01:52,160 --> 00:01:56,520 Speaker 1: we've changed the pregnancy timeline a bit, the traditional one 29 00:01:56,560 --> 00:01:59,640 Speaker 1: that talked about three trimesters and then you have a 30 00:01:59,680 --> 00:02:02,840 Speaker 1: six check up and then you're done. But pregnancy really 31 00:02:02,960 --> 00:02:07,640 Speaker 1: is more of a for trimester process because recovery takes time. 32 00:02:08,480 --> 00:02:13,120 Speaker 1: There are huge benefits to caring for your pelvic floor 33 00:02:13,240 --> 00:02:17,280 Speaker 1: during pregnancy. But you say many patients don't show up 34 00:02:17,360 --> 00:02:21,560 Speaker 1: at your door or virtual door until after they've delivered. 35 00:02:21,639 --> 00:02:24,680 Speaker 1: Is it like better late than never? It's any time 36 00:02:24,800 --> 00:02:28,440 Speaker 1: is a good time. So whether it's you know, days postpartum, 37 00:02:28,440 --> 00:02:31,040 Speaker 1: we have folks calling us asking about taking their first 38 00:02:31,080 --> 00:02:35,000 Speaker 1: postpartum poop or six weeks when they're returning to sex 39 00:02:35,000 --> 00:02:37,600 Speaker 1: and exercise, or even later down the line. But it's 40 00:02:37,639 --> 00:02:40,280 Speaker 1: always better late than never. And I think that oftentimes 41 00:02:40,320 --> 00:02:43,000 Speaker 1: we think if we're out of the fourth trimester, then 42 00:02:43,040 --> 00:02:46,080 Speaker 1: our healing should be done, that our postpartum period is over. 43 00:02:46,600 --> 00:02:49,360 Speaker 1: But you and I both know that it really lasts forever. 44 00:02:50,040 --> 00:02:55,480 Speaker 1: And there's just I think, such little care for moms postpartum, 45 00:02:55,520 --> 00:02:57,600 Speaker 1: and we don't even know what care we need sometimes 46 00:02:57,639 --> 00:02:59,400 Speaker 1: that we didn't even know where to start getting it 47 00:03:00,040 --> 00:03:03,840 Speaker 1: on are the most common symptoms that bring new moms 48 00:03:03,840 --> 00:03:06,160 Speaker 1: in to see you? So I would say some of 49 00:03:06,200 --> 00:03:09,079 Speaker 1: the most common ones are urinary leakage. So that may 50 00:03:09,080 --> 00:03:12,520 Speaker 1: be leakage with a call for a sneeze, running after 51 00:03:12,560 --> 00:03:15,760 Speaker 1: a kiddo getting out of a chair too, or it 52 00:03:15,800 --> 00:03:18,560 Speaker 1: may show up later when they are returning to exercise 53 00:03:18,600 --> 00:03:20,840 Speaker 1: and they're starting to run and do jumping jacks. I 54 00:03:20,880 --> 00:03:23,120 Speaker 1: think oftentimes we think, oh, it's going to happen a 55 00:03:23,120 --> 00:03:25,560 Speaker 1: little bit in the beginning, but it'll get better. And 56 00:03:25,639 --> 00:03:28,000 Speaker 1: research is really showing that a lot of folks who 57 00:03:28,000 --> 00:03:30,760 Speaker 1: are experiencing leakage at three months postpartum may still be 58 00:03:30,800 --> 00:03:34,960 Speaker 1: experiencing it at twelve months postpartum, So it doesn't necessarily 59 00:03:35,040 --> 00:03:38,000 Speaker 1: just go away. If anything, we become more active when 60 00:03:38,040 --> 00:03:40,840 Speaker 1: we start doing more and it could potentially get worse. 61 00:03:40,960 --> 00:03:44,240 Speaker 1: So that's a common one. Another really common one is 62 00:03:44,280 --> 00:03:47,119 Speaker 1: painful sex. That's kind of a scary one to enter 63 00:03:47,160 --> 00:03:49,840 Speaker 1: back into. And you know, six weeks is this kind 64 00:03:49,840 --> 00:03:53,240 Speaker 1: of arbitrary timeline that's come up with. I tell you know, 65 00:03:53,280 --> 00:03:55,960 Speaker 1: my patients, it's totally fine to wait longer. There is 66 00:03:55,960 --> 00:03:58,760 Speaker 1: no rush. But some things to think about are you 67 00:03:58,800 --> 00:04:01,680 Speaker 1: may have vaginal dryness if you are lactating, you may 68 00:04:01,720 --> 00:04:04,040 Speaker 1: have some scar tissue in the area that could cause pain. 69 00:04:04,680 --> 00:04:07,480 Speaker 1: You may have experienced trauma during birth that really could 70 00:04:07,480 --> 00:04:11,480 Speaker 1: be affecting your intimacy or your muscle tension. So that's 71 00:04:11,520 --> 00:04:12,920 Speaker 1: a really big one that I think you'd like to 72 00:04:12,920 --> 00:04:16,440 Speaker 1: address with moms. And then lastly, probably you know cesarean 73 00:04:16,560 --> 00:04:21,760 Speaker 1: scar restriction, cesarean scar pain. Moms are having cecerean births 74 00:04:21,800 --> 00:04:23,960 Speaker 1: these days, and there's no follow up on how do 75 00:04:24,000 --> 00:04:26,320 Speaker 1: I manage my scar? What if it's painful? What does 76 00:04:26,360 --> 00:04:29,120 Speaker 1: it feel fuzzy or uncomfortable when I'm wearing pants? And 77 00:04:29,160 --> 00:04:31,440 Speaker 1: we do a lot of cesarian recovery as well, what 78 00:04:31,760 --> 00:04:35,520 Speaker 1: is your timeline for recovery, Like when do you feel 79 00:04:36,240 --> 00:04:39,240 Speaker 1: if I don't if I don't feel good by now, 80 00:04:40,200 --> 00:04:42,800 Speaker 1: something's wrong and I need to come to see you. 81 00:04:43,960 --> 00:04:48,080 Speaker 1: In my ideal vagina world, I would see all folks, 82 00:04:48,320 --> 00:04:52,400 Speaker 1: usually everyone I know. Hopefully we will live in that world, 83 00:04:52,440 --> 00:04:55,120 Speaker 1: but I would see everyone for at least one visit 84 00:04:55,160 --> 00:04:59,400 Speaker 1: POSTPARTU to say, looks good, you're doing this exercise properly, 85 00:04:59,800 --> 00:05:02,560 Speaker 1: a everything looks like it's great and healing, carry on. 86 00:05:03,279 --> 00:05:05,880 Speaker 1: Or to say there is a little bit of weakness here, 87 00:05:05,880 --> 00:05:08,000 Speaker 1: a little bit of prolapse, a little bit of scar massage. 88 00:05:08,040 --> 00:05:11,080 Speaker 1: Let's work on that. So around six weeks, we'd like 89 00:05:11,160 --> 00:05:13,719 Speaker 1: to see them. I think if by twelve weeks you're 90 00:05:13,880 --> 00:05:20,280 Speaker 1: still experiencing pain, leaked pressure, abdominal weakness, discomfort, I would 91 00:05:20,320 --> 00:05:22,279 Speaker 1: go in and start seeing a physical therapist around that 92 00:05:22,360 --> 00:05:25,359 Speaker 1: twelve week mark. So the O B is going to 93 00:05:25,720 --> 00:05:27,680 Speaker 1: the midwife, is going to see you at six weeks, 94 00:05:27,960 --> 00:05:30,120 Speaker 1: should we also come in to see you at that 95 00:05:30,279 --> 00:05:32,800 Speaker 1: six weeks. That's when we ask our clients to come in. 96 00:05:32,839 --> 00:05:35,280 Speaker 1: After they kind of get their medical clearance of everything 97 00:05:35,320 --> 00:05:37,440 Speaker 1: looks good, You're good to return to normal, we have 98 00:05:37,520 --> 00:05:39,480 Speaker 1: them come in to see us. Sometimes, you know, the 99 00:05:39,600 --> 00:05:42,640 Speaker 1: very next day or within that week to get them 100 00:05:42,680 --> 00:05:46,919 Speaker 1: started back to exercise, sex, living their daily lives. I 101 00:05:46,920 --> 00:05:49,000 Speaker 1: mean we kind of get that sums up to like 102 00:05:49,120 --> 00:05:51,520 Speaker 1: go back to your normal life, but like nothing is 103 00:05:51,600 --> 00:05:56,960 Speaker 1: normally what is normal? And physically we haven't been rehabilitated, 104 00:05:57,000 --> 00:05:58,920 Speaker 1: So how do we just go back to normal now? 105 00:05:59,080 --> 00:06:01,120 Speaker 1: And if anything, it will be a new normal, but 106 00:06:01,160 --> 00:06:05,600 Speaker 1: hopefully ultimately a better new normal with our help. UM, 107 00:06:05,680 --> 00:06:10,320 Speaker 1: So let's get into a little detail about that first 108 00:06:10,440 --> 00:06:16,239 Speaker 1: poop that you mentioned, because I gotta say it comes 109 00:06:16,360 --> 00:06:21,320 Speaker 1: with a lot of dread, understandably, especially if you've had stitches, 110 00:06:21,480 --> 00:06:23,440 Speaker 1: But even if you had a C section, you're still 111 00:06:23,440 --> 00:06:26,000 Speaker 1: stressed out about that first poop. In fact, having a 112 00:06:26,000 --> 00:06:28,960 Speaker 1: c section all that medication can make you more constipated, 113 00:06:29,640 --> 00:06:33,240 Speaker 1: and also you're moving less, which can make you more constipated. 114 00:06:33,360 --> 00:06:36,560 Speaker 1: So this too, shall pass, but how do we make 115 00:06:36,600 --> 00:06:40,960 Speaker 1: it pass more easily? Initially? That's um one of the 116 00:06:40,960 --> 00:06:43,000 Speaker 1: most common things I like to address with moms because 117 00:06:43,000 --> 00:06:45,400 Speaker 1: we don't even especially first time mom, they don't even 118 00:06:45,400 --> 00:06:48,040 Speaker 1: realize that that first poop might be an issue. So 119 00:06:48,480 --> 00:06:50,480 Speaker 1: the number one thing I tell folks is to take 120 00:06:50,520 --> 00:06:54,520 Speaker 1: a stool softeners so you have blood loss you have dehydration, 121 00:06:55,200 --> 00:06:58,320 Speaker 1: you're in pain, whether you've had a vaginal or cesarean birth, 122 00:06:58,640 --> 00:07:01,520 Speaker 1: and taking those stool softomers will help keep your poops 123 00:07:01,560 --> 00:07:04,360 Speaker 1: off so that it's not really hard and difficult to pass. 124 00:07:04,960 --> 00:07:08,679 Speaker 1: And also tons of hydration. Your milk maybe coming in again. 125 00:07:08,720 --> 00:07:10,880 Speaker 1: You've got blood loss and dehydration, so making sure that 126 00:07:10,920 --> 00:07:13,800 Speaker 1: you're really pushing the fluids the first two weeks and 127 00:07:13,840 --> 00:07:16,560 Speaker 1: even after that. The other things are is to use 128 00:07:16,600 --> 00:07:19,040 Speaker 1: a squatty potty. So we touched on this a little 129 00:07:19,040 --> 00:07:21,880 Speaker 1: bit in our first chat together. But putting your feet 130 00:07:21,960 --> 00:07:25,720 Speaker 1: up on a stool or a box or whatever you have. 131 00:07:25,960 --> 00:07:27,800 Speaker 1: You know, in the hospital, I turned the garbage can 132 00:07:27,880 --> 00:07:30,760 Speaker 1: sideways and put my feet on it so that I 133 00:07:30,800 --> 00:07:33,800 Speaker 1: could help my hips relax a little bit. Getting into 134 00:07:33,840 --> 00:07:36,880 Speaker 1: that squatting position helps relax your pelvic floor so that 135 00:07:36,920 --> 00:07:40,680 Speaker 1: you can poop. And those hospital toilets are high. You know, 136 00:07:40,920 --> 00:07:43,360 Speaker 1: there's a little travel squatty potty that you can literally 137 00:07:43,360 --> 00:07:45,160 Speaker 1: pack up and bring in your hospital back. I'm like, 138 00:07:45,200 --> 00:07:47,480 Speaker 1: we need to rethink the hospital bag because we need 139 00:07:47,520 --> 00:07:51,200 Speaker 1: pelvic floor support for moms in there. What are we bringing, Oh, 140 00:07:51,320 --> 00:07:54,320 Speaker 1: we're bringing a travel squatty potty. We're bringing a little 141 00:07:54,440 --> 00:07:59,080 Speaker 1: peribottle with a curve nozzle so that it's a little 142 00:07:59,080 --> 00:08:02,360 Speaker 1: more sophisticate it in the hospital ones. I love compression 143 00:08:02,400 --> 00:08:05,040 Speaker 1: garments that aren't waste trainers, but give moms a little 144 00:08:05,040 --> 00:08:08,400 Speaker 1: support for swelling and healing. The ice pack always an 145 00:08:08,400 --> 00:08:10,560 Speaker 1: ice pack. I love an ice pack. Um, and I 146 00:08:10,600 --> 00:08:12,640 Speaker 1: tell folks to ice even after they get home from 147 00:08:12,640 --> 00:08:16,720 Speaker 1: the hospital the first week, so um, the stool softeners, 148 00:08:16,920 --> 00:08:19,640 Speaker 1: the stool under their feet, and then when they're pooping, 149 00:08:19,680 --> 00:08:22,160 Speaker 1: it actually encourage them to use their hand to support 150 00:08:22,200 --> 00:08:26,800 Speaker 1: the parenneum. So that area vaginally and at the pareneum, 151 00:08:26,800 --> 00:08:28,880 Speaker 1: whether you've had a tear or not, can be really 152 00:08:28,960 --> 00:08:31,680 Speaker 1: vulnerable and we're trying to like push something out, So 153 00:08:31,720 --> 00:08:33,319 Speaker 1: I tell them to take their hand and kind of 154 00:08:33,600 --> 00:08:36,680 Speaker 1: hold up the volver and pyneal area as they bear 155 00:08:36,720 --> 00:08:39,240 Speaker 1: down to poop. And if you've had a cesarean birth, 156 00:08:39,280 --> 00:08:41,640 Speaker 1: to put a pillow over your tummy and hold that 157 00:08:41,760 --> 00:08:44,199 Speaker 1: area when you're trying to have a poop. So just 158 00:08:44,280 --> 00:08:46,840 Speaker 1: kind of protecting those really vulnerable areas when you're trying 159 00:08:46,880 --> 00:08:49,320 Speaker 1: to exhale and bear down to empty the balls. And 160 00:08:49,400 --> 00:08:52,240 Speaker 1: clearly your hands are clean or actually you can use 161 00:08:52,240 --> 00:08:56,200 Speaker 1: toilet paper, I tell me up over their hand. That's 162 00:08:56,200 --> 00:09:00,440 Speaker 1: a good tip, great, great clarifica, no thanks. I really 163 00:09:00,480 --> 00:09:05,080 Speaker 1: appreciate your poop PEP talk. We all need it sometimes. 164 00:09:05,640 --> 00:09:09,120 Speaker 1: So on two P. The first time you pee, you 165 00:09:09,160 --> 00:09:12,640 Speaker 1: may feel like it's kind of hard to because your 166 00:09:12,720 --> 00:09:17,920 Speaker 1: bladder might feel paralyzed. You might need some encouragement. I always, 167 00:09:17,960 --> 00:09:20,480 Speaker 1: you know, use the running water and you know, warm 168 00:09:20,480 --> 00:09:24,120 Speaker 1: water over your paraneum. Um. What are some things you 169 00:09:24,160 --> 00:09:26,920 Speaker 1: can tell us about that first P and subsequent peace 170 00:09:26,960 --> 00:09:31,840 Speaker 1: and how to keep them healthy? Right, So the very 171 00:09:31,880 --> 00:09:33,440 Speaker 1: first P, I think is a big one. That you 172 00:09:33,520 --> 00:09:36,120 Speaker 1: kind of feel a little bit frozen down there. And 173 00:09:36,200 --> 00:09:38,600 Speaker 1: so that's the experience that I had, And I had 174 00:09:38,600 --> 00:09:40,920 Speaker 1: to get into the shower and let warm water run 175 00:09:41,040 --> 00:09:44,080 Speaker 1: over me, and that warmth and that water running kind 176 00:09:44,080 --> 00:09:48,000 Speaker 1: of helps you relax a little bit and then pan 177 00:09:48,040 --> 00:09:50,200 Speaker 1: a shower. Everybody, it's a great place to pee. It's 178 00:09:50,200 --> 00:09:52,760 Speaker 1: a totally fine, safe place to pe um. But when 179 00:09:52,760 --> 00:09:54,720 Speaker 1: you're in the hospital you can do that and then 180 00:09:55,120 --> 00:09:58,760 Speaker 1: also taking some just big deep breath, really not having 181 00:09:58,800 --> 00:10:01,600 Speaker 1: mom's push when they p. We want those big deep 182 00:10:01,600 --> 00:10:04,200 Speaker 1: breasts to help the muscles relax and then the bladder 183 00:10:04,240 --> 00:10:06,640 Speaker 1: can push the p out for them. Um. That's if 184 00:10:06,640 --> 00:10:09,520 Speaker 1: they're standing or sitting. And then again if they're sitting 185 00:10:09,520 --> 00:10:11,839 Speaker 1: over the toilet or sitting on the toilet, having a 186 00:10:11,840 --> 00:10:14,080 Speaker 1: little stool or support under their feet to help them 187 00:10:14,120 --> 00:10:17,000 Speaker 1: relax because those toilets are high. And then I even 188 00:10:17,000 --> 00:10:19,720 Speaker 1: tell moms that they're really you know, not able to 189 00:10:19,800 --> 00:10:22,720 Speaker 1: start their stream. Another thing for their hospital back to 190 00:10:22,800 --> 00:10:25,400 Speaker 1: keep peppermint essential oil in their hospital back and you 191 00:10:25,440 --> 00:10:27,600 Speaker 1: put ten or twenty drops of that in the toilet 192 00:10:27,640 --> 00:10:30,520 Speaker 1: water and then you sit over that and the aroma 193 00:10:30,720 --> 00:10:33,040 Speaker 1: or the fumes kind of stimulate the urine area sphincter 194 00:10:33,120 --> 00:10:35,320 Speaker 1: to relax a little bit. So all of these just 195 00:10:35,440 --> 00:10:37,720 Speaker 1: things to help options so that you don't end up 196 00:10:37,720 --> 00:10:40,120 Speaker 1: getting right to a catheter. But you have some tools 197 00:10:40,160 --> 00:10:43,280 Speaker 1: to help facilitate relaxation. But if you've had a catheter 198 00:10:43,360 --> 00:10:45,520 Speaker 1: because you had an epidural, that's going to make it 199 00:10:45,559 --> 00:10:48,559 Speaker 1: even harder, right, And so that's why you really want 200 00:10:48,600 --> 00:10:50,880 Speaker 1: to work on the they'll take that catheter out, you 201 00:10:50,920 --> 00:10:54,319 Speaker 1: still want to work on the breathing, maybe the running water, 202 00:10:54,720 --> 00:10:57,400 Speaker 1: maybe the peppermint drops in the toilet water. All things 203 00:10:57,400 --> 00:11:00,679 Speaker 1: to really facilitate relaxation of that pelt floor. And also 204 00:11:00,840 --> 00:11:03,560 Speaker 1: it's it's hard to be lying down, isn't it. I 205 00:11:03,559 --> 00:11:06,840 Speaker 1: mean if they give you a bad pan. So bladder control, 206 00:11:07,040 --> 00:11:10,280 Speaker 1: we talked a lot about that because it's an important topic. 207 00:11:11,320 --> 00:11:15,599 Speaker 1: Can you regain it after you've lost it? Yeah, I 208 00:11:15,600 --> 00:11:17,880 Speaker 1: mean I think it's variable depending on kind of the 209 00:11:17,960 --> 00:11:21,200 Speaker 1: level the extent of loss of bladder control. So which 210 00:11:21,200 --> 00:11:24,719 Speaker 1: will you know, typically present like urinary leakage, And that's 211 00:11:24,760 --> 00:11:26,560 Speaker 1: one of the things is that a lot of moms 212 00:11:26,640 --> 00:11:28,559 Speaker 1: one of two things happens after you give birth is 213 00:11:28,600 --> 00:11:30,680 Speaker 1: that you can't pee at all, where you get up 214 00:11:30,679 --> 00:11:33,080 Speaker 1: from the bed and like water gushes out and you're like, wait, 215 00:11:33,480 --> 00:11:35,480 Speaker 1: I already had the baby. That's not my water breaking, 216 00:11:35,480 --> 00:11:38,320 Speaker 1: and it's your bladder, right, it's your bladder leaking. And 217 00:11:38,360 --> 00:11:40,400 Speaker 1: you've got a lot of urine loss because the muscles 218 00:11:40,400 --> 00:11:43,200 Speaker 1: are just tired. So it's one of those things that 219 00:11:43,200 --> 00:11:45,319 Speaker 1: after the first two or three weeks it should get better. 220 00:11:45,400 --> 00:11:50,120 Speaker 1: But you know, working on strengthening those muscles, reconnecting with 221 00:11:50,160 --> 00:11:54,640 Speaker 1: those muscles can definitely help you improve bladder control over time. Okay, 222 00:11:54,760 --> 00:11:57,200 Speaker 1: that's a good news, and if not, they should definitely 223 00:11:57,240 --> 00:12:01,760 Speaker 1: see a pelvit for therapists. Correct, don't wait, don't wait 224 00:12:01,760 --> 00:12:04,520 Speaker 1: for it to get better, right, don't wait, just go 225 00:12:04,559 --> 00:12:06,360 Speaker 1: ahead and go. I mean I say that all the time, 226 00:12:06,360 --> 00:12:08,040 Speaker 1: like if we have, you know, I think of all 227 00:12:08,080 --> 00:12:10,480 Speaker 1: the appointments I have. When you know, COVID ended, I 228 00:12:10,520 --> 00:12:12,160 Speaker 1: was like, I'm getting my hair done, I'm getting my 229 00:12:12,200 --> 00:12:14,679 Speaker 1: nails done, getting my eyebrows done, and like go see 230 00:12:14,679 --> 00:12:16,680 Speaker 1: your public four therapists, like put that on your list 231 00:12:16,720 --> 00:12:18,720 Speaker 1: of things you want to do after baby is born 232 00:12:18,720 --> 00:12:36,720 Speaker 1: as well. Absolutely. Okay, So let's talk about some recoveries specifics, 233 00:12:36,760 --> 00:12:40,160 Speaker 1: which are going to be different depending on how your 234 00:12:40,200 --> 00:12:43,640 Speaker 1: baby has arrived, whether it was your first baby or 235 00:12:43,679 --> 00:12:47,440 Speaker 1: your fourth baby. Maybe how hard or how easy, or 236 00:12:47,440 --> 00:12:51,000 Speaker 1: how long or how short your labor and delivery were, 237 00:12:51,520 --> 00:12:55,080 Speaker 1: how much pushing you did. So from your perspective, what 238 00:12:55,240 --> 00:12:57,840 Speaker 1: are the most important things a woman should know if 239 00:12:57,920 --> 00:13:03,319 Speaker 1: she's recovering from a vaginal birth. Two. We already touched 240 00:13:03,320 --> 00:13:05,480 Speaker 1: on how to pee and how to pool, like one 241 00:13:05,520 --> 00:13:08,760 Speaker 1: and two. Next is I think icing We touched on 242 00:13:08,800 --> 00:13:11,160 Speaker 1: this a little bit, but really the cold in the 243 00:13:11,240 --> 00:13:15,920 Speaker 1: very beginning helps decrease inflammation. UM minimize infection, improve healing, 244 00:13:16,000 --> 00:13:18,280 Speaker 1: So you know, having a little ice pack that you 245 00:13:18,360 --> 00:13:21,400 Speaker 1: put on the area for twenty minutes several times a 246 00:13:21,480 --> 00:13:24,240 Speaker 1: day for the first week. UM. Also having a little 247 00:13:24,240 --> 00:13:26,920 Speaker 1: peri bottle filled with warm water or which hazel that 248 00:13:26,960 --> 00:13:29,960 Speaker 1: you sprits on the area. That can also help facilitate 249 00:13:30,000 --> 00:13:32,959 Speaker 1: your urine stream if you can't pee, but definitely rinse 250 00:13:33,080 --> 00:13:37,559 Speaker 1: after peeing, after pooping, and even just you'll still be bleeding, 251 00:13:37,600 --> 00:13:39,400 Speaker 1: so kind of rinsing the area so that you don't 252 00:13:39,400 --> 00:13:41,640 Speaker 1: have to wipe aggressively. And there are a lot of 253 00:13:41,679 --> 00:13:44,520 Speaker 1: sprays and bombs and different things you can use if 254 00:13:44,520 --> 00:13:46,600 Speaker 1: you've had a tear or you have some soreness in 255 00:13:46,600 --> 00:13:48,640 Speaker 1: the area that can be helpful that they may give 256 00:13:48,640 --> 00:13:50,439 Speaker 1: you in the hospital. You can also keep at home. 257 00:13:50,480 --> 00:13:53,440 Speaker 1: But really baby the area, I mean really, you know, 258 00:13:53,520 --> 00:13:57,000 Speaker 1: be tender to it, don't overdo it, and give yourself 259 00:13:57,040 --> 00:13:59,560 Speaker 1: the first few weeks to really really rest and recover. 260 00:13:59,640 --> 00:14:01,840 Speaker 1: Like you have been through a lot and you're sleep 261 00:14:01,880 --> 00:14:05,360 Speaker 1: deprived now, so um, really just focusing on recovery those 262 00:14:05,400 --> 00:14:12,000 Speaker 1: first few weeks. Now, Pecotomys are faithfully rare theseas how, 263 00:14:12,080 --> 00:14:14,520 Speaker 1: if you need to have an apseotomy, and it would 264 00:14:14,559 --> 00:14:18,600 Speaker 1: only be if you absolutely need one. How would you 265 00:14:18,640 --> 00:14:22,520 Speaker 1: say it's best to heal and speed recovery. Ice is 266 00:14:22,560 --> 00:14:24,800 Speaker 1: a big one again for that. So when a psotomy 267 00:14:24,880 --> 00:14:26,920 Speaker 1: is a cut, when they actually cut the muscle, and 268 00:14:26,960 --> 00:14:30,320 Speaker 1: typically they're doing that now only and medically indicated. Back 269 00:14:30,320 --> 00:14:32,680 Speaker 1: in the day, it was like everybody got one, and 270 00:14:32,760 --> 00:14:34,920 Speaker 1: now we're showing that it's actually gonna be better if 271 00:14:34,920 --> 00:14:37,040 Speaker 1: we just see what naturally happens to the muscles and 272 00:14:37,040 --> 00:14:39,960 Speaker 1: tissues with birth. And most women do tear a little bit, 273 00:14:40,120 --> 00:14:43,040 Speaker 1: but it's typically a minor tear, so in a psotomy 274 00:14:43,080 --> 00:14:45,640 Speaker 1: is what we consider a grade to like into the muscle. 275 00:14:45,880 --> 00:14:49,720 Speaker 1: So I really encourage, you know, a really good nutrition 276 00:14:49,800 --> 00:14:53,720 Speaker 1: because we want that for wound healing. So vitamin C, food, 277 00:14:54,200 --> 00:14:57,560 Speaker 1: vitamin C, fish oil, you know, making sure that you're 278 00:14:57,600 --> 00:15:01,720 Speaker 1: still taking your prenatal vitamins, good nutrition, good hydration, icing 279 00:15:01,720 --> 00:15:04,240 Speaker 1: the area, maybe even using a little steak cushion to 280 00:15:04,280 --> 00:15:06,120 Speaker 1: sit on, so that you're kind of staying off that 281 00:15:06,120 --> 00:15:09,520 Speaker 1: wound while you're sitting, especially when pumping or breastfeeding. Would 282 00:15:09,520 --> 00:15:12,520 Speaker 1: you say a donut to sit on. I don't love 283 00:15:12,560 --> 00:15:15,120 Speaker 1: doughnuts filled with air. They have so many great options 284 00:15:15,120 --> 00:15:16,520 Speaker 1: that are kind of a phone that are kind of 285 00:15:16,560 --> 00:15:19,040 Speaker 1: a little bit softer to sink into, or even your 286 00:15:19,040 --> 00:15:21,520 Speaker 1: body pillow just turns to put that in the chair 287 00:15:21,560 --> 00:15:23,600 Speaker 1: and just sit right on that, you know, and just 288 00:15:23,680 --> 00:15:26,680 Speaker 1: something to kind of elevate that area. And then actually 289 00:15:26,680 --> 00:15:28,680 Speaker 1: it's a great time to kind of start thinking about 290 00:15:28,720 --> 00:15:32,360 Speaker 1: doing little keygal contraction, so not really tight ones, but 291 00:15:32,440 --> 00:15:35,200 Speaker 1: just to contract and relax, to start pumping some fluid 292 00:15:35,200 --> 00:15:37,200 Speaker 1: out of that area, getting some blood float of the 293 00:15:37,240 --> 00:15:39,480 Speaker 1: area to help appealing. I was going to ask about 294 00:15:39,520 --> 00:15:42,880 Speaker 1: that because when you know, I'm all about keegals. But 295 00:15:43,080 --> 00:15:47,240 Speaker 1: I remember so clearly trying to do keygles right after birth, 296 00:15:47,520 --> 00:15:51,680 Speaker 1: and I think I could, but I couldn't feel myself 297 00:15:51,760 --> 00:15:56,080 Speaker 1: doing them, So is that normal? Yes? I also tried 298 00:15:56,120 --> 00:15:57,720 Speaker 1: to do them right after birth, and I was like, wow, 299 00:15:57,760 --> 00:16:01,600 Speaker 1: it is radio silence down there. That is normal. These 300 00:16:01,640 --> 00:16:05,040 Speaker 1: muscles are tired. But what we're just looking for is connection. 301 00:16:05,160 --> 00:16:07,280 Speaker 1: We're just looking to say, can I, you know, could 302 00:16:07,400 --> 00:16:09,720 Speaker 1: wake through his muscles often, you know, I do tell 303 00:16:09,720 --> 00:16:11,880 Speaker 1: people every once in a while you might want to 304 00:16:12,000 --> 00:16:14,400 Speaker 1: be urinating and test it, like can you contract your 305 00:16:14,480 --> 00:16:18,760 Speaker 1: muscles and stop your stream. Don't do keegels during peeing 306 00:16:18,800 --> 00:16:20,920 Speaker 1: as an exercise, but every once in a while you 307 00:16:20,920 --> 00:16:23,200 Speaker 1: can test it, yes, just to tell that you're doing 308 00:16:23,240 --> 00:16:26,400 Speaker 1: them correctly, right, because otherwise you could end up with U, T, I, 309 00:16:26,520 --> 00:16:29,440 Speaker 1: S and all kinds of Yeah, that's not a good thing. Okay. 310 00:16:29,480 --> 00:16:32,760 Speaker 1: So besides not you know, rushing in it, listening to 311 00:16:32,800 --> 00:16:37,440 Speaker 1: your body, not overdoing lifting with care. What about a 312 00:16:37,480 --> 00:16:40,680 Speaker 1: mom who has had a C section? And as you said, 313 00:16:40,720 --> 00:16:43,160 Speaker 1: thirty percent of moms are going to have one, whether 314 00:16:43,440 --> 00:16:45,360 Speaker 1: you know we like it or not, and we should 315 00:16:45,360 --> 00:16:47,640 Speaker 1: try to reduce those rates. But in the meantime, if 316 00:16:47,680 --> 00:16:51,040 Speaker 1: you've had a c section, how do you best recover 317 00:16:51,200 --> 00:16:53,600 Speaker 1: from that? For both of these and I didn't mention 318 00:16:53,600 --> 00:16:55,680 Speaker 1: this with the psotomy either said there's kind of an 319 00:16:55,680 --> 00:16:57,840 Speaker 1: early stage of healing and then like a later stage 320 00:16:57,840 --> 00:17:01,080 Speaker 1: of healing. So so Sarian Recovery really love moms to 321 00:17:01,160 --> 00:17:04,560 Speaker 1: use like a really simple abdominal binder in the hospital, 322 00:17:04,640 --> 00:17:07,119 Speaker 1: and most hospitals will provide it if you ask. They 323 00:17:07,119 --> 00:17:10,040 Speaker 1: don't always offer it. And I'm not talking a waste 324 00:17:10,040 --> 00:17:13,159 Speaker 1: train or I'm talking like a really gentle soft wrap 325 00:17:13,640 --> 00:17:15,920 Speaker 1: that just gives you a little bit of support when 326 00:17:15,960 --> 00:17:17,520 Speaker 1: you are trying to get in and out of bed 327 00:17:17,560 --> 00:17:20,359 Speaker 1: and lift the baby. Next is you can ice your 328 00:17:20,400 --> 00:17:23,719 Speaker 1: scar right away. That's going to help produce inflammation. And 329 00:17:23,760 --> 00:17:26,119 Speaker 1: then you know, even starting to do just some gentle 330 00:17:26,200 --> 00:17:29,200 Speaker 1: breathing exercises to kind of bring just like you were thinking, 331 00:17:29,280 --> 00:17:31,200 Speaker 1: do a couple of keegles to kind of wake those 332 00:17:31,200 --> 00:17:34,120 Speaker 1: tissues up. Just take some breaths to kind of help 333 00:17:34,200 --> 00:17:37,040 Speaker 1: open up and expand the abdominals and then start walking 334 00:17:37,040 --> 00:17:40,359 Speaker 1: on day one. So often our Cesrian moms want to 335 00:17:40,800 --> 00:17:43,080 Speaker 1: hunch over and it's so painful. But the more that 336 00:17:43,119 --> 00:17:46,720 Speaker 1: you can push yourself upright, So walk the baby around 337 00:17:46,760 --> 00:17:49,680 Speaker 1: in the bassinet in the hospital and kind of help 338 00:17:49,760 --> 00:17:52,760 Speaker 1: that push yourself up into a more upright position so 339 00:17:52,800 --> 00:17:55,480 Speaker 1: that your abdomen, your chest can open instead of just 340 00:17:55,560 --> 00:17:58,040 Speaker 1: kind of staying hunched down, because long term that's going 341 00:17:58,080 --> 00:18:00,920 Speaker 1: to make it a little bit more difficult for healing. Absolutely, 342 00:18:01,040 --> 00:18:03,280 Speaker 1: And how about getting out of bed? How do you 343 00:18:03,320 --> 00:18:05,439 Speaker 1: recommend getting out of bed? And this is why we 344 00:18:05,520 --> 00:18:08,199 Speaker 1: love to teach moms this during pregnancy, is that we 345 00:18:08,280 --> 00:18:11,160 Speaker 1: encourage moms to roll to their side, so you kind 346 00:18:11,200 --> 00:18:13,440 Speaker 1: of don't even use your abs, you roll all the 347 00:18:13,480 --> 00:18:15,879 Speaker 1: way to your side, let your feet kind of dangle 348 00:18:15,920 --> 00:18:17,800 Speaker 1: off the edge, and use your arms to push up 349 00:18:18,080 --> 00:18:20,560 Speaker 1: so that you can allow those abdominal muscles to relax 350 00:18:20,600 --> 00:18:22,359 Speaker 1: a little bit, and you're using your upper and lower 351 00:18:22,400 --> 00:18:24,399 Speaker 1: body to help you so you don't have to do 352 00:18:24,440 --> 00:18:27,119 Speaker 1: that sit up position. This is another tip that I 353 00:18:27,200 --> 00:18:29,399 Speaker 1: like to tell a lot of moms is to exhale 354 00:18:29,480 --> 00:18:32,840 Speaker 1: when they're picking up the baby or when they're lifting something. 355 00:18:33,400 --> 00:18:35,400 Speaker 1: If you hold your breath, it kind of like tightens 356 00:18:35,480 --> 00:18:37,960 Speaker 1: up everything a little bit. But if you exhale gently 357 00:18:38,440 --> 00:18:41,560 Speaker 1: picking up the baby or you know, pushing something, pushing 358 00:18:41,560 --> 00:18:43,919 Speaker 1: the stroller, it helps those muscles relax a little bit 359 00:18:43,920 --> 00:18:46,359 Speaker 1: and takes the pressure for abdomen. Do you have other 360 00:18:46,480 --> 00:18:50,520 Speaker 1: tips for lifting or for bending to help with your 361 00:18:50,520 --> 00:18:53,600 Speaker 1: back pain? Yeah, I mean always like a squat position 362 00:18:53,680 --> 00:18:55,960 Speaker 1: is better than like the bending over arching your back. 363 00:18:56,320 --> 00:18:58,840 Speaker 1: Another thing is break down the load. I mean, my 364 00:18:58,920 --> 00:19:00,639 Speaker 1: husband used to make fun of me because in my 365 00:19:00,640 --> 00:19:03,440 Speaker 1: third trimester I would put the trash in a wagon 366 00:19:03,560 --> 00:19:05,600 Speaker 1: and wheel it out to the backyard instead of like 367 00:19:05,680 --> 00:19:09,840 Speaker 1: lugging the doing that will he traveled, so I was 368 00:19:09,880 --> 00:19:13,080 Speaker 1: so during the week. But that's a great question. You know, 369 00:19:13,119 --> 00:19:15,399 Speaker 1: even things like that just break down the load instead 370 00:19:15,400 --> 00:19:19,240 Speaker 1: of curing all of these huge things, doing smaller you know, 371 00:19:19,359 --> 00:19:21,719 Speaker 1: little trips with smaller amounts. And a lot of us 372 00:19:21,720 --> 00:19:24,280 Speaker 1: have other kids when we have when we give birth, 373 00:19:24,320 --> 00:19:27,840 Speaker 1: So again, practice that explation when you're lifting the kiddos 374 00:19:27,880 --> 00:19:29,080 Speaker 1: in and out of the car, in and out of 375 00:19:29,080 --> 00:19:31,320 Speaker 1: the bathtub, and you can also hug them from a 376 00:19:31,359 --> 00:19:34,760 Speaker 1: sitting position. I know, I know, and it's it's hard 377 00:19:34,840 --> 00:19:36,919 Speaker 1: and it's kind of sad because you feel like you 378 00:19:36,960 --> 00:19:39,040 Speaker 1: can't do the things that you want to do. But 379 00:19:39,119 --> 00:19:41,440 Speaker 1: it really does come back with time, oh for sure. 380 00:19:41,680 --> 00:19:45,000 Speaker 1: So speaking of that, of course, your body has been 381 00:19:45,040 --> 00:19:47,320 Speaker 1: through a lot. Your pelvis has been through a lot. 382 00:19:47,440 --> 00:19:49,440 Speaker 1: All those muscles have been through a lot, a lot 383 00:19:49,440 --> 00:19:52,919 Speaker 1: of stretching, a lot of pressure. So of course you're 384 00:19:52,960 --> 00:19:56,439 Speaker 1: going to expect some pain. How much pain should you 385 00:19:56,760 --> 00:20:00,960 Speaker 1: expect if everything is normal, whether it's bad pain, paraneal pain, 386 00:20:01,040 --> 00:20:05,159 Speaker 1: pelvic pain, and when did you start looking for help? 387 00:20:05,720 --> 00:20:08,080 Speaker 1: Really within the first two weeks is when the majority 388 00:20:08,119 --> 00:20:11,560 Speaker 1: of healing, real like wound healing, and if an infection 389 00:20:11,600 --> 00:20:13,400 Speaker 1: is going to happen, If something's gonna happen, it's gonna 390 00:20:13,440 --> 00:20:15,640 Speaker 1: happen within the first two weeks. So after that two 391 00:20:15,640 --> 00:20:19,040 Speaker 1: week mark, if you're really like something doesn't feel right 392 00:20:19,200 --> 00:20:21,840 Speaker 1: my scar my paraneum, I'm like, you've got to go 393 00:20:21,880 --> 00:20:23,520 Speaker 1: to the doctor, because that's when we really want to 394 00:20:23,600 --> 00:20:25,960 Speaker 1: kind of start looking for red flags of infection and 395 00:20:26,000 --> 00:20:28,720 Speaker 1: things like that. But even after those two week marks 396 00:20:28,720 --> 00:20:30,520 Speaker 1: is when I start saying, like, start getting out and 397 00:20:30,560 --> 00:20:32,680 Speaker 1: walking a little bit more. Start you know, we start 398 00:20:32,720 --> 00:20:36,160 Speaker 1: doing some breathing with some abdominal contractions. And if you're 399 00:20:36,280 --> 00:20:39,040 Speaker 1: having pain even after that two week mark that doesn't 400 00:20:39,040 --> 00:20:43,640 Speaker 1: just feel like exhaustion or deconditioning, but real pain, then 401 00:20:43,680 --> 00:20:45,639 Speaker 1: I say go back to the doctor, and then you know, 402 00:20:45,760 --> 00:20:47,840 Speaker 1: check in with the PT after you get that six 403 00:20:47,880 --> 00:21:05,760 Speaker 1: week mark. I concur Yeah, so what do you mentioned walking? 404 00:21:05,880 --> 00:21:08,520 Speaker 1: And walking, of course is a great exercise for late 405 00:21:08,600 --> 00:21:12,120 Speaker 1: pregnancy also when you have a new baby, because first 406 00:21:12,119 --> 00:21:13,800 Speaker 1: of all, the fresh air is going to do so 407 00:21:13,880 --> 00:21:17,240 Speaker 1: much good on every level. How do you at the 408 00:21:17,280 --> 00:21:19,719 Speaker 1: same time rest up enough and also make sure that 409 00:21:19,760 --> 00:21:23,399 Speaker 1: you're moving enough. How much exercise do you recommend and 410 00:21:23,520 --> 00:21:26,119 Speaker 1: what kind? At what point I really recommend the first 411 00:21:26,160 --> 00:21:28,720 Speaker 1: week one to two weeks, you were like at home 412 00:21:28,760 --> 00:21:31,480 Speaker 1: in bed, and I think the past year has really 413 00:21:31,520 --> 00:21:34,360 Speaker 1: taught us that moving slowly and having less on our 414 00:21:34,359 --> 00:21:37,120 Speaker 1: plates and less visitors can serve us well, oh my god, 415 00:21:37,200 --> 00:21:39,919 Speaker 1: silver lining, silver lining, I know, and I think it 416 00:21:40,000 --> 00:21:41,800 Speaker 1: was something that we all really felt like we needed 417 00:21:41,840 --> 00:21:44,440 Speaker 1: to slow down, and especially our moms who had tons 418 00:21:44,440 --> 00:21:46,000 Speaker 1: of visitors come over and we want to go to 419 00:21:46,080 --> 00:21:48,440 Speaker 1: lunches and things like that. So the first one to 420 00:21:48,520 --> 00:21:51,119 Speaker 1: two weeks is focused on healing, doing things around the house. 421 00:21:51,520 --> 00:21:53,199 Speaker 1: And I always say the rule of thumb is if 422 00:21:53,200 --> 00:21:55,280 Speaker 1: you have an increase in pain or an increase in 423 00:21:55,359 --> 00:21:58,199 Speaker 1: bleeding when you do an activity, you're probably overdoing it. 424 00:21:58,400 --> 00:22:00,280 Speaker 1: That could be a load of laundry, dish is or 425 00:22:00,320 --> 00:22:03,320 Speaker 1: a walk. Around two weeks, I say start getting outside 426 00:22:03,359 --> 00:22:06,199 Speaker 1: to go for walks around the block, maybe fifteen minutes, 427 00:22:06,280 --> 00:22:09,520 Speaker 1: twenty minutes. If you feel okay, you can start doing 428 00:22:09,520 --> 00:22:11,080 Speaker 1: two of those a day, and then you can start 429 00:22:11,119 --> 00:22:13,679 Speaker 1: going for thirty minutes. So every week, just kind of 430 00:22:13,720 --> 00:22:15,680 Speaker 1: bump it up a little bit, and then around six 431 00:22:15,720 --> 00:22:19,240 Speaker 1: weeks starting to do more core exercises, really basic, not 432 00:22:19,320 --> 00:22:23,160 Speaker 1: sit ups, but like little contractions and bridges and maybe 433 00:22:23,200 --> 00:22:25,360 Speaker 1: some squats and things that kind of start some movement 434 00:22:25,760 --> 00:22:28,199 Speaker 1: and then return to higher intensity around twelve weeks, and 435 00:22:28,280 --> 00:22:31,160 Speaker 1: at this point you might be wondering core, what core? 436 00:22:31,840 --> 00:22:34,000 Speaker 1: How do we find that core and how do we 437 00:22:34,160 --> 00:22:37,119 Speaker 1: best support it at that point, So around six weeks 438 00:22:37,160 --> 00:22:40,119 Speaker 1: I encourage folks to start working more on specific core stuff. 439 00:22:40,160 --> 00:22:42,679 Speaker 1: So I always start with the breath. I haven't you know, 440 00:22:42,760 --> 00:22:46,320 Speaker 1: started doing some diaplematic breathing and then on the exhale 441 00:22:46,320 --> 00:22:48,760 Speaker 1: of their breath, I haven't learned to contract their public 442 00:22:48,800 --> 00:22:52,160 Speaker 1: floor to pull in their transverse abdominals. And that takes 443 00:22:52,200 --> 00:22:54,400 Speaker 1: sometimes a little bit of work in practice, and that's 444 00:22:54,400 --> 00:22:56,320 Speaker 1: why it's great to do it before birth as well. 445 00:22:57,040 --> 00:22:59,720 Speaker 1: But you know, working on some of those simple exercises 446 00:22:59,800 --> 00:23:02,960 Speaker 1: and actually the foundation for everything, the keegel in the 447 00:23:03,480 --> 00:23:07,040 Speaker 1: you know, lower abdominal contraction is the basis for all 448 00:23:07,200 --> 00:23:10,159 Speaker 1: core exercises. So whether you're doing a push up, a plank, 449 00:23:10,240 --> 00:23:12,560 Speaker 1: a squat, a lunch, you have to pull that pelvic 450 00:23:12,680 --> 00:23:16,000 Speaker 1: for an abdomen in before you do it. Okay, So 451 00:23:17,200 --> 00:23:22,639 Speaker 1: then there's sex or is there is there? There doesn't 452 00:23:22,680 --> 00:23:24,960 Speaker 1: have to be. I mean, let's take the pressure off 453 00:23:25,000 --> 00:23:27,919 Speaker 1: of moms. So like, you know, get right back to 454 00:23:27,960 --> 00:23:30,879 Speaker 1: it now. You get the clearance at six weeks, but 455 00:23:31,200 --> 00:23:35,959 Speaker 1: you may not feel emotionally or physically ready. What do 456 00:23:36,000 --> 00:23:41,160 Speaker 1: you want new parents to know about postpartum sex that 457 00:23:41,400 --> 00:23:44,560 Speaker 1: the first time it may not feel comfortable. So a 458 00:23:44,560 --> 00:23:46,879 Speaker 1: common think that a lot of our patients says that 459 00:23:46,960 --> 00:23:49,600 Speaker 1: they don't realize it's going to be so dry. If 460 00:23:49,600 --> 00:23:53,520 Speaker 1: you're lactating or breastfeeding, you typically have lower estrogen levels, 461 00:23:53,520 --> 00:23:56,679 Speaker 1: which causes your vaginal tissues to feel drier. So I 462 00:23:56,720 --> 00:23:59,119 Speaker 1: say proactively use a lubricant. I like to use a 463 00:23:59,119 --> 00:24:01,119 Speaker 1: water based lubrican in or some folks use an all 464 00:24:01,200 --> 00:24:05,080 Speaker 1: natural coconut oil. The forecast is mainly dry for the 465 00:24:05,080 --> 00:24:10,040 Speaker 1: time that, yes, go slowly, mainly dry, and honestly, if 466 00:24:10,040 --> 00:24:13,400 Speaker 1: there's pain, stop like you don't need to push through 467 00:24:13,400 --> 00:24:15,520 Speaker 1: the pain. You might just need a little bit more 468 00:24:15,560 --> 00:24:18,760 Speaker 1: time for recovery, or you may have some scar tissue 469 00:24:18,800 --> 00:24:20,880 Speaker 1: that's still healing as a paradem, or you may even 470 00:24:20,880 --> 00:24:24,520 Speaker 1: need to do scar massage so to the Cesarean scar 471 00:24:24,720 --> 00:24:27,080 Speaker 1: or the barren Neil scar. So you know, I think 472 00:24:27,080 --> 00:24:30,480 Speaker 1: that dryness taking it slow. If there's bleeding or pain, 473 00:24:30,520 --> 00:24:33,720 Speaker 1: you obviously want to stop, and then you know, just 474 00:24:33,800 --> 00:24:36,040 Speaker 1: kind of see how you feel. You may be a 475 00:24:36,080 --> 00:24:38,439 Speaker 1: little bit sore afterwards, so it's okay to ice, But 476 00:24:38,640 --> 00:24:41,359 Speaker 1: consistent pain with sex is not normal, So if it 477 00:24:41,400 --> 00:24:43,880 Speaker 1: continues to be painful, I think it's worth addressing. Are 478 00:24:43,880 --> 00:24:47,720 Speaker 1: there certain postpartum positions that you would prefer? So? I 479 00:24:47,720 --> 00:24:51,159 Speaker 1: think it's really variable, you know, depending on how somebody feels, 480 00:24:51,200 --> 00:24:53,680 Speaker 1: But typically lying on your back kind of in your 481 00:24:53,680 --> 00:24:55,280 Speaker 1: on your back and your partner's on top is a 482 00:24:55,400 --> 00:24:58,800 Speaker 1: less penetrating position. Your partner behind you in the spooning 483 00:24:58,840 --> 00:25:02,600 Speaker 1: position is less penetray rating, but if your partners behind you, 484 00:25:02,880 --> 00:25:05,640 Speaker 1: that may be more penetrating and more uncomfortable. If you've 485 00:25:05,640 --> 00:25:07,639 Speaker 1: had a para meal tear, that may be meant an 486 00:25:07,720 --> 00:25:10,879 Speaker 1: or more uncomfortable position. And then some women like to 487 00:25:10,880 --> 00:25:12,679 Speaker 1: be on top because then they can kind of control 488 00:25:12,760 --> 00:25:15,360 Speaker 1: the pace of it as well. So I would say 489 00:25:15,400 --> 00:25:18,120 Speaker 1: the most kind of uncomfortable position right away might be 490 00:25:18,240 --> 00:25:19,879 Speaker 1: a woman on their hands and knees and the partner 491 00:25:19,880 --> 00:25:23,439 Speaker 1: behind them, and your your sexual gps may have changed 492 00:25:23,520 --> 00:25:26,200 Speaker 1: quite a lot. You know, you should make sure you 493 00:25:26,760 --> 00:25:29,840 Speaker 1: also listen to your body and see what's comfortable what's not. 494 00:25:30,040 --> 00:25:32,960 Speaker 1: I think communication is key, you know, to kind of 495 00:25:33,000 --> 00:25:36,440 Speaker 1: express what you're feeling, what's going on. And I also think, 496 00:25:36,640 --> 00:25:38,040 Speaker 1: you know, I really want to take some of the 497 00:25:38,119 --> 00:25:41,399 Speaker 1: pressure that we feel as women, as moms afterwards, it's 498 00:25:41,440 --> 00:25:43,280 Speaker 1: like we have to get back there. It's a six weeks. 499 00:25:43,320 --> 00:25:45,840 Speaker 1: We feel bad for our partners and I used to 500 00:25:45,880 --> 00:25:48,439 Speaker 1: feel this way. Or you can have insecurities about your body. 501 00:25:48,480 --> 00:25:50,280 Speaker 1: You may be licking breast milk. I mean, you may 502 00:25:50,320 --> 00:25:53,280 Speaker 1: still be bleeding. There's so many things that I really 503 00:25:53,280 --> 00:25:55,520 Speaker 1: think if we give ourselves some grace and some time 504 00:25:55,560 --> 00:25:59,280 Speaker 1: for recovery, it doesn't have to be so traumatic for 505 00:25:59,359 --> 00:26:02,320 Speaker 1: us or so um exhausting for us. Yeah, for sure. 506 00:26:02,359 --> 00:26:06,040 Speaker 1: And the most important kind of intercourses the talking kind, right, Yeah, 507 00:26:06,119 --> 00:26:09,120 Speaker 1: I call it outer course. Of course. Well that could 508 00:26:09,119 --> 00:26:11,360 Speaker 1: mean something else too, which is also might be more 509 00:26:11,400 --> 00:26:14,720 Speaker 1: comfortable at this point, exactly exactly. Not all roads have 510 00:26:14,840 --> 00:26:17,760 Speaker 1: to lead to, you know, vaginal sex. So there's a 511 00:26:17,760 --> 00:26:23,200 Speaker 1: lot of options out there, yep, So explore those roads, Sarah. 512 00:26:23,240 --> 00:26:25,879 Speaker 1: There are a lot of things that I wish I 513 00:26:25,880 --> 00:26:29,639 Speaker 1: could go back in time and tell my newly delivered 514 00:26:29,720 --> 00:26:34,520 Speaker 1: mom self about my postpartum recovery. Now that I know 515 00:26:34,560 --> 00:26:38,480 Speaker 1: what to expect. But what is your most important message 516 00:26:38,560 --> 00:26:43,880 Speaker 1: to all about to become moms about postpartum recovery? Yeah, 517 00:26:43,920 --> 00:26:47,080 Speaker 1: I have three. I think this isn't being related to recovery, 518 00:26:47,080 --> 00:26:49,600 Speaker 1: but it's related to postpartum. Is that to get help 519 00:26:49,640 --> 00:26:53,359 Speaker 1: with breastfeeding. I knew everything about pelvic floor and I 520 00:26:53,400 --> 00:26:56,600 Speaker 1: had wonderful bursts and wonderful recoveries, but my biggest struggle 521 00:26:56,640 --> 00:26:59,240 Speaker 1: was breastfeeding and I didn't know I didn't prepare enough 522 00:26:59,280 --> 00:27:02,200 Speaker 1: for that, and I felt like that really almost made 523 00:27:02,200 --> 00:27:06,840 Speaker 1: my postpartum traumatic or really difficult, and despite my pelvic 524 00:27:06,840 --> 00:27:09,639 Speaker 1: floor being in good shape. So the second is to 525 00:27:09,720 --> 00:27:12,640 Speaker 1: take it slow. And it's such a generic and corny 526 00:27:12,680 --> 00:27:16,200 Speaker 1: and cheesy term, but I just look at how fast 527 00:27:16,280 --> 00:27:18,760 Speaker 1: I tried to get back to walking and running and 528 00:27:18,840 --> 00:27:22,479 Speaker 1: socializing and wanting to get my body back, And you know, 529 00:27:22,640 --> 00:27:25,480 Speaker 1: twelve weeks is a sliver of time in the big 530 00:27:25,480 --> 00:27:28,399 Speaker 1: scheme of things. And I really find now that my 531 00:27:28,440 --> 00:27:30,639 Speaker 1: mom's who take it slow and really give them some 532 00:27:30,840 --> 00:27:33,480 Speaker 1: time to heal and then get back into fitness and 533 00:27:33,520 --> 00:27:36,600 Speaker 1: exercise do way better in the long run. So that's 534 00:27:36,600 --> 00:27:38,920 Speaker 1: a really big one. That's probably one of the bigger ones. 535 00:27:38,920 --> 00:27:41,320 Speaker 1: And then you know, lastly is that if it hurts, 536 00:27:41,440 --> 00:27:43,520 Speaker 1: get help. You know, we don't have to deal with things. 537 00:27:43,560 --> 00:27:47,520 Speaker 1: We don't have to suffer. And whether it's physical, emotional, mental, 538 00:27:47,640 --> 00:27:50,399 Speaker 1: whatever the case may be, is to really um we 539 00:27:50,480 --> 00:27:53,800 Speaker 1: mentioned this in our previous chat, but strength isn't isn't 540 00:27:53,840 --> 00:27:55,760 Speaker 1: asking for help and not feeling like we just have 541 00:27:55,880 --> 00:27:57,880 Speaker 1: to bear the weight of the world and power through, 542 00:27:58,280 --> 00:28:01,520 Speaker 1: you know, and we're not going to use the phrase 543 00:28:01,680 --> 00:28:03,919 Speaker 1: just do it. Yeah, and you don't have to just 544 00:28:04,000 --> 00:28:05,720 Speaker 1: deal with it. You know, we have so much to 545 00:28:05,760 --> 00:28:08,360 Speaker 1: deal with us new moms. I think that you know, 546 00:28:08,960 --> 00:28:11,639 Speaker 1: I'm really seeing this. It takes a village come back. 547 00:28:11,680 --> 00:28:14,439 Speaker 1: And maybe we're doing it virtually or on social media, 548 00:28:15,040 --> 00:28:18,040 Speaker 1: but I really see moms rising up together saying we've 549 00:28:18,080 --> 00:28:20,280 Speaker 1: been through this and you know, here are some tips, 550 00:28:20,280 --> 00:28:24,240 Speaker 1: here resources, here's this amazing podcast, and just really trying 551 00:28:24,280 --> 00:28:26,760 Speaker 1: to support one another through the process. We know what 552 00:28:26,880 --> 00:28:29,560 Speaker 1: I say, motherhood is the ultimate sisterhood. We've got to 553 00:28:29,600 --> 00:28:32,640 Speaker 1: help our sisters out, that's right. So thank you for 554 00:28:32,680 --> 00:28:36,600 Speaker 1: helping us out today. We really really appreciate And for 555 00:28:36,720 --> 00:28:40,320 Speaker 1: those who don't already follow you, where can they find 556 00:28:40,320 --> 00:28:42,160 Speaker 1: you from? More tips. The biggest place I have a 557 00:28:42,240 --> 00:28:45,640 Speaker 1: presence is on Instagram as the Vagina Whisperer, and then 558 00:28:45,680 --> 00:28:47,920 Speaker 1: it's also the Vagina whisper dot com, where we have 559 00:28:48,000 --> 00:28:51,120 Speaker 1: a ton of blog posts about pregnancy and birth and 560 00:28:51,360 --> 00:28:54,720 Speaker 1: online resources and courses to help support moms. It's awesome. 561 00:28:54,760 --> 00:29:02,080 Speaker 1: Thank you so much, Sarah, Thanks for having me Baby Belove, 562 00:29:02,760 --> 00:29:07,640 Speaker 1: my baby Belove. I need you, Oh how I need you. 563 00:29:09,000 --> 00:29:12,800 Speaker 1: Thanks for listening. Remember I'm always here for you. What 564 00:29:12,960 --> 00:29:15,760 Speaker 1: to Expect is always here for you. We're all in 565 00:29:15,880 --> 00:29:19,720 Speaker 1: this together. For more on what you heard on today's episode, 566 00:29:19,840 --> 00:29:23,440 Speaker 1: visit what to Expect dot com slash podcasts. You can 567 00:29:23,480 --> 00:29:26,240 Speaker 1: also check out What to Expect when You're Expecting, What 568 00:29:26,400 --> 00:29:29,520 Speaker 1: to Expect the First Year, and the what to Expect app. 569 00:29:30,040 --> 00:29:33,479 Speaker 1: And we want to hear from you. Connect with us 570 00:29:33,520 --> 00:29:36,840 Speaker 1: on our community message board or on our social media. 571 00:29:37,240 --> 00:29:40,800 Speaker 1: You can find me at Heidi Murkoff and Emma at 572 00:29:40,920 --> 00:29:45,400 Speaker 1: Emma bing wt E, and of course at What to Expect. 573 00:29:46,200 --> 00:29:50,120 Speaker 1: Baby Love is performed by Riley Peterer. What to Expect 574 00:29:50,240 --> 00:29:53,560 Speaker 1: is a production of I Heart Radio. From more shows 575 00:29:53,600 --> 00:29:56,920 Speaker 1: from I heart Radio, check out the i heart Radio app, 576 00:29:57,160 --> 00:30:01,240 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows. 577 00:30:02,760 --> 00:30:10,280 Speaker 1: In my arms right, don't you stay Knija kneja baby 578 00:30:10,360 --> 00:30:12,360 Speaker 1: love O, baby Low