Surviving The First Year of Motherhood
Surviving The First Year of Motherhood
This may sound dramatic, but sometimes this is how it feels. You’ve just been blessed with the most perfect little angel, and they poop all the time. Your new baby brings a joy to your life you didn’t know could exist, and you’re exhausted. You’re learning how to feed another human, and you can barely find time and energy to feed yourself. The first year with your new baby is so beautiful, and sometimes it’s hard.
Then the phrase I’m guilty of using: “find time for yourself.” Yes, I will find time for myself while we both require a bath because there’s spit up and poo everywhere. Yes, I will find time for myself while I fall asleep feeding my baby… or doing about anything for that matter. Yes, I will find time for myself while my baby demands through his or her cries that I hold them all day long.
It can feel impossible to take care of your baby and take care of yourself. But, the truth is… you need to.
You need to find a bit of time to help yourself heal physically and restore yourself emotionally. We can’t be our best selves if we aren’t prioritizing our own health.
And, some weeks it is easier than others. You may be able to exercise, get coffee with a friend, or take a relaxing bath by yourself one week. Then the next week just brushing your teeth feels like an accomplishment.
When you’re having one of those harder weeks, use these suggestions to sprinkle in some self care.
Practice Breathing
Breathe into your belly, back, and ribs while nursing baby in a side lying position or pumping.This breathing pattern allows you to use your breath to create mobility in your back, ribs, and pelvic floor while beginning to engage your abdominal muscles.
Add In Variety
Sit in various positions when you’re on the floor playing with your baby. We often find ourselves sitting criss-cross applesauce, and this actually isn't’ the most beneficial for your core, pelvic floor, or hips. Switch it up! It’s not that this position is always bad, but our bodies crave movement and we can help our body out by trying new positions, such as: 90/90 sitting, laying on your stomach, or sitting into a deep yogic squat
Go For A Walk
Sometimes the only way to get movement in throughout your day is with your baby. So, load up that stroller and go for a walk! Our pelvic floor muscles move when we move, and they love a good ole walk down the street.
Create A Wearing Schedule
Whether you’re actually wearing your baby in a carrier, or just holding them for hours on end your body gets tired. And, when your body is tired, your posture is compromised. It may not seem very important at the time, but when we aren’t able to maintain good posture our back, core, and pelvic floor take the hit.
Lastly, and in my opinion most importantly, give yourself grace. Reassess the expectations you’ve created for yourself. Remind yourself, you’re keeping a human alive, and that’s a pretty big deal. Your body has done some pretty amazing things creating, and/or caring for your sweet baby. Acknowledge and appreciate what your body has done. And remember, you are enough.
XOXO,
Dr. Erica Magruder, DPT