Podcast Episode #154

Postpartum Aches & Pains, and Recovery from birth

Postpartum Aches & Pains, and Recovery from birth

Join me in this episode where I am interviewed by Jacqueline Kincer, host of the Breastfeeding Talk Podcast.

In this discussion about postpartum aches and pains and recovery after birth, we discuss:

  • Breastfeeding posture and setup
  • Preventative strategies for aches and pains while breastfeeding
  • Things to look for and be aware of when feeling achey
  • Tips and tricks from a women’s health physio.

Have you got an achey friend or family member who has recently had a baby who might benefit from listening to this podcast?

Welcome to another insightful episode of the FitNest Mama podcast, where we delve into the world of pregnancy care, childbirth, and postnatal recovery. I’m Kath Baquie, a physiotherapist specializing in women’s health and a proud mother of three. In today’s episode, I have the pleasure of being interviewed by Jacqueline Kinser as we discuss the common aches and pains experienced during the postpartum period and explore strategies for recovering from birth and breastfeeding soreness.

Recognizing Postpartum Discomfort

The postpartum period is a time of immense adjustment as new mothers focus on caring for their newborns. Unfortunately, the physical discomfort that often accompanies this stage is often overlooked or dismissed. In our conversation, we emphasize the importance of taking proactive care of our bodies after childbirth, regardless of the type of birth experience.

Promoting Proactive Care

During the episode, we address the lack of preparation for postpartum discomfort and highlight the need for self-management strategies and seeking help if pain persists. To assist our listeners, I share a free pelvic health checklist for identifying red flags during pregnancy. By being aware of these indicators, women can take steps to prevent and address potential issues.

Prehab and Proactive Measures

We also touch upon the significance of prehab and proactive measures for better post-surgical outcomes. Just as athletes undergo rehabilitation after surgeries or injuries, women who have given birth can benefit from targeted exercises and self-care during pregnancy and postpartum.

Balancing Activity and Rest

Recovering from childbirth involves finding a balance between staying active and allowing your body to rest. I share my personal experience of feeling pelvic heaviness after walking and carrying groceries postpartum. To aid in pelvic floor recovery, I emphasize the importance of incorporating horizontal rest periods and gradually increasing walking time each week.

Optimizing Breastfeeding Posture

Breastfeeding is a beautiful bonding experience between mother and baby, but it can also contribute to aches and pains if not approached with proper posture and awareness. We discuss the benefits of breastfeeding in a horizontal position and offer tips for maintaining good posture, such as keeping feet on the ground and elbows at 90 degrees.

Relieving Muscle Tension and Discomfort

To alleviate muscle tension and discomfort during breastfeeding, we suggest taking a moment before each session to do a quick body scan and release any tension in the body. Simple stretches before and after breastfeeding can also promote relaxation and relieve muscle tension. Additionally, the use of heat packs can provide temporary relief from aches and pains.

Addressing Underlying Issues

We delve into the importance of addressing underlying issues such as weakness and stiffness through postnatal rehabilitation exercises. Strengthening the core and pelvic floor muscles is crucial for postpartum recovery. We encourage listeners to start exercising gradually, listening to their bodies, and incorporating exercises that focus on these areas.

Finding Joy in Exercise

In the pursuit of postpartum wellness, it’s vital to find joy in your exercise routine. We remind moms not to compare themselves to others and to understand that energy levels and progress will fluctuate. Each individual’s journey is unique, and what matters most is finding activities that feel easy, manageable, and bring a sense of fulfillment.

Seeking Professional Guidance

While the tips shared in this episode can be helpful, we acknowledge the value of seeking professional guidance. We emphasize the importance of considering a pelvic floor assessment and consulting with a healthcare provider or physiotherapist to address specific needs and receive personalized guidance.

As we wrap up this episode, we encourage all postpartum women to prioritize their physical well-being and actively nurture their bodies during this transformative time. By taking proactive steps, such as optimizing breastfeeding posture, incorporating stretches, and addressing underlying issues, women can better manage aches and pains, promote recovery, and lay the foundation for long-term postpartum health. Remember, you deserve to feel strong, supported, and confident in your postpartum journey.

Episode Links

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @fitnestmama

Jacqueline Kincer’s website: https://holisticlactation.com/
The Breastfeeding Talk Podcast



All information is general in nature and doesn’t substitute individualised assessment, treatment and diagnosis.  If you have any questions or concerns please consult your healthcare provider.

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