If you have had a tear or episiotomy (perineum - between vagina & anus, cut during childbirth to make the birth passage larger), hospitals recommend you improve your healing & recovery by following the usual principals for any injury – RICE

REST – lie flat to reduce the pressure of the weight bearing down on your pelvic floor, which will help reduce any pain & inflammation. Make a point of lying flat on your back or stomach (if vaginal birth) for 30 minutes twice a day.

ICE – some hospitals have specific shaped ice packs that can be put between your underwear & maternity pad. If this is not available you can improvise and use small flat ice packs available at supermarkets or pharmacies or fill a small zip-lock bag or even a condom with water & freeze it yourself. Applying ice is important in the first 72hours for reducing inflammation & swelling.

COMPRESSION – Now’s the time for those grandma undies you usually walk past in the shop! Larger & firm underwear are supportive for your perineum & lower abdominal muscles. If you’ve had a cesarean you won’t want your underwear seem right over your incision either so pull them over it if you can. 

ELEVATION & EXERCISE – if you are experiencing pain it will help to decrease the blood flow to your pelvic area by putting a pillow or two under your bottom when lying on your back to elevate your pelvis. Pelvic floor & deep abdominal exercises will help heal your perineum if there has been damage, as well as return your uterus back to its normal shape quicker.

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