Here - Health Promotion Agency

Your own life
‘I think everyone assumes
that after the first month or
so, you’re back to normal
again. But I know from
talking to friends that I’m
not the only one to feel like
anything but normal.’
‘A frump. That’s what I am.
But where’s the time to do
anything about it.’
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‘I just don’t like myself any
more. My whole body’s
completely changed.’
‘You think you’re the only
person in the world with
this problem, and you feel
embarrassed and, you know,
almost a bit ashamed, as
though somehow it’s your
fault. So you just get on and
try to forget about it or hope
it will go away. And when it
doesn’t, you get really fed up.
It was only because I got
talking to a friend, and we
found out we both felt the
same, it was only then that
I started to think, well,
maybe I can do something
about this. And because there
were two of us, we had a bit
more courage and could back
each other up.’
If you have a problem that
is bothering you, don’t
ignore it – ask for help.
Your GP may be able to
suggest treatment or might
refer you to a specialist at
the hospital or to an obstetric
physiotherapist who can
help with back and bladder
problems and painful
stitches.
To ease back problems
• While feeding, always sit with
your back well supported and
straight. Use a pillow or cushion
behind your waist.
•
Kneel or squat to do low-level
jobs like bathing your baby or
picking things up off the floor.
Avoid bending your back.
Make your knees work instead.
Change nappies on a waist-level
surface or while kneeling on
the floor.
• To lift weights like a carrycot or
an older child, bend your knees,
keep your back straight and hold
the weight close to your body.
Make your thigh muscles work
as you lift.
•
Try to keep a straight back when
you push a pram or buggy, or
carry your baby in a sling.
K EEPING
HEALTHY
EATING
Being a parent is an exhausting
business and it is easy to find that
you have no time or energy to cook
or eat properly. Try to make eating
well a priority; it will make you feel
better and needn’t take lots of time.
Try to follow the guidelines about
eating a healthy diet explained on
pages 74-75.
If you are breastfeeding, make
sure you eat and drink plenty and
don’t go on a diet. The section on
page 10 provides information about
healthy eating.
If you’re not breastfeeding and
feel you need to lose weight, talk to
your GP about it first. Cut down on
fat and sugar and don’t go on a crash
diet. Small regular meals will keep
up your energy levels without
adding to your weight.
PHYSICAL ACTIVITY
When you’re feeling tired, being
more active or taking more exercise
may seem like the last thing you
need, but activity can relax you, help
your body recover after childbirth,
keep you fit or improve your fitness,
and makes you feel better.
•
Keep up the postnatal exercises
you were taught. Stick at them.
They’ll strengthen vital muscles
and improve your shape. Some
important exercises are described
on page 121.
•
Join a postnatal exercise class
if you’ve recently had a baby.
Company may help. Find out if
your local maternity unit has a
class run by an obstetric
physiotherapist, or ask your health