Perineal soreness after childbirth is a common experience. Here’s a roundup of tried and true tips and products that can ease your physical recovery.
Make “padsicles”: Your postpartum nurses likely helped you make these while you were in the hospital. It’s helpful to continue these at home! The cold from the ice packs helps reduce swelling. Apply them for 10 to 15 minutes several times a day. FridaMom offers ready-to-use padsicles.
Warm Sitz Baths: Fill a shallow basin or bathtub with warm water and sit in it for about 15 minutes, two to three times a day. Adding soothing ingredients like Epsom salts or herbal infusions can enhance the healing properties of the bath. Many brands offer sitz bath salts, such as this bag from Lansino.
Alternative: if you’re not into the sitz baths, you can also just apply a warm compress. Lansinoh has hot and cold pads to make it easy to alternate the benefits of cold and warm therapy.
Gentle Cleansing: Maintaining good hygiene is essential for perineal healing, but it’s important to avoid harsh soaps. Hence, the well-loved peri bottle! If your hospital team didn’t send you home with a spare, you can grab your own here. After using the toilet, use the peri bottle to rinse.
Pain Relief: Over-the-counter pain relievers, such as acetaminophen or ibuprofen, can help manage perineal soreness. Tried and true add-ons that you can line your padsicles with include witch hazel pads and numbing sprays, such as:
Loose, breathable clothing: Opt for breathable, cotton underwear that won't trap moisture. High-waisted, seamless options can provide gentle support without putting pressure on the perineum. Many postpartum product lines create comfortable disposable underwear, which can be ideal when postpartum bleeding is heaviest. Avoid restrictive leggings and put on roomy shorts, joggers, or maxi skirts instead.
Try a donut pillow: To alleviate perineal soreness while sitting, use a cushion or donut-shaped pillow. This can help reduce pressure on the perineal area and provide added comfort. Frida Mom has a donut pillow with built-in cooling features.