Did you recently have a vaginal birth and were told you tore during delivery?? You may have returned home with your newborn and received little instruction on how to best approach perineal tearing treatment.  No need to worry, we have you covered!  Read below for a few helpful tips on how to help with perineal tearing treatment from a Pelvic Floor Specialist!

Initially, the most important recovery tip is proper perineal hygiene. You want to keep “down there” clean to reduce the risk of infection or delayed healing. Here are some strategies to provide a happy and healthy vaginal environment.

• Use a peri bottle after using the bathroom.  This avoids having to wipe with harsh materials on a fresh incision. However, you can dab the area dry with toilet paper if you want to eliminate any extra moisture. 

• Change pads often.  You will likely have postpartum bleeding for a few weeks after delivery.  Changing a pad frequently will reduce moisture collection near the vaginal opening and reduce any irritation from sitting in a pad for too long. 

• “Ice, Ice, Baby”. Use ice or a padsicle to reduce swelling to the tissues around the vaginal opening. Keep ice on the area for 15- 20 minutes and repeat on and off throughout the day.

• Take a Sitz Bath. If you can safely and comfortably get into a tub, fill it with 3-4 inches of water and add Epsom salts or a postpartum herbal mix.  Soak for 15-20 minutes to promote blood flow to the area, reduce pain and irritation to the vaginal tissues. 

Now that your vaginal area is properly cleansed, let’s discuss a few more strategies to heal a vaginal birth tear.

• Hydration Station! Your vaginal tissues will thank you.  Not only do you need extra water intake if you are breastfeeding, but tissue recovery thrives when well hydrated.  Here is a formula to follow:

• Weight (in LBS) x 0.67= oz of water you should consume in a day

• OR if it’s easier….. try to drink an 8 oz. glass of water every time your baby eats!

• Avoid constipation through diet and hydration.  When constipated we often strain and hold our breath to complete a bowel movement.  This places a lot of pressure onto our pelvic floor where a tear occurs! We already discussed water recommendations above, so what else can you focus on to keep your bowels moving easily?

• Eat fiber rich foods: recommended to have 30-40 grams of fiber daily.  

• Add a Magnesium supplement (Magnesium Citrate) or eat magnesium rich foods:

• Dark leafy greens, brussel sprouts, nuts, and seeds

• Focus on your posture during a bowel movement

• use a squatty potty or stool to get your knees above your hips. Push a little to engage the bowel movement, then exhale slowly through your mouth. 

• Take a stool softener if needed! While we don’t want to become reliant on stool softeners, they can be a helpful tool in early postpartum when your tear is more sensitive. Plus, if you received any pain medications during your delivery- that can cause constipation and you may need some extra help to stay regular. 

• Belly Breathe! Breathing can be a great way to manage pain by reducing overall tension in the body and connecting to your core and pelvic floor after delivery. 

Last but certainly not least, find a pelvic floor physical therapist to assess your scar and pelvic floor muscle function post birth! Once you are 6 weeks postpartum (with no other recovery complications), a pelvic floor physical therapy can start addressing hands on therapy to the tissues surrounding the vaginal opening and in your pelvic floor. Scar tissue will build to heal the vaginal tear which typically creates restriction of the tissues and sharp pain.  We are trained in perineal tearing treatment and are able to “break up” the scar tissue to optimize tissue recovery. This helps get you back to things like intercourse and exercise without any pelvic floor dysfunction!

The first few weeks following a delivery can be overwhelming and scary.  It is often easy to forget to take care of yourself as you’re focusing on taking care of baby! We hope this resource provides you with the reminder to take the time to heal yourself, too.  If you are looking for additional resources to help you during the postpartum recovery phase, check out our FREE download  “5 ways to Jumpstart Postpartum Recovery”.