Pregnancy and giving birth transforms your body in a way you may not understand. Some are able to embrace the changes in the most graceful manner, whilst others may find it extremely frustrating. Even after reading multiple pregnancy and post-pregnancy books, you may turn around and cry when you can’t recognize your body. The few thoughts that will run by your mind would be, “When will I lose this extra weight?”. “How am I going to get back into shape?”. “Why am I feeling tired and exhausted all the time?” “Does giving birth means my body has aged?”
Here are are some of the essentials you must focus on after child birth. Go ahead, scroll down and don’t forget to share it with a fellow mom.
1. Get Your Kegel On
Getting back into shape and exercising after birth depends on your physical and mental state. Nonetheless, you must start Kegel exercises as soon as you give birth because pregnancy and childbirth can weaken your pelvic floor muscles, resulting in uncomfortable pelvic pleasure and unwanted leakage of urine. Kegels are a simple and effective way to snap those muscles back into shape.
Everyone is constantly talking about toned bodies, strengthing your abs and shoulders, but you must ask yourself if you are doing enough to tone your inner muscles?
Kegel Exercises go like: Squeeze, hold, and release method.
2. Don't Ignore Your Nagging Back Ache
The multiple changes in our body lead to many discomforts, one of them being severe back pain.
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The lower back pain after delivery can hinder your recovery making it very difficult to stand or sit for a long period of time.
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During pregnancy, the body releases Progesterone and Relaxin hormones and these hormones lead to lower back pain after birth
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Sleepless nights and stressful days post-delivery also leads to severe backache
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Incorrect posture while breastfeeding and holding the baby for too long can also add stress to your back
How Should You Address Your Back Pain?
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You should consult your nutritionist and reduce the weight that you may have gained in your pregnancy. This will lessen the stress on your back muscles.
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Get an oil massage at regular intervals. This is therapeutic and the increase of blood circulation in the body offers great relief from aching muscles.
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Hot water bags have been the most successful form of instant relief
Exercises That Help You Recover From Back Pain
Back pains can get very frustrating at times, especially after childbirth. Here are a few exercises that reduce aches and strains.
Wall Sits
Image: Anytime Fitness Blog
Make sure you tuck in your shoulder blades and rest your tailbone well on the floor
Tuck your shoulders in and ensure your elbows are aligned well. Shop here
3. Invest In The Right Clothes
- Nobody is saying that you shouldn't look fashionable after childbirth, but you may want to resort to comfortable cotton clothes – especially in this weather.
- It is also easier to wear buttoned down shirts or loose t-shirts because it makes the breastfeeding process extremely easy.
- A large percentage of women wear the wrong maternity bra which can result in long-term sagging and ligament damage. Invest in bras that are made from quality fabrics and avoid synthetic bras that cause more irritation when you're sweating.
4. Don't Forget Your Postnatal Vitamins
Postnatal vitamins are important because it is meant to meet your nutrition needs while breastfeeding.
Vitamin A
After giving birth, your body demands fore more Vitamin A because the baby is also dependent on you through breastfeeding.
Vitamin B-12
Infants are able to meet their vitamin B-12 requirements through breastmilk if you have adequate B-12 intake, which most of us don't.
Calcium
It is very important for you to have calcium supplements in your postnatal period because breastfeeding mothers typically lose 3 to 5% of their bone mass.
5. Essential Food You Must Eat After Child Birth
We often want to jump to a weight loss programme right after childbirth, but eating the right food is extremely important for new moms.
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Eat oats, sabudana, dalia, moong dal, palak, carats, coconuts and many other ingredients for boosting your milk supply.
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Your body is healing after giving birth and you need to restore and repair your body. Select nutrients rich and energy-rich foods that are easy to digest.
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Drink at least 10 -12 glasses of water each day is extremely important
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Eat enough protein
Mansi Zaveri
KSP Team
Vaishnavi Venkatraman
Parvathy Pothan
Rati Ramadas Girish
