5 Pillars of Postpartum Recovery

Last week I collaborated with a fellow practitioner to create content geared toward supporting postpartum recovery for new mothers and parents. I’ll be excited to share the final offering with you when it’s ready. In the meanwhile I thought I’d share some of the highlights from our work, so those of you either entering or supporting those entering the postpartum time now can already start considering these ideas for your immediate benefit.

My contribution to the project largely centered around the physical supports that can be most beneficial during the postpartum season. During the course of our conversation, we landed on the following core categories to support this transition; the therapeutic power of warmth, the importance of counter-posing, the integrative power of compression, the power of rest, and the slow and easy return to movement.

(As we look at each category below, keep in mind there is much more that can be supportive during this time, namely in addition to anything shared here, I highly recommend postpartum doula support, new parents support groups, pelvic floor physical therapy regardless of symptoms, and close contact with any trusted mental and holistic health providers.)

The therapeutic power of warmth: Every culture I’ve encountered, from Chinese to Moroccan, has warmth at the core of its postpartum care, as a primary way to protect wellbeing and encourage healthy circulation and healing.

To honor the wisdom of this practice, think about: 

• Eating warming foods like soups and stews

• Avoiding raw uncooked foods

• Adding warming spices like cinnamon and ginger into teas and meals

• Applying external heat in the form of heating pads

• Exploring the Motherroasting practice of Chinese medicine that applies deeply penetrating warmth to the womb space (ask me about this service if you’re local)

• Warm sitz baths

• And keeping the pelvis wrapped or covered. 

The importance of counter-posing: With so much holding and feeding the baby in slouched postures, and since it’s obviously not possible to stop this repetitive pattern, the easiest way to relieve the common, especially upper body, discomforts of postpartum is to counter-pose. Simply positioning your body in opposite postures, slipping in a minute here and there throughout the day, can go a long way.

For example:

• Backbending over your couch/bed pillows any time you get a chance

• Clasping hands behind your back

• Getting onto your own belly (as soon as it’s comfortable) for “tummy time” when your baby is on the floor.

The integrative power of compression: Whether performed manually, or with the support of rebozos and wraps, the pressing together, especially around the hips can feel so helpful at counterbalancing that feeling of wobbliness, emptiness, and instability that is so common after giving birth.

Some ideas include:

• The Closing of the Bones practice (if you’re local, ask me about this offering too)

• Bellybinding of different kinds and traditions

• Simply ask a loved one to lean onto your hips while resting in a sidelying position. Let them linger for at least one full minute while you enjoy some deep breaths and feeling your body being grounded and held together again.

The power of rest: Not something much supported or valued in our “bounce back” culture, but most traditional cultures encourage at least 40 days of intensive rest during postpartum. The invitation being, to let yourself receive more support than is comfortable. Don’t rush to “get there”. In fact the more you rest, and let others do for you during the postpartum time, the more fully you will be able to restore and regain your energy for the long run.

Two top tips:

• Honor the 5-5-5 rule: 5 days in bed, 5 days on the bed, 5 days around the bed

• Only invite people into your space who will be there to support your rest and do things for you. Postpartum is not a time for “hosting”.

The return to movement: As you honor the need for rest, and your desire for movement increases, go easy. Notice and be kind to yourself if any panic emerges around how different your body feels and worrying that you’ll feel like this forever! You can reassure yourself that this chapter, while super intense, is not a new normal.

The cliche, this too shall pass, is especially true here.

• As you become more active, notice your bleeding level or pelvic heaviness as a helpful indicator of overdoing it

• Even 1-2 minutes of slow, deep, intentional, 360 degree abdominal breathing can serve as an internal self-massage, functioning as an easy way to feel more connected with your body

• Start slowly with walking and gentle stretches, slipping in movements that feel intuitive, easy, and gentle. A little goes a long way, and if you listen, you will know when your body (not mind) is ready for more.

I hope this is helpful and keep an eye out for the program my friend is creating with our recorded practices, and so much more.