New Baby

Self Care Checklist

• Early Recovery and Comfort

  
  In the first few weeks after birth, rest is very important. Try to rest whenever you can, even for short periods. 

  • Using pillows to support you in bed or when feeding your baby can make you more comfortable, especially if you have stitches or a caesarean wound. 
  • Rolling onto your side to turn in bed, and pushing up with your arms to sit can help to protect your tummy and pelvic floor. 
  • If pain is getting worse, bleeding suddenly becomes heavy, or you are worried about healing, please seek advice from a health professional. 

• Going to the Toilet

  
  It's important that your bladder and bowels work well after birth. 

  • Try to sit fully on the toilet, rather than hovering and take your time.
  • When opening your bowels, using a footstall to rest your feet on can help you avoid straining. You can also use a maternity pad to provide support to perineal stitches to help you have a poo more comfortably. See AI-generated image for illustrative purposes. 
  • Pouring water over the area while weeing can help sooth perineal stitches
  • Drink fluids regularly (water is best). Aim to pass urine every few hours during the day and avoid going 'just in case'
  • To protect your pelvic floor and stitches, avoid constipation. Eating fruit, vegetables and fibre, drinking enough fluids, and avoiding straining can help
  • If going for a wee or poo is painful, difficult or not improving, ask for help. Ongoing bladder or bowel symptoms can be supported by the Perinatal Pelvic Health Service. 

• Moving Safely and Early Activity

  
  Gentle movement is good for recovery. Getting up and moving as soon as you are advised it is safe, can help circulation and reduce stiffness. If your ankles are swollen, putting your feet up can help. 

  • Moving your feet and ankles up and down briskly for 30 seconds every hour can help your circulation.
  • Try not to stand still or sit in one position for long periods.
  • Good posture when lifting, feeding, or changing your baby can reduce the strain on your back and pelvic floor.
  • If movement causes pain, heaviness or leakage, it is important to slow down and seek advice. 

• Caesarean Birth Recovery

   

   

  If you have had a caesarean birth, your body will need extra time to heal. It is normal to feel more tired, and you should build up activity gradually. 

  • Supporting your wound with your hands or a pillow when coughing, sneezing or laughing can reduce discomfort. See AI-generated image for illustrative purposes. 
  • Avoid heavy lifting and strenuous tasks in the early weeks, and accept help where possible. 
  • If your wound becomes more painful, swollen or starts to ooze, or if you feel unwell or feverish, contact a health professional as soon as possible. 

   

   

• Pelvic Floor Muscles

  
  Your pelvic floor muscles support your bladder, bowel and womb. See AI-generated image for illustrative purposes.  They also help with bladder and bowel control. These muscles are stretched during pregnancy and birth. Gently exercising them after birth can improve recovery and help prevent problems such as leakage or prolapse.

  Pelvic floor exercises involve gently tightening and lifting the muscles, then fully relaxing them. It is helpful to include both longer holds and short, quick squeezes, and to practise regularly throughout the day.

  If you feel unsure whether you are doing the exercises correctly, or if you notice a bulge or heaviness when trying to tighten, specialist help is available through the Perinatal Pelvic Health Service. 

  For further information on how to do your pelvic floor exercises we recommend you attend the antenatal pelvic health session and download the Squeezy App.

  If you experience any pain when doing pelvic floor exercises, or you are worried that you cannot do them correctly after following the advice given, we advise seeking specialist support from the Perinatal Pelvic Health Service (add in link to the when and how to get help page).

  Pelvic Health - When and How to Get Help

• Tummy (Core) Muscle Recovery

  
  The deep tummy muscles work together with the pelvic floor to support your back and pelvis. After pregnancy, these muscles may feel weak. Gentle exercises that focus on slowly drawing in the lower tummy, while breathing normally, can help rebuild strength and improve posture. 

  Exercises should feel controlled and comfortable. Avoid sit-ups or strong abdominal exercises early on. If you notice pain, doming of the tummy, or difficulty controlling these muscles, a pelvic health physiotherapist can guide you safely. 

• Returning to Exercise and Daily Activities

  
  You can gradually return to normal activities and exercise as you feel able.

  • Walking is a good way to start, and you can slowly increase the time and pace.
  • Try to avoid heavy lifting where possible, and use good technique when lifting your baby. 
  • If exercise causes pain, leaking, heaviness or a dragging feeling in the vagina, this is a sign to pause and seek advice.

  Early support can help prevent longer-term pelvic health problems.

  Find out more about perineal healing

• Complete a 6-8 week postnatal pelvic health self-assessment

  In Norfolk and Waveney, every birthing person will be asked to complete a pelvic floor self-assessment questionnaire called ePAQ pelvic floor.

  Why?

  During pregnancy your body goes through many changes to help you grow, carry and birth your baby. It can sometimes be difficult to know what are normal changes, and when you should seek help. Changes can happen to your bladder, bowel, vagina and sexual health as your pelvic floor muscles come under more pressure.
  
  We are aware that symptoms related to your bladder, bowel and sexual health can be private and sometimes difficult to discuss with health professionals. However, we know they can impact your quality of life.
  
  The questionnaire will help screen for any problems and help get you any support you need.

  When?

  You will be invited to complete your ePAQ once during pregnancy, and once after you have birthed your baby.

  • During pregnancy - following your dating scan (10-14 weeks) to find out if you already have any symptoms or concerns.
  • After birth 6-8 weeks after you have birthed your baby to screen for any issues that may have developed following your delivery. Your GP may talk to you about this at your postnatal maternal appointment.

  Find out more about how to complete the pelvic health self-assessment

• Sex after Birth - Advice for All Women

  There is no set timeline for returning to sex after birth. Whether you've had a vaginal birth (with or without tears) or a caesarean, the most important thing is that you feel physically comfortable and emotionally ready. 

  When is it safe?

  Many people wait until after the 6-week postnatal check, but you can resume sex sooner if bleeding has stopped, healing is progressing, and you feel ready. Healing time may be longer if you had perianal tears, stitches, or abdominal surgery (caesarean). 
  
  

  What to expect:

  • It's common to notice:
  • Vaginal dryness (especially if breastfeeding)
  • Tenderness or scar sensitivity (perineum or caesarean scar)
  • Reduced of fluctuating libido
  • Feeling tired or less interested in sex.

  These changes are normal and usually improve over time. 

  
  Tips for comfort:

  • Take things slowly and gently
  • Use a water-based lubricant to reduce dryness
  • Choose comfortable positions, especially if you have perineal or abdominal discomfort
  • Try non-penetrative intimacy first (touch, closeness, connection)
  • Ensure you feel relaxed and not rushed
  • Try practising relaxing your pelvic floor muscles. 

   

  Perineal scar recovery:

  Find information about perineal scar recovery in the video below:

   

  Contraception and protection:

  You can get pregnant again before your periods return. It's useful to discuss contraception options with your GP or health visitor. 
  
  

  GP Check-up:

  All women will have a postnatal check with their GP approximately 6-8 weeks after birth. This is to check on your recovery. 

  If you are having any of the following problems with the healing of your perineum, this is a good opportunity to mention it to your GP.

  • Persistent pain during sex
  • Ongoing dryness or discomfort
  • Concerns about healing (perineal or caesarean scar)
  • Bladder or bowel symptoms
  • Anxiety, fear, or distress about intimacy. 

  It may well be that they will recommend you see the Perinatal Pelvic Health Service for assessment. 
  
  

  For more information on how to refer, visit:

  Pelvic Health - When and Where to Get Help