About 80% of all first-time mothers experience some form of tear when giving birth, and about 3% suffer from more severe tears or lacerations during delivery. Whether you have torn or not, it is crucial to take care of yourself and your body after childbirth and really listen to what it has to say. There are many tips and tricks that help to reduce pain and swelling after childbirth and simply make everyday life a bit easier.

We have gathered the best tips from women’s health physiotherapist Johanna Edström for those who have torn during childbirth and those who just want to boost their recovery!

General tips for those who have recently given birth

• LISTEN TO YOUR BODY!
• Avoid sitting for too long. Rest and feed your baby in a lying position if possible.
• If you experience increased swelling, a feeling of heaviness, or more pain, try lying down.
• Start pelvic floor exercises as soon as it feels okay!
• Keep clean and change pads frequently.

Pain relief after childbirth

• If you have been recommended or prescribed pain relief medication – take it. It minimizes the pain!
• Use cold for pain relief if it helps. An ice pack is good and can feel soothing against the painful area. Just be careful not to apply too much cold directly to the skin!

Urinating after childbirth

• Avoid rubbing down there after using the toilet. Pat gently instead.
• Urinate in the shower and use the shower stream to clean, or use our intimate shower. It helps you clean effectively and conveniently!

Bowel movements after childbirth

Going to the bathroom for a bowel movement after childbirth can feel very daunting. Johanna’s best tips are:

• Avoid constipation. Seek advice and possibly medication to ensure you are not constipated.
• Again, avoid rubbing and wiping. Try to pat instead.
• Rinse with water instead of wiping with too much paper or use an intimate shower.
• Support your perineum with a piece of paper while having a bowel movement to protect the stitches. It can also make it feel a bit easier to push.

Sex after childbirth

• Don’t rush! Wait for 6–8 weeks or as long as you feel you need.
• When it feels okay to try: Use lubricant. The mucous membranes often become dry due to, for example, breastfeeding.

If you want to read more about tearing during childbirth, we have written a post about it here: Tearing during childbirth. For more smart tips and good information about women’s health, pregnancy, and postpartum directly from a licensed physiotherapist, we recommend you follow fysio_johanna on Instagram!