Share with women. Caring for your perineum after you give birth.

• Sitz Baths — Fill your tub with about 6 inches of warm water and sit in the tub for 10 to 15 minutes at least 2 to 3 times each day. Th e warm water increases the fl ow of blood to the perineum, which helps the area heal. • Rosemary Tea — Make a tea with dried rosemary leaves by pouring very hot water over about 3 tablespoons of the leaves. You can buy these leaves in bulk at many grocery stores. Add the strained tea to the water when you take your sitz bath. Rosemary may help women heal faster, and it smells very nice. • Kegels — Do Kegel exercises (tightening the muscles of your perineum as if you were trying to stop urinating) oft en during the day. Kegel exercises also increase the fl ow of blood to the perineum. • Numbing Spray — You may have been given a small can of numbing spray for your perineum. You can spray it on your perineum to help with the pain. If you did not get the spray, call your provider and ask for a prescription for numbing spray (lidocaine). • Arnica — Arnica is a homeopathic treatment. It may help with swelling and bruising. You can buy Arnica pills at most health food stores. Place 2 to 3 of the tiny pills under your tongue 3 to 4 times a day and let them dissolve. Th ey are safe to use when breastfeeding. • Fresh Air — When you are lying down to rest or breastfeed, take your underwear off so the perineum is exposed to fresh air. Th e area will heal faster if it is dry and warm, which is hard to do when wearing a pad to collect any vaginal bleeding or discharge.