Midnight Baby Support

Having a baby can bring on changes to your body. Here’s some advice to help you feel comfortable with your body. It takes approximately  18 months to get your body back to a pre pregnancy state.

There may be physical problems after having a baby which can be related to the pregnancy or birth, or can be related to  the things you do while caring for your baby and other young children  have , such as lifting and bending.

For some problems, you can do a lot to help yourself. For example, if you have a leaky bladder (incontinence) or a heavy feeling between your vagina and anus, you may need to strengthen the muscles around your bladder by doing pelvic floor exercises.

Pelvic floor muscle exercises strengthen the muscles around your bladder, vagina and bottom. This can help to stop incontinence, improve prolapse and make sex better too.

You can do these exercises lying down, sitting or standing. With practice, they can be done anywhere and at any time:

1. Squeeze and draw in your bottom as if you're holding in wind.
2. Squeeze around your vagina and bladder (urethra) as if you're stopping the flow of urine or squeezing during intercourse.
3. Long squeezes – hold for as long as you can, but no longer than 10 seconds, then relax.
4. Short squeezes – quickly squeeze the muscles and then let them go immediately. Do this until your muscles get tired.

Aim to build up to 10 repeats of each exercise, at least 3 times a day.

It's important to keep breathing normally while you do these exercises. Make sure you do not pull in your stomach when you squeeze.

Sitting on the toilet can be a good reminder to do your exercises. Just make sure you do them after you've finished.

Back Pain

If you have back pain, you may need to learn how to look after your back and do some exercises to strengthen it. Physio can help with this and can be requested and arranged by your GP or health visitor.

These practical tips may help to relieve an aching back:

• while feeding your baby, sit with your back well supported and straight. Put a small pillow or cushion behind your waist to support your lower back. Make sure your feet can reach the floor
• kneel or squat (do not bend your back) to do tasks that are near the floor, such as picking up toys or bathing your baby
• change a nappy on a raised surface. You could kneel on the floor next to a sofa or bed. Never leave your baby unattended on a raised surface, in case they fall off
• keep your back straight and bend your knees when lifting
• Keep your back straight when you push your pram or buggy. Or, carry your baby in a well-fitting sling
• Use a hot water bottle when sitting feeding or resting and take long hot showers or baths to use heat to reduce inflammation.

Your postnatal check at around 6 to 8 weeks after the birth of your baby is a good time to talk to the GP about any physical or mental health problems you've had since the birth.

At your postnatal check -

 It's a good idea to make a list of questions to take along with you.

Your baby’s health should also be checked at around this time by a GP. This check is known as the baby’s 6 to 8 week check.

Your postnatal check can be done immediately before or after your baby's 6 to 8 week check. But it can also be done at a separate time if you would like it to be.

The following is usually offered at your postnatal check, although this may vary according to where you live:

• You'll be asked how you're feeling as part of a general discussion about your mental health and wellbeing.
• You'll be asked if you still have any vaginal discharge and whether you've had a period since the birth.
• Your blood pressure will be checked if you had problems during pregnancy or immediately after the birth.
• You may be offered an examination to see if your stitches have healed if you had an episiotomy or caesarean section.
• If you were due for cervical screening while pregnant, this should be rescheduled for 12 weeks after the birth.
• You'll be asked about contraception.
• You may be given advice about the use of vitamin D supplements if you're breastfeeding (vitamin D should help both you and your baby).
• If you're overweight or obese, with a body mass index (BMI) of 30 or more, you may be weighed. Your doctor should give you weight loss advice and guidance on healthy eating and physical activity.

It's common for the 2 muscles that run down the middle of your stomach to separate during pregnancy. This is called diastasis recti, or divarication.

The amount of separation can vary. It happens because your growing womb (uterus) pushes the muscles apart, making them longer and weaker.

The separation between your stomach muscles will usually go back to normal by the time your baby is 8 weeks old.

After you have had your baby, you can check the size of the separation with this simple technique:

1. Lie on your back with your legs bent and your feet flat on the floor.
2. Raise your shoulders off the floor slightly and look down at your tummy.
3. Using the tips of your fingers, feel between the edges of the muscles, above and below your belly button. See how many fingers you can fit into the gap between your muscles.

Do this regularly to check that the gap is gradually getting smaller.

If the gap is still obvious 8 weeks after the birth, contact the GP . Some women also have abdominal pain or discomfort.

The GP can refer you to a physiotherapist, who will give you some specific exercises to do.

 It's also important to stand up tall and be aware of your posture.

This exercise can help you tone your stomach muscles:

1. Lie on your side with your knees slightly bent.
2. Let your tummy relax and breathe in gently.
3. As you breathe out, gently draw in the lower part of your stomach like a corset, narrowing your waistline.
4. Squeeze your pelvic floor muscles at the same time.
5. Hold for a count of 10, breathing normally, then gently release.

Repeat up to 10 times.