{"id":9014,"date":"2024-02-02T08:00:00","date_gmt":"2024-02-02T00:00:00","guid":{"rendered":"https:\/\/naistefysio.ee\/uncategorized\/4trimester\/"},"modified":"2026-01-21T09:08:52","modified_gmt":"2026-01-21T07:08:52","slug":"4trimester","status":"publish","type":"post","link":"https:\/\/naistefysio.ee\/en\/rasedus\/4trimester\/","title":{"rendered":"Fourth Trimester – Recommendations"},"content":{"rendered":"\t\t
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The postpartum fourth trimester is a transition period when the body and mind adapt to a new phase of life: recovery from childbirth, adapting to breastfeeding and sleep deprivation, and the new role as a mother. <\/p>\n

This is a time when the body needs rest, support, and conscious recovery.<\/p>\n

General Recovery Recommendations<\/strong><\/h2>\n

General recovery recommendations after childbirth are as follows:<\/p>\n

Ice Pack for Swelling and Pain Relief:<\/strong><\/h3>\n

Within the first 48 hours, use a cold pack in the perineal area as often as possible, while sitting or resting.<\/p>\n

Do not place the cold pack directly on the skin \u2013 use a thin cloth in between.<\/p>\n

Bidet Shower or Water Bottle for Urination:<\/strong><\/h3>\n

If urination is painful or stinging, use a water bottle or bidet shower to rinse the intimate area.<\/p>\n

This relieves stinging and helps cleanse lochia (postpartum bleeding), which lasts 6\u20138 weeks.<\/p>\n

Instead of wiping with paper, pat the area dry.<\/p>\n

Using the Toilet in an Ergonomic Position:<\/strong><\/h3>\n

Place your feet on a low stool to achieve an optimal angle for the rectum and reduce pressure on the pelvic floor.<\/p>\n

Moving Slowly and Consciously:<\/strong><\/h3>\n

When getting up from a lying position, first turn onto your side and use your hand to push yourself up to a sitting position.<\/p>\n

If sitting is painful (e.g., due to tears or stitches), get out of bed by moving into an all-fours position.<\/p>\n

Avoid Heavy Lifting:<\/strong><\/h3>\n

For the first three months, avoid lifting anything heavier than your baby. Before lifting your baby, consciously engage your abdominal and pelvic floor muscles. <\/p>\n

If you must lift heavy objects, use an abdominal support belt, exhale, and keep your muscles engaged.<\/p>\n

If you feel pressure in your pelvis or perineum, lie down and place a pillow under your buttocks to reduce the pressure.<\/p>\n

Important!<\/strong> Breathing is the foundation of recovery \u2013 do not hold your breath during any activity or exertion.<\/p>\n

Daily Life and Rest<\/strong><\/h2>\n