What to Expect

Postpartum Care, Nutrition, and Exercise

General Postpartum Care 

  • Weeks 1-4:  

    • Rest during the day, including napping when your newborn sleeps. 

    • You may drive when you are no longer taking opioid pain medicine, like Oxycodone.  Make sure you feel comfortable breaking suddenly for safety.  You may want someone with you in the car the first time you drive in case you are too sore or too tired to drive safely. 

    • Your Provider may request a telephone/video visit or a clinic visit in the first weeks after birth.  

  • Weeks 4-6: 

    • You will need a Postpartum appointment 4-6 weeks after birth.   

    • If you experienced a vaginal tear, it should no longer be feeling sore. 

  • Week 6 and beyond: 

    • Your return to work may vary depending on your type of job.  

    • You may be entitled to a certain amount of time away from work by the Family and Medical Leave Act (FMLA).  Speak to your employer to determine your eligibility.  

    • You may discontinue your prenatal vitamins if you are no longer breastfeeding.  Continue taking them while breastfeeding. 

Nutrition 

  • Eat a diet that has a lot of fish, green leafy vegetables, fruits, and whole grains.  Eat less fats and sugars.  

  • Do not try to lose weight quickly by cutting back on calories.  

  • Breastfeeding utilizes 500 extra calories each day. 

  • Drink at least 8 to 10 glasses of water every day.  

  • Continue to take your prenatal vitamin for 6 weeks after having the baby, or as long as you are breastfeeding 

Exercise: Birth Until Week 6

You can do light housework after birth.  Try not to lift anything heavier than the baby until you feel ready.   Bend your knees whenever you lift anything, so you do not injure your back.  

You can start using the exercises below the first day after your baby is born.  Start with doing each exercise 2 times a day.  Each day do 1 more repetition per set until you are doing 10 of each exercise 2 times a day.  

  • Kegal exercises can be done standing, sitting, or lying down. 

    • Tighten the muscles around your birth canal – the same muscles you tighten to stop the flow of urine. 

    • Hold for a few seconds and then relax. 

    • Repeat 5 times. 

    • These exercises are to be done daily to help the muscle tone that supports your vagina, bladder, and bowels. 

  • Deep breathing with abdominal muscle tightening can be done lying on your back or side with knees bent.  

    • Take a deep breath through your nose.  Let your belly expand upward. 

    • With your lips slightly parted, blow air out through your mouth while tightening your abdominal muscles.  

    • Keep blowing until you have emptied your lungs.  

    • Do not take too many deep breaths in a row or you might get dizzy. 

  • Toe pointing can be done sitting or lying down 

    • Pull your toes toward you as far as you can.  

    • Point your foot downward.  

    • Repeat. 

    • Rest before continuing.  If pointing your toes downward causes cramps, you should pull up your toes and relax. 

  • Foot and ankle circles can be done sitting or lying. 

    • Make large, slow circles with each foot, first to the right, then to the left.  This is an excellent exercise to improve the blood flow in your legs.  

  • Walks for exercise are encouraged if you feel up to it. 

Walking

Exercise: Week 6 and Beyond 

Wait at least 6 weeks before starting any strenuous exercises.  

Before you start doing sit-ups or leg lifts, check to see if your abdominal muscles have separated.  

  • Lie on your back with your knees bent.  

  • Reach 1 arm toward your knees as you tighten your abdominal muscles and lift your head and shoulders.  

  • Put the fingers of your other hand just below your belly button.  You will feel your muscles tighten.  If there is a separation between the 2 halves of your abdominal muscles that is 3 or more finger widths, there are some special exercises you can do to help reduce this space.  One of these exercises is described next.  

Exercise to reduce abdominal muscle separation:  

  • Lie on your back with knees bent and 12 to 16 inches apart.  

  • Cross your hands over your abdomen so that you will be able to support your abdominal muscles.  

  • Breathe in deeply.  As you exhale, tuck your head toward your chest and gently pull the separated muscles back toward each other.  

  • At the end of the exhale, lie back and relax.  

  • Do a set of these exercises 2 times a day.  

  • Start with 2 repetitions and add 1 repetition a day.  Work up to a set of 10 repetitions twice a day.  When the separation is less than 2 finger widths, you can start doing abdominal strengthening exercises, such as curl-ups and sit-ups.