Birth and Postpartum Preparation: Additional Considerations
When I was pregnant with my first child, I could not fathom actually having an infant. I was enamored with the experience of pregnancy and on some level just thought I would be pregnant forever. I assumed enough burp cloths, a cute baby backpack and plenty of outfits would do the trick! registered for all the things other mothers told me I would need - most of which were really helpful. But I did not do enough physical or mental preparation in the ways that would really influence my recovery.
This is my non-sponsored list of tangibles and intangibles that changed my postpartum experience for the better. This time I am preparing in all of these ways now, during pregnancy.
Pre and Postnatal Exercise
I practiced yoga, walked every day, and did a few specific PT exercises throughout my pregnancy. However, in postpartum, particularly when I found myself 10 weeks PP in a pandemic, I had to look to the internet for healing support. Studio Bloom’s 4th Trimester Rehab program helped me heal my DrA, alleviate back pain, and feel ready to return to more rigorous exercise by 6 months. This pregnancy I began using Studio Bloom in 3rd trimester.
Sleep Training
Takingcarababies & Kristine Petterson
Sleep training is a controversial issue at best. But for our family, sleep is non-negotiable, and a family bed was never part of the plan. With no strategy or skill early on, the lack of sleep and the unpredictability of each night was a strain on our marriage. When we finally invested in a couple of sleep training classes, life completely shifted. We went to bed each night with a plan, as an alliance. We learned our baby’s wake windows, cries, and hungry and sleepy cues. Our daughter learned to self-soothe and link sleep. But these tools also translated to autonomy and confidence in other facets of her life.
Tip: It is helpful to take these sleep training classes during pregnancy, prior to the sleep deprivation associated with an infant, so you can retain the information.
Physical Preparation
Stretching
Stretching is super important throughout pregnancy, but especially at and after 36 weeks. Pregnancy fitness is often all about maintaining core and pelvic floor coordination and strength, but stretching is an undervalued part of L&D prep!
The stretches I believe to be most valuable to prepare for the work ahead are:
1. Plantar fascia release
2. Calfs
3. Hamstrings
4. Adductors
5. Glutes
6. Obliques
Perineal Massage
At 36 weeks, it is also time to start perineal stretching. This has been shown to reduce the risk of Gr III and IV perineal tears, and episiotomy. Let’s be clear, this is not a fun or easy process. The stretch needs to be to discomfort to really prepare the tissue. But I promise, you are not going to stretch yourself as far as that baby’s head will.
Perineal stretching can happen in the bath, bed, alone or with a partner. You can use a finger or a tool such as the Perimom. This pairs well with the lube of your choice or a perineal massage oil such as MommyCare Sweet Almond Oil.
Tip: Just 2-3 times / week for up to 15 minutes.
Sustenance
Thinking about how you will stay nourished and hydrated once you have an infant that needs you 24/7 is SO important. Likely you will be gifted meals, but not snacks. You also may not be able to control the nutritive value of those meals (no hate to comfort food!)
I highly recommend filling your fridge and freezer with nutritious foods that can be readily available postpartum, and most importantly, eaten with one hand!
Some examples are:
Smoothies in mason jars
Homemade energy bites or bars
Pre-made crockpot meals
Casseroles or curries
Tip: Invest in a few extra water bottles and place them anywhere is your home you may end up sitting to nurse. Especially in the beginning, there is nothing more disempowering than getting fully set up and supported to nurse, and then realizing you are thirsty, which you will be!
Village
Doula
Hiring a doula helped us navigate a birth plan and go into labor and delivery understanding our preferences and choices. There will always be variables in childbirth beyond our control, but I was able to give informed consent to every intervention, and decline things that intuitively did not feel aligned, with the support of my doula. She helped my husband with hands on assists and self-care, which allowed me to stay present in my body. She then helped me process my birth story in the postpartum period.
Pelvic Floor Physical Therapist (PT)
Obviously, this is my bias, but everyone should be in PT when pregnant and postpartum, prior to 6 weeks, no matter what. The physical changes associated with pregnancy are enough to warrant PT regardless of pain or pathology, and who would turn down the chance to get hands on support? Pelvic PT was a crucial part of my husband and I going into labor and delivery feeling educated and prepared about biomechanical choices to support physiological birth.
Certified Lactation Consultant
I have already had a home visit from my CLC, who sat down with my husband and I to help us get back in the mindset of nursing. She helped us mentally prepare for what to expect the first few days after delivery. Some key takeaways included:
1. Advocating for the breast crawl and latch immediately after delivery.
2. Not leaving the hospital until nursing was successful.
3. Avoiding even one painful latch.
4. Understanding how long it may take for breast milk to come in.
5. Positioning and optimizing comfort.
Mental Health Provider
Having a mental health provider during pregnancy and even more importantly postpartum, is critical. Having a neutral party to process with is invaluable, as you navigate the ebbs and flows of parenthood. There are a multitude of viable virtual options now, allowing access when you need it most. Check out Postpartum Support International for some great resources.
Other Providers to Consider
1. Chiropractor
2. Acupuncturist
3. Nutritionist
4. Postpartum support group
5. Postpartum doula
6. Masseuse
Community
I didn’t fully appreciate the benefits of living in a small town until I had a baby. The outpouring of love and support was humbling. But I still had the mentality that when people came to my home, I was hosting them. I needed the house to be spotless, and to make sure I had food and drinks to offer. I now recognize that people want to take care of YOU when you have a baby, and we need to let them.
This time I set some specific boundaries with my community.
I am having family come to visit in a staggered timeframe, both to not feel overwhelmed, and to prolong the help. I have stated out loud the things people can do to be helpful including walking the dogs, taking my older child to the park or pool, making meals, doing laundry, and cleaning.
We are conditioned, particularly as women, not to ask for help. But in the postpartum period, a time that is so fleeting and tender, it is critical to state our needs and allow people to help us in a meaningful way.
