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Antenatal classes are excellent in preparing for motherhood. In my 10 sessions with KKH, I learnt theory and practical knowledge on breastfeeding, labour, exercise and baby care. The topic on how to take care of your vaginal wound and dealing with perineum pain after delivery was however, not covered.


Hence, I have written 4 tips here to help your body recover and feel less pain sooner.


1. Rinse after you use the toilet

Ok, so even though toilet paper is super convenient, rinsing after you use the toilet and patting the area dry gently after each visit to the toilet helps to keep the wound clean. This prevents nasty infections that can delay the body’s natural healing. Infections also increase pain and swelling. As the womb heals, it sheds its inner lining resulting in the bloody vagina discharge after delivery. This discharge is known as Lochia. Bacteria grows well in Lochia. Rinsing after each toilet visit and changing your pad every 4-6 hourly in the day will keep the wound infection free.


2. Have a look down there

Using a small mirror or the mirror function on your smartphone will allow you to visually inspect your wound. This may seem scary at first, at least I was also scared to look initially! But looking helps you to know if you’ve cleaned the area well. Looking also helps you to appreciate how quickly your body can heal. Knowing that the wound is healing well is reassuring. Being assured relaxes your brain and mind. Such relaxation will activate your body’s pain blocking abilities, reducing your discomfort. Scientifically this is “down regulation”.


3. Keep the muscles around the vagina active, to reduce pressure and swelling

Gentle pelvic floor muscle movements (Kegels) help to reduce swelling in the perineum. This reduces the discomfort that comes when you sit down or stand up. Introduce a 1-2-minute kegels exercise a few times a day will help to reduce localised swelling.


4. Change Positions Frequently

Alternate your resting position frequently in the day to reduce pain and swelling. If you need to sit to feed your baby, shift your weight onto the side that you are feeding on. Resting your elbow on the armrest helps in reducing pressure on the perineum. Taking care of a baby is a 24/7 job. Do take at least 5-10 minute bedrest 2-3 times in the daytime. A comfortable position to try is to lie on your side with a pillow between your knees. In this position you can also perform some gentle Kegels!


Let us know on our facebook page if you found these tips helpful. If you need a bit more help, Pelvic Health Physiotherapists, who are trained to work with women will be able to teach you how to move your pelvic floor effectively. We hope you will return to pain free movement early. Do share these tips with new Mums and Dads. :)


#antenatal #postnatal #prenatal #pregnancy #motherhood #perineumpain

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To my dearest daughter, Lara.


Mummy loves you so dearly. You are the inspiration to my mummy physiotherapy passion, and daddy is the mover of it. I adore how you smile at me every time I stare at you from far. The precious cheeks and smiles seemed so timeless every time you looked at me. Thank you for being in my life, and thank you for being such a beautiful child. I never knew what I could do, until you came into my life.

During pregnancy, I constantly had thoughts of not wanting to see you. In the early days of your life, your presence made my life upside down. However, you soon reminded me of how precious time was, and how you are growing up all so quickly everyday. You taught me to savour every moment, without rushing through tasks and time. I cannot stop telling you how beautiful you are to me and daddy.


When George came along, your big heart opened to him. You welcomed him inside your heart, you acknowledged and called him “didi” so readily. I was never prepared for you to do that, but you surprised me and gave all the love you have to our small family readily. As days pass, I missed the yesterday that I spent with you. I look forward to having lots of conversation with you over meals and rides. I love the way you tell me what your senses are feeding you – the ice cream is cold, the milk is white, the soup is hot. I love your disruptive moments every morning when you come into our bedroom to wake daddy up and feed him water. I love how you fight for what you want, and give to those you love.


Thank you for letting me be your mother. I love you so, so, so much. So much that I am ready to see you fly and soar into the vastness of the world. Never forget the relationships you have, always be grateful and kind. Always protect those you love, and love fiercely. Love life like there’s no tomorrow.


The luckiest person to have you,

Mummy Physio CJ


#mummy #motivation #children


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8th March 2020 marks International Women's Day. We have suggested 5 ways for you to celebrate this day with empowerment. This will also be a special day for us as it marks the official opening of our blogsite. We promise to bring you more empowering content and partner you in your motherhood journey. Have a relaxing Sunday.


#women #mummy #wellness



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