Essential postpartum items for your pelvic healing
Expecting a baby soon? You may be focused on a baby registry with all the items you need for your little one, but don’t forget yourself! You, mama-dear, should be well taken care of postpartum. There are so many items that can be helpful for your postpartum healing, especially when it comes to your pelvic health. From a pelvic floor PT’s perspective (as well as my own personal experience), these products are essential to have in your arsenal.
1. Large Water Bottle
I started pretty basic here, but a large water bottle is the number one thing you are going to want for postpartum. Your hydration needs will be at their highest during this time, especially if you are breastfeeding. Staying adequately hydrated is going to help you heal faster, keep your milk supply up, normalize your bowel function and keep your bladder happy! You can read our previous blog post on hydration during the perinatal period for more details.
Pro tip: Set expectations with your support person. Assign them the job to help keep your water bottle full for you and by your bedside.
2. Upside Down Peri Bottle
After a vaginal birth, you are not going to want toilet paper anywhere near your vag. So instead of wiping, it’s encouraged to use a peri-bottle to rinse yourself with warm water. The hospitals will generally provide you with one, however it’s a very basic squirt bottle. It is a lot easier to use one like this that can be sprayed upside down.
Pro Tip: You could also get a bidet attachment for your toilet seat as another option!
3. Dermoplast Spray
Dermoplast is a topical analgesic spray that you can use on your perineum to ease postpartum pains. It is typically given in the hospital so you shouldn’t need to buy it beforehand.
Pro Tip: Ask for extra before you leave the hospital to have in case you run out!
4. Herbal Perineal Spray/Sitz Bath
There are so many perineal products on the market now-a-days, but I swore by Earth Mamas brand. Their overall quality is top-notch and it is equipped with cucumber, witch hazel and organic essential oils that was so soothing after birth. If you want a DIY option, there are some great herbal recipes out there you can make ahead (here is a good example)! A lot of these recipes can also double to use for a sitz baths. My postpartum bathroom routine was (1) pee, (2) peri-bottle rinse, (3) perineal spray and (4) apply dermoplast.
Pro Tip: Steap your sitz bath herbs like you would tea, then allow to cool to room temperature. Next, fill your peri-bottle with the herbal blend to rinse with! Store extra in the fridge and re-fill as needed.
5. Adult diapers/XL pads
Postpartum bleeding, also known as lochia, typically persists ~4 weeks postpartum. It can be fairly heavy in the first week but will slowly start to reduce as you get further out from birth. Because of this, you’ll want to be equipped with varying adult diaper/pad sizes. Diapers vs. pads is 100% personal preference, some prefer one over the other. I will say here that if you choose pads, you’ll want to have a boy-short style underwear to hold them (either disposable or reusable). I promise your normal bikini style underwear will not be comfortable with a ginormous pad. If you choose adult diapers you can just skip the underwear all together!
What to expect? The first 1-2 weeks you’ll want to have the largest size you can get but once your bleeding reduces you’ll be able to go down to a standard period pad size and eventually a panty liner.
Pro Tip - The hospital rooms should be stocked with pads and disposable underwear. Take home as much extra as you can get from them!
6. Perineal Ice Packs
You’re most likely going to be swollen, bruised and sore down there after birth. Ice packs can help reduce swelling and give you temporary pain relief. There are lots of different options for ice packs. You can DIY some ahead of time using a maxi pad topped with aloe vera & witch hazel and stored in the freezer. There are also some great options to purchase such as Frida moms disposable kind or Thrives reusable ones.
Pro Tip - I don’t recommend using ice past 3 days postpartum. Swelling can actually be helpful to the healing process as it brings blood to the area, so too much ice can delay the healing process by reducing the blood flow.
7. Stool Softener
Preventing constipation in the postpartum time is KEY to healing. Especially when you might have stitches close to your anus, if you struggle with hemorrhoids or are having prolapse symptoms. Your GI motility often slows down postpartum from the anatomical and hormonal shifts in your body, so staying on top of a good bowel program is key.
Pro Tip: In the hospital you can request a stool softener and miralax as soon as you get to recovery.
8. Squatty Potty
To piggy back off the last one, a squatty potty can be super helpful for regular bowel function and managing constipation. By elevating your knees above your hips while sitting on the toilet and keeping your feet flat, your pelvic floor can more easily relax and your colon is placed in a better alignment for stool to exit.
Pro Tip: You can DIY a squatty potty with a basic step stool or placing 2 yoga blocks under your feet!
9. Compression Underwear
Gentle perineal compression can be really helpful for pelvic healing, especially if you are dealing with increased swelling, vulvar varicosities, pelvic pain or prolapse. I generally recommend these boyshorts for gentle perineal compression. However for more severe cases, I will recommend a more structured support garment such as the v-sling pelvic band.
Pro Tip - make sure there isn’t too much compression happening in your abdomen with the garments you choose - this can sometimes make things worse instead of better by increasing downwards pressure. Girdles, binders and stomach “shapewear” are not advised!
10. Seat Cushions
These are not essential but can be a helpful aid for those dealing with pain. A donut cushion can help alleviate perineal pressure when sitting. But if tailbone pain is more your concern, I recommend trying a wedge pillow like this to help shift the weight off your coccyx. Mama - you’re going to be sitting a LOT with your newborn so make sure you’re comfortable.
Pro Tip - If you are breastfeeding, I highly encourage you to learn how to breastfeed in sidelying. This will give you some time off your butt and help aid your recovery.
11. Tucks Pads for Hemorrhoids
Hemorrhoids can be a big problem for some postpartum and a literal pain in the butt. Hemorrhoids are a prolapsed vein in your anus. They can be internal or external and are usually caused by the increase in pressure that pregnancy & labor/pushing bring. On top of managing your constipation with the tips above, medicated tucks pads are very helpful!
12. SERVICES
The last thing I will add to consider when preparing for your postpartum healing, is to book appointments and establish care for yourself ahead of time. Find a pelvic floor PT, a mental health provider, chiropractor, lactation consultant and support groups. Set expectations with your family, friends and support people on meal delivery, help around the house and with older children/animals. I love seeing mamas hold nesting parties, blessing ways or having a registry for themselves rather than the baby! In our society we put so much focus on baby, but you deserve to be the priority!
Pro Tip - It’s HARD to prioritize yourself postpartum. It’s hard to ask for help and it’s hard to find 10 minutes to do anything for yourself. But if you set expectations ahead of time, have appointments already on the calendar and ask your inner circle for support, it makes it easier :)