As a Mommy,  As an OT

4 Self-Care Tips for New Moms

So you had a baby, yay! But now you’re expected to take care of a baby AND recover from delivering a human into the world?! There are plenty of resources for how to take care of a newborn baby but not as many for how to take care of yourself. Sure they tell you how to deal with breastfeeding, sleep schedules (or lack of sleep), taking sitz baths, changing diapers, changing your OWN diapers, etc., but there are some things they left out. For example, the upper-backaches you’ll likely get from lifting the baby all day, or how your core strength will be completely shot. I wanted to share a few tips that I came up with after going through this twice. This isn’t a post about “snapping back” to your former figure, but rather getting back to feeling more like yourself.

Remember that every woman’s delivery and recovery is unique, and as with all my usual blog post disclaimers, this is based off of my personal experience and clinical knowledge.  Always consult your medical professional first. This post contains affiliate links.

  1. Start strong at the hospital

Wait what? I just had a baby and you expect me to do something?? Trust me, I know. After both of my c-sections I was laid up in bed with my blood pressure in the 80’s/40’s and could barely lift my head up off the pillow, let alone feed a hungry tiny human every 2 hours. But if you’re delivery was relatively uncomplicated, there are a few easy things can help you get a good start at recovering as quickly as possible:

  • Drink fluids- HYDRATION IS YOUR BEST FRIEND. Whether you had natural delivery or c-section, you need to replenish the loss of fluids.  It’ll help you regain your energy, and if you’re breastfeeding, you need to up your intake of fluids anyways. They give you a big water pitcher for a reason! Keep it coming.
  • Move around in bed- It’s tough to get out of bed that first time, it took me a whole day and a half after both deliveries. However, it’s beneficial to start moving in bed as soon as you can. Pumping your ankles will help with circulation, returning fluids back up your body so that it doesn’t pool at your feet and cause blood clots. If you’ve had a c-section, practice putting your bed flat if you can. I made the mistake of keeping the bed upright most of the first and second day and when I tried to exit the bed for the first time, I couldn’t stand up straight. Scar tissue had already started to form and it was painful to stretch out!
  • Start Kegels– Your poor lady parts down there have taken quite a beating. Even if you’ve had a c-section, your pelvic floor muscles are very lax. If your able to contract those kegels without pain (like trying to stop the flow of urine), your bladder muscles will start strengthening. We all know peeing when you sneeze is not pleasant. Here is more info on kegel techniques.
  • When you’re ready, take that walk in the hallway- I always encourage my patients to mobilize early after surgery, and same applies to delivering a baby. Even a short trip to the door and back, though it may be painful and feel like you’re at sloth pace, can do wonders for your body.

2. Practice Good Baby Body Mechanics

  • Don’t carry the weight on your shoulders- There is a lot of bending over and lifting when you’re caring for a newborn. Bending over the bassinet or crib and bending over to change their diapers. Another time you may find yourself hunching over is breastfeeding (bringing the boob to the baby instead of the baby to your boob). Naturally, your shoulders hunch over when doing these tasks and puts strain on the muscles in between your shoulder blades and on your neck muscles. Improper body mechanics over time or prolonged awkward positioning can lead to repetitive strain injury. Some call this the “Mom Posture”. Check your posture while doing them, and always place a pillow or bolster under the baby to boost them up to your chest height when feeding. Here are some easy stretches:

  • Beware of the Infant carrier- Those dreaded infant carriers/car seats/portable spaceships are the devil aren’t they? Of course they keep your little nugget safe and are easy to transport from home to car to stroller, but wow are they a pain to lug around by hand. Two of the main body mechanics principles: lift with your legs, carry it as close to your core as possible. This videp with a new carrying technique has become pretty popular. Try it out!

3.  Stabilize your core

What core you say? Exactly. After pregnancy has stretched your abdominal muscles to epic proportions, it takes a lot to bring them all back to their normal state. A common occurrence is Diastisis Recti Abdominis, which is the separation of the abdominal muscles. It is not permanent, and there are exercises that can help with this condition, once your physician clears you for it.

  • Medical grade abdominal corset- To preface, I’m not talking about a corset that is used purely for aesthetics and getting that “snapback” game in gear. This is a corset to give you that core stability during the first 6 weeks of recovery while your core seems nonexistent. During my second pregnancy, we made a decision to have a planned c-section given the complications we experienced with our first delivery.  I found out about Bellefit* corset, which is a medical grade brace, specifically designed for postpartum wear.  There are even corsets that are specific for C-section recovery. I started wearing it the day I got home from the hospital, for about 10 hours a day. It definitely made it easier to get up from a lying position and gave me support when lifting and carrying Carter. Although my initial reason for getting the corset wasn’t for aesthetics, the secondary effect of this corset is that it does make a more flattering figure under clothing. I wish I had it for my first postpartum experience!  *BTW Bellefit did not sponsor this post, it is simply my own product review and recommendation. (I’m wearing the corset in my photo above, but below is the model taken from their website). Here are the different corsets that you can purchase on amazon:

Check out their website Bellefit for more info!

  • Beginning exercise– When your doctor clears your for exercise (usually around 6 weeks), ease into it gradually. Listen to your body. There are plenty of postpartum exercises out there, but I think the more for fun ones are using your newborn as resistance weight. Here are a few to try.

4. Take time for yourself

This is the most important and most difficult tip to follow.  You go from being pregnant, only having to focus on yourself (and others treating you like a Queen), to being a mom and being responsible for the well-being of a tiny human. Especially if you are exclusively breastfeeding, you are their sole source of nutrition, making your role that much more indispensable.It’s natural to put the baby as your priority and let your own needs fall by the side.  However, if you don’t give yourself the care and attention it needs, you won’t be able to be an adequate caregiver to your little one. Do yourself and your body a favor: accept whatever help that is offered, steal away to take a long hot shower, longer nap or my favorite: go shopping without needing to push a stroller. You deserve it all!

Hope these tips helped a little bit! You go mamas. You are AMAZING!

*I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website with no additional cost to you.


  • minecraft

    May I simply say what a relief to find somebody who truly knows what they’re
    talking about online. You certainly understand how to bring an issue to light and make it important.
    More people really need to look at this and understand this
    side of your story. It’s surprising you’re not more popular given that you surely possess the gift.

  • minecraft

    A motivating discussion is worth comment.
    I believe that you ought to publish more on this subject, it might not be a taboo matter but generally
    people do not discuss such subjects. To the next!

  • minecraft

    When someone writes an paragraph he/she maintains the idea of a user in his/her brain that how a user
    can be aware of it. So that’s why this piece of writing is
    amazing. Thanks!

  • minecraft

    Howdy just wanted to give you a brief heads up and let you know a
    few of the images aren’t loading properly. I’m not sure why but I think its
    a linking issue. I’ve tried it in two different web browsers and both show the same results.

  • minecraft

    Its like you read my mind! You appear to know so much about this,
    like you wrote the book in it or something. I think that you can do
    with some pics to drive the message home a little bit, but instead of that, this is great blog.
    A great read. I will certainly be back.

  • minecraft

    This design is spectacular! You definitely know how to keep a reader entertained.
    Between your wit and your videos, I was almost moved
    to start my own blog (well, almost…HaHa!) Fantastic job.

    I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  • minecraft

    Hi! I’ve been following your blog for some
    time now and finally got the courage to go ahead and give you a shout out from Austin Tx!

    Just wanted to tell you keep up the great job!

  • minecraft

    Wonderful items from you, man. I’ve take note your
    stuff prior to and you’re just too wonderful. I really like what you’ve acquired here, certainly like what you are saying and
    the way during which you assert it. You make it entertaining and you still
    take care of to keep it smart. I can’t wait to learn far more from you.
    This is really a wonderful site.

  • minecraft free download 2018

    You are so interesting! I don’t suppose I’ve truly read
    through a single thing like this before. So wonderful to discover another person with unique thoughts on this issue.
    Really.. many thanks for starting this up.
    This site is one thing that’s needed on the internet, someone with some originality!

  • minecraft free download 2018

    Having read this I thought it was very enlightening. I appreciate you taking the time and energy to put this short article together.
    I once again find myself spending a lot of time both reading and posting comments.

    But so what, it was still worthwhile!

  • minecraft free download 2018

    Do you mind if I quote a few of your articles as long as I provide credit and sources
    back to your website? My website is in the exact same area of interest as yours and my users
    would definitely benefit from a lot of the
    information you present here. Please let me know if this alright with you.

  • minecraft free download 2018

    I think what you published was actually very logical.
    But, think about this, suppose you wrote a catchier post title?
    I ain’t suggesting your content isn’t good., however what if you
    added a post title that grabbed folk’s attention? I
    mean 4 Self-Care Tips for New Moms – Therapuetic Miles is
    kinda plain. You ought to look at Yahoo’s front page and note how they write news headlines
    to grab viewers to click. You might add a video or a picture
    or two to grab readers interested about everything’ve written. Just my opinion, it might
    make your blog a little livelier.

  • minecraft secret free download

    Fantastic goods from you, man. I have be aware your stuff prior to and you’re simply
    too wonderful. I really like what you’ve acquired here, certainly like
    what you are saying and the way during which you assert it.
    You are making it enjoyable and you continue to care for to keep it wise.
    I can not wait to learn much more from you. That is actually a terrific web site.

  • Coconut Oil Benefits

    Interesting blog! Is your theme custom made or did you download it
    from somewhere? A design like yours with a
    few simple adjustements would really make my blog jump
    out. Please let me know where you got your design. With thanks

Leave a Reply

Your email address will not be published.