Protecting Your Perineum
Congratulations on your little bundle of joy!! Welcoming a new baby into the world is a moment of immense joy and transformation - also known as matrescence. Alongside those first precious cuddles, your body needs and deserves the best possible care - especially your perineum.
LET’S START WITH THE BASICS: WHAT IS THE PERINEUM?
The perineum is the area between the vagina and anus. During a vaginal birth, this area undergoes intense pressure and stretching. Whether you’ve had minor grazes, a tear, or an episiotomy, this area is likely to feel sore, swollen, and in need of some TLC.
As a pelvic floor physiotherapist, I work closely with postpartum patients to help them protect their perineum and promote a smooth recovery. One of the most effective tools I use is a simple, evidence-informed acronym: P.E.A.C.E.
P.E.A.C.E FOR PERINEAL HEALING
P - PROTECT
Keep the perineum clean and calm is step one.
Use a Peri-Spritz bottle to rinse with warm water after toileting. It helps reduce stinging and keeps the area hygienic without harsh wiping.
Witch Hazel Peri Wipes are a soft, soothing alternative to toilet paper—especially helpful if you’re managing stitches or sensitive skin.
Also, avoid activities that increase pressure on the perineum, like lifting heavy objects or straining during bowel movements. Gentle bowel habits are your friend during this time!
E - ELEVATE
One of the most overlooked parts of recovery is rest - real rest.
Aim for at least 60 minutes of horizontal rest every day (in addition to overnight sleep) for the first 6 weeks postpartum. Lying down is the only position that fully offloads the pelvic floor, giving your perineum the break it needs to heal.
A - ANALGESIA
Pain management matters.
Perineum ice packs provide instant, soothing relief and helps reduce swelling—especially in those first 72 hours after birth. Keep it in the freezer and use it as needed for 10–15 minutes at a time.
C -COMPRESSION
Support from the outside in.
Wearing postpartum compression garments helps reduce swelling, improves circulation, and provides gentle support to the pelvic area. Brands like Everform Therapywear, TheRY, Baremum or Continuall offer great options that are comfortable, breathable, and C-section friendly too.
E - EDUCATE & EXERCISE
This is where recovery becomes long-term care.
At around 6 weeks postpartum, book an appointment with your pelvic floor physiotherapist. At Scence Physiotherapy, we use this session to:
Assess your pelvic floor strength and coordination
Check for prolapse symptoms or tissue integrity concerns
Evaluate abdominal separation (diastasis recti)
Guide your safe return to movement, exercise, and daily function
It might feel like you’re too busy to prioritise this—but your recovery is just as important as your baby’s development.
You don’t have to navigate postpartum recovery along. Start with the basics and let us support you further at your 6-week check at Scence Physiotherapy.
