Our Pregnancy and Postpartum Wellness Guide is your essential resource for navigating the incredible journey of motherhood. Covering key categories, it offers expert advice and personalized insights to support you every step of the way. With a blend of professional expertise and practical wisdom, this guide empowers you to embrace pregnancy and postpartum with knowledge and confidence.
Musculoskeletal Therapies
CHIROPRACTIC CARE
FIT SPA OKC
Chiropractic care during and after pregnancy offers a range of benefits that can make the whole journey a lot smoother and more comfortable for moms. Chiropractic adjustments can alleviate pregnancy-related discomforts such as back pain, pelvic pain, and sciatica by restoring proper alignment and reducing nerve interference. Plus, it can help with optimal pelvic alignment, which can mean an easier labor and delivery.
Postpartum, chiropractic care continues to be a game-changer. It can speed up the recovery process by fixing up any musculoskeletal imbalances that happened during pregnancy and birth. It also supports breastfeeding mothers by addressing issues like shoulder and neck pain commonly associated with nursing positions. Fit Spa in Nichols Hills offers holistic care beyond chiropractic services, making it a go-to destination for overall wellness. Their comprehensive approach includes prenatal massage, catering to the unique needs of expectant mothers. Skilled therapists provide soothing relief from pregnancy discomforts while promoting relaxation and rejuvenation. Fit Spa’s commitment to holistic well-being ensures that clients receive personalized care, supporting their journey to optimal health and vitality.
MASSAGE
Kara Carder, owner of Resonance Mind Body Wellness and Tamika Vizecky, owner of Shaman Tika Massage.
Prenatal massage is like a soothing hug for both the mother and baby. As the body navigates the remarkable journey of pregnancy, prenatal massage can be a profound and much needed experience. It aids in alleviating aches and pains that manifest throughout the body, from the lower back to the feet. Yet, its significance extends beyond physical relief; it encompasses nurturing the spirit as well. “Therapeutic Massage is becoming more renowned as a way to alleviate a variety of physical limitations and soreness in the body,” says Tamika Vizecky, owner of Shaman Tika Massage in Oklahoma City. “We all experience discomfort in our bodies at some point in our lives,” she continues, highlighting the universality of bodily stress.
Kara Carder, owner of Resonance Mind Body Wellness, adds insight, stating, “Most women seek us out due to tension or stress, sometimes a combination of these factors.” She explains, “Women often reach out toward the end of their pregnancy when the weight of carrying another life becomes especially demanding. It’s a joy to bring life into your family and our world, and it’s important to support yourself and your body through that process.”
“As a woman specializing in pre and post-natal massage, I understand the challenges of pregnancy on the body,” Tamika further elaborates, drawing from her expertise. “Being able to empathize with what my clients are experiencing led me to knowledge and skills in techniques that can aid in guiding muscles to release and relax,” she underscores, highlighting her commitment to providing tailored solutions.
Addressing swelling and carpal tunnel syndrome during pregnancy can greatly benefit from prenatal massage. Kara notes, “Targeting techniques to help support vascular flow and the lymphatic system can help reduce these symptoms.”
Expectations for prenatal massage may vary depending on the facility you choose. Typically, prenatal massage involves utilizing a specially designed massage table with extra padding and support to accommodate the pregnant belly. Some massage therapists may incorporate pregnancy-specific bolsters, cushions, or positions to further enhance comfort during the session. Kara explains, “To ensure our clients’ comfort and mitigate any risks to the mother or child, we perform pregnancy massage after the 1st trimester in the side-lying position. We pay special attention to her body temperature and joint support. Scent is kept at a minimum, and noise levels will always be comforting with Resonance.”
Postpartum massages also hold significant importance for new moms. Tamika emphasizes, stating, “Growing a human is not easy and as studies have shown, the baby in our womb is continuously absorbing what state mother is in. Emotionally, mentally, internal and externally our baby feels it all.” Providing a much-needed opportunity to unwind before or after childbirth, prenatal massage contributes to mood elevation and increased energy levels, essential for navigating the challenges of new motherhood. Kara concludes, emphasizing, “We love seeing our clients after the birth of their little ones! New moms need just as much attention as our pregnant clients.”
For more information on prenatal or postpartum massage, visit resonanceokc.com/ and ShamanTika.MassageTherapy.com.”
For more information on prenatal or postpartum massage, visit resonanceokc.com/
And ShamanTika.MassageTherapy.com
Pelvic Floor Health
Pelvic Floor Physical Therapists
Dr. Allison Matos, owner of Body Smart
Dr. Mackenzie Wesley, owner of Vibe Pelvic Health
Dr. Karinda Polk, owner of Perfect Peace Physical Therapy
Incorporating the care of a Pelvic Floor Therapist is essential for maintaining optimal pelvic health during and after pregnancy. In this section, we shine a spotlight on two local experts: Dr. Allison Matos DPT & founder of Body Smart PT, and Dr. Mackenzie Wesley DPT & founder of Vibe Pelvic Health. Through their expertise and personalized care, they empower women to address pelvic floor issues and enhance overall well-being.
Dr. Matos – BODY SMART
What leads women to see you?
“Our practice is a very specialized perinatal practice with services for birth prep, early postpartum recovery and female athletes (mom-athletes!). We believe moms are simply amazing and that all women deserve professionally guided postpartum rehab. Women who seek our private practice are often looking to be fully informed and better prepare their bodies for birth and postpartum recovery.
We work with women who want to make informed choices about exercises during pregnancy, know how to prepare for birth, and get back to feeling like themselves and continue the activities they love postpartum!”
What are some signs you should see a perinatal PT?
“While we believe you do not have to have current symptoms to work with a perinatal PT, some clear signs that you would benefit from an evaluation include any pelvic area pain, back pain, leakage, constipation or pelvic area pressure. When we get down to the real root of these issues they can most often be resolved!”
What is the best approach for helping athletes improve their pelvic health?
“Our clinic sits at the crossroads of pelvic health and female athlete performance. We love helping women sustain an active, joyful lifestyle. We believe in treating the pelvic floor with a holistic approach, which means looking at both the whole-person and the whole body. This means a head-to-toe evaluation especially during postpartum, as there are many external ‘influencers’ that can impact pelvic floor recovery and function. We work with women to strengthen their pelvic floor using functional training and believe patients deserve much more than lying on a table doing kegels!”
The message we want all women to know:
“Working with a women’s health specialist DPT doesn’t need to be intimidating, it can actually be fun and help you back to feeling like yourself! We are here to answer any questions and strive to treat all our amazing patients with respect and compassion.”
Dr. Wesley – Vibe Pelvic Health
How can pelvic floor PT help women during their pregnancy?
“Pelvic floor PT helps with many of the symptoms women experience throughout their pregnancy. I see clients in all stages of pregnancy, not just the third trimester. Some of the symptoms we address include low back or SI joint pain, pubic bone pain, sciatica, incontinence, and trouble with constipation. Many of these symptoms are common to experience during pregnancy but can be addressed for relief throughout the pregnancy as well as better outcomes postpartum. To prepare for birth, one of the things we work on is perineal massage as this helps women have a less likely chance of vaginal tearing with childbirth. We also discuss many of the breathing techniques, deep core strategies and birthing positions that might be best for delivery. Many of the clients we see during pregnancy also have a plan for postpartum so they can start their safe recovery without hesitation or delay, making for quicker recovery.”
When should women start seeing a pelvic floor PT after birth?
“Women typically come to pelvic floor PT as early as 6-weeks postpartum or after the postpartum follow-up visit with their doctor. Recovery after birth looks different for many women, mostly depending on her history and labor/delivery process. Pelvic pain is very common after birth, whether it is from vaginal tearing or not, pain is never “normal” and should be addressed right away. I also see many clients very eager to get “back in shape” as quickly as possible. I love helping them get back to their fitness journey but remember, slow and steady is best!”
Who should be seeing you but they don’t know about your service line?
“Women of all ages and stages of life would benefit from pelvic floor PT. Recently, I have been having more clients come in with the goal of a healthy and efficient birthing process. Working with clients to treat their symptoms is what I do often, but I also love working with clients to prevent any of the symptoms that are common throughout pregnancy as well as prepare for postpartum recovery.”
Dr. Karinda Polk – Perfect Peace Physical Therapy
What leads women to see you?
“Word is beginning to spread that things such as pelvic/hip/back pain, urinary leakage, and persistent constipation don’t have to be the “norm” during pregnancy (nor in any season of life). While many women wait to come see us after dealing with such things for months in pregnancy, a large percentage of women seek out care with us for preventative care. In the postpartum season women seek out care for issues such as perineal tearing, pelvic heaviness/pelvic organ prolapse, diastasis recti, birth injuries, and to return to activities such as higher level fitness and running.”
Who should be seeing you but they don’t know about your service line?
“There is an awesome resource out there called the “Cozean Pelvic Dysfunction Screening Protocol.” You can look it up and if you check off any box, we are the provider for you! I always joke around with potential new clients and tell them to add another “point” if you are currently pregnant or ever gave birth as the body goes through so many changes during this time and deserves assessment. Unfortunately society has told us things such as pain in pregnancy, unbearable childbirth, and peeing in motherhood are all normal, but this is not the truth and why we desire to walk with you through these seasons. In addition, I think many individuals hear “pelvic floor” and automatically assume they are not appropriate candidates for care because they had a cesarean birth or perhaps their issues are “outside” of the pelvic floor (such as diastasis recti). First and foremost, we are doctor’s of physical therapy who specialize in the WHOLE body and simply add in our speciality of the pelvic floor thereby giving you a true comprehensive approach. Secondly, you may be surprised at how much the pelvic floor contributes to proper cesarean and diastasis healing. After all, the whole body is beautifully connected together.”
How can pelvic floor PT help women during their pregnancy (ie: perineal massage + its benefits etc)?
“Our pelvic floor has a couple major roles in pregnancy and birth. First of all, it works with many other muscles groups to provide pelvic girdle stability. Many chiropractors we collaborate with love sending clients our way because they notice their mother’s hold adjustments because we are assessing the full pelvis (internal and external) for imbalances and stabilizing as appropriate. Secondly, it’s role during birth is to relax and create space for baby to navigate into the birth canal and to properly stretch as baby is birthed to reduce the risk of tearing. When coming to see us in pregnancy you can expect:
- Assessment and treatment of the full body to assist with promoting stability, to prepare the pelvic floor for birth, and to assist with proper baby positioning
- Instruction on proper perineal massage to reduce the risk of tearing
- Prescribed therapeutic exercises to support your body with various changes throughout pregnancy and to assist with faster recovery after birth
- Birth class at end of pregnancy teaching you how to work smarter and not harder. We discuss topics such as stages of labor, environment set up, opening of various points of the pelvis through labor, natural pain management strategies, ideal movements and positions for progression of labor, and effective pushing
Do you know someone who does not live local that would benefit from this level of care? Or perhaps you have a busy schedule and aren’t quiet sure where to fit appointments into your routine? We created a course just for you! This online e-course with over 200 hours of video content includes all of the subjects answered in this question and more. It’s truly the course I wish I would have had to support my body, heart, and mind during pregnancy.” Click here to learn more!
When should women start seeing a pelvic floor PT after birth?
“One perk to establishing care with us during pregnancy is having a reserved spot on our schedule for priority postpartum care. With these ladies, we recommend seeing them 2-3 weeks postpartum to review how birth unfolded, assess the body for any imbalances (from an external standpoint, of course), and begin baby bonding exercises. Being a mama is hard— we must get rid of the idea of doing NOTHING for 6 weeks and then return to EVERYTHING after your 6 week visit with your birth provider. The big takeaway with “when” to see a pelvic floor PT after birth is this: the sooner, the better, as your physical and mental health allow. Finally, please know you are never “too late” as we get mama’s 20+ years after childbirth. All jokes aside, the longer postnatal care is postponed tends to lead to unnecessary issues developing. We want you to thrive in motherhood!”
Urogynecology
Benjamin Barenberg, MD, FACOG | Urogynecology, Gynecology & Pelvic Floor Rehabilitation + Reconstruction
“I encourage all pregnant women to perform perineal massage therapy in the third trimester to decrease tearing by 30 percent” – Dr. Ben Barenberg
When to see a Urogyn?
A Urogynecologist specializes in pelvic and vaginal care, addressing conditions like pelvic organ prolapse, urinary incontinence, and vaginal tears after delivery. With advanced training, they provide expert evaluations, treatments, and postpartum care to optimize recovery and promote long-term pelvic health. Postpartum, seeing a Urogynecologist is crucial for tailored care addressing pelvic floor issues like incontinence vaginal repairs or prolapse. Their expertise and understanding of postpartum challenges ensure comprehensive evaluation and treatment, promoting a smoother recovery and preventing long-term complications. With their expert support, you regain control over your health, improving your quality of life.
What are treatments for urinary incontinence?
Treatment options for urinary incontinence vary, providing solutions tailored to individual needs. Lifestyle changes like bladder training and pelvic floor exercises offer effective, non-invasive approaches. Medical interventions such as medications or nerve stimulation may be prescribed for certain cases. For more severe instances, minimally invasive procedures like sling surgery provide lasting relief. It’s essential to consult a Urogynecologist to explore these options and find the best fit for your lifestyle and preferences. Don’t hesitate to seek support; regaining control over urinary function is achievable and enhances overall well-being.
What options are available for the treatment of female sexual dysfunction?
Treatment for female sexual dysfunction encompasses various approaches, including innovative therapies like vaginal laser, stem cell, and compression wave therapies. Vaginal laser therapy rejuvenates tissue, improving lubrication and sensation. Stem cell therapy utilizes regenerative properties to enhance tissue health and function. Compression wave therapy stimulates blood flow, promoting arousal and sensitivity. These advanced treatments offer promising results, addressing both physical and psychological aspects of sexual dysfunction. Consulting a Urogynecologist can help determine the most suitable option, restoring confidence and intimacy. With modern interventions, reclaiming a fulfilling sex life is within reach.
What is pelvic organ prolapse and vaginal tearing, and how can a Urogynecologist help?
Pelvic organ prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend from their normal positions and bulge into the vaginal canal due to weakened pelvic floor muscles and connective tissues. A Urogynecologist specializes in diagnosing and managing pelvic floor disorders, including pelvic organ prolapse. Their role in caring for this condition involves comprehensive evaluation, personalized treatment plans, and, if necessary, surgical intervention to restore pelvic floor support and alleviate symptoms. By providing expert guidance and support, Urogynecologists empower patients to regain comfort and function, improving their quality of life. Regarding vaginal tearing during delivery, a Urogynecologist will assess tear severity and perform meticulous repairs using specialized techniques. They provide personalized postpartum care to optimize healing and minimize complications. With their expertise, urogynecologists ensure women receive the highest standard of treatment for vaginal tears, promoting optimal recovery and long-term.
Mental and Physical Health
Fitness
Fit4Mom OKC and Blush Bootcamp OKC
Staying physically fit during pregnancy isn’t just about maintaining a cute baby bump; it’s about nurturing your body to handle the incredible demands of childbirth and postpartum recovery. Exercise during pregnancy, with proper guidance and moderation, can enhance overall health, boost energy levels, and even ease common discomforts like back pain and swelling. Fit4Mom OKC and Blush Bootcamp, both local gems, recognize the importance of supporting moms on their fitness journey. With childcare options and a focus on creating a supportive, all-female environment, these businesses provide a safe space for pregnant women to stay active. But the benefits don’t end with delivery; maintaining a fitness routine postpartum can aid in restoring strength, improving mood, and even speeding up recovery. It’s crucial to consult with a healthcare provider before starting any exercise program during pregnancy, and to listen to your body’s cues throughout. Every pregnancy is unique, so what works for one mom might not be suitable for another. With the right balance of caution and commitment, though, staying active during pregnancy and beyond can be a game-changer for both physical and mental well-being.
Blush Bootcamp and Fit4Mom OKC are shining examples of local businesses dedicated to supporting women’s fitness journeys, especially during pregnancy and postpartum.
Fit4Mom OKC offers a range of fitness programs specifically designed for moms, including prenatal and postnatal fitness classes. Their prenatal classes focus on safe and effective exercises tailored to each trimester, helping moms-to-be stay active and prepare their bodies for childbirth while also connecting with other pregnant women. Postnatal classes provide a supportive environment for new moms to rebuild strength, regain energy, and bond with their babies through workouts that incorporate strollers or baby carriers. With the option to train with your baby during classes, Fit4Mom OKC makes it easier for moms to prioritize self-care without the worry of childcare logistics. By offering stroller friendly and kid-free workouts during the daytime, evenings, and weekends, Fit4Mom strives to reach all the moms and provide a supportive community throughout all stages of motherhood.
Blush Bootcamp prides itself on being an all-female facility, creating a welcoming space where women can feel empowered and supported on their fitness journey. They offer free childcare, women’s only sessions, and unlimited bootcamp sessions. Their inclusive approach ensures every woman, at any fitness level, feels supported to achieve her goals. During pregnancy, Blush Bootcamp provides modified workouts and personalized attention to ensure safety and comfort for expectant mothers. Their postpartum offerings focus on rebuilding core strength, improving endurance, and promoting overall well-being as women transition into motherhood. With a commitment to inclusivity and community, Blush Bootcamp strives to create a supportive environment where women of all fitness levels feel empowered to reach their full potential.
DIET
Diet plays a critical role in supporting maternal health during and after pregnancy, providing essential nutrients for both mom and baby’s growth and development. During pregnancy, the recommended calorie intake varies depending on factors like pre-pregnancy weight and activity level, but on average, most pregnant women need around 300 extra calories per day to support the growing fetus. After childbirth, if breastfeeding, an additional 500 calories per day are typically recommended to support milk production and maternal energy needs.
Specific herbs and nutrients are also recommended postpartum to support hormone balance and lactation. Herbs like fenugreek and blessed thistle are believed to increase milk supply, while foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can support mood and hormone regulation. Foods high in iron, like leafy greens and lean meats, are essential for replenishing iron stores depleted during pregnancy and childbirth, helping prevent postpartum fatigue and promoting overall well-being. Experts say that prioritizing a nourishing diet during and after pregnancy can have profound effects on maternal health and well-being, supporting both physical and emotional recovery. Visit fitcitymag.com for low cal recipe ideas during and after pregnancy.
MENTAL HEALTH
Pregnancy and postpartum mental health are vital aspects of maternal well-being but often overlooked. According to the CDC, around 15% of women experience postpartum depression, yet many suffer in silence due to stigma. Gender disappointment, feeling sad or anxious if the baby’s gender isn’t what was hoped for, is also common but rarely discussed. The transition to motherhood can be overwhelming, with sleep deprivation, hormonal changes, and new responsibilities adding to the stress. It’s crucial for expectant and new mothers to prioritize their mental health, seeking support from loved ones and healthcare professionals. Talking openly about feelings, practicing self-care, and joining support groups can help alleviate the burden. Recognizing the signs of postpartum depression and seeking help early is essential for recovery. Remember, it’s okay not to feel okay, and seeking help is a sign of strength, not weakness. By fostering a supportive and understanding environment, we can break the stigma surrounding pregnancy and postpartum mental health, ensuring every mother receives the care and support she deserves.
Signs of postpartum depression include:
- Persistent sadness or feelings of emptiness that last longer than two weeks.
- Loss of interest or pleasure in activities that were once enjoyable.
- Changes in appetite or weight, such as overeating or undereating.
- Difficulty sleeping, even when the baby is sleeping.
- Fatigue or low energy levels, even after rest.
- Intense feelings of guilt or worthlessness.
- Difficulty concentrating or making decisions.
- Thoughts of harming oneself or the baby.
It’s essential to seek help if you’re experiencing any of these symptoms.
Dr. Ronnie Farris, a local OBGYN and mental health advocate, emphasizes the heightened vulnerability of women during pregnancy and postpartum, stating, “Women at baseline are at increased risk for struggling with depression and anxiety.” She notes the anxieties surrounding pregnancy, especially for those with prior losses, highlighting the struggle to form attachments due to fear. Addressing the stigma surrounding mental health, Dr. Farris states, “There is such a stigma surrounding mental health.” She stresses the risks of untreated depression and anxiety on pregnancy outcomes, citing poor fetal growth and increased likelihood of C-sections. Dr. Farris underscores the prevalence of postpartum depression, revealing, “Postpartum depression is the most under-diagnosed pregnancy complication.” She sheds light on the void in care for affected women, attributing it to suboptimal training and disparities in access to mental health professionals. Dr. Farris expresses her dedication to improving care for women struggling with perinatal mood disorders, stating, “It’s a big problem and something I am passionate about.”
Intrapartum Care
Obstetrician-Gynecologist
Ronni E. Farris, MD, FACOG | Obstetrics, Gynecology & Wellness
Seeing an obstetrician-gynecologist (OBGYN) is key for both mom and baby’s well-being. Regular appointments with an OBGYN mark important milestones, where they’ll check vital signs, monitor fetal growth, and address any concerns. These visits also include screenings for potential complications like gestational diabetes or genetic abnormalities. When choosing an OBGYN, consider their experience, communication style, and approach to childbirth. Finding a caring and knowledgeable OBGYN builds trust, providing support throughout pregnancy, labor, and delivery. Establishing this relationship fosters confidence and peace of mind as you navigate your pregnancy journey. Dr. Ronni Farris, local OBGYN, offers a unique approach to care at her clinic which includes birthing classes and an in depth patient pregnancy guide. Learn how to navigate pregnancy with confidence, straight from a trusted expert in women’s health care.
What topics are included in your birthing classes?
“Our birthing class provides a comprehensive journey through late pregnancy to early postpartum, offering an overview into each stage of pregnancy. We discuss the symptoms expected in late pregnancy, including contractions, and when to seek evaluation in our OB emergency room. Definitions of labor are clarified, alongside insights into identifying its onset. Upon hospital admission, procedures like consent signing, IV placement, and fetal monitoring are discussed. We also review the different devices used during labor, such as the Amniohook and fetal monitors, alongside diverse pain management options. We address emergency scenarios like difficult deliveries and NICU circumstances, shedding light on neonatal resuscitation. Post-delivery concerns, including vaginal repairs and indications for C-sections, are covered, with a step-by-step walk-through of the entire OR process. Postpartum care on the unit, including frequency of vital signs, maternal and neonatal exams, and testing procedures, is thoroughly discussed. Our session also highlights potential postpartum issues, such as pelvic floor concerns and postpartum depression, with ample resources provided for further guidance.”
“The class further extends to newborn care, as a pediatrician outlines essential aspects like newborn exams, circumcision, and early follow-up care. This segment provides expectant parents with a comprehensive understanding of what to anticipate during the initial months with their newborn. Following this, a lactation consultant offers techniques for establishing a latch, overcoming common breastfeeding challenges, and strategies for successful pumping and bottle feeding.”
“By covering a wide range of topics from late pregnancy to newborn care and breastfeeding, our birthing class equips expectant parents with the knowledge and resources they need to navigate the journey to parenthood confidently.”
What are some key points you include in your new patient pregnancy guide?
“My pregnancy guide offers a comprehensive overview of each office visit throughout the pregnancy journey. It covers what to expect at each gestational age, including lab work, ultrasounds, and exams. I want my patients to feel informed and prepared at every appointment. The guide delves into the purpose of each lab test, including genetic screening options, and explains fetal monitoring procedures. It briefly touches on high-risk pregnancy and referrals to specialists, while also addressing symptoms warranting emergency evaluation. The guide also discusses timing of delivery, natural labor versus induction, and what to expect during a C-section. It features a FAQ section covering topics such as exercise, safe foods, travel, and medications during pregnancy. I made sure to include a partner’s guide to pregnancy, empowering the support person to provide comfort and assistance throughout the journey.”
Maternal Support
“When it comes to pregnancy support, midwives, doulas, and birthing coaches stand as empowering options for many expectant mothers. Midwives offer personalized care, blending medical expertise with a nurturing touch throughout pregnancy and childbirth. Doulas bring a comforting presence, providing emotional and physical support during labor, ensuring a smoother journey into motherhood. Birthing coaches offer tailored guidance, equipping women with relaxation techniques and empowerment tools for a confident birthing experience. Together, these options offer a holistic approach to pregnancy, empowering women to embrace the childbirth journey with knowledge, confidence, and a sprinkle of extra support.”
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