Congratulations! You just had your baby! You’ve just gone through one of the most life-changing, exhausting, and incredible experiences of your life, you brought your baby into this world. Now it may seem like everyone’s focus (including yours) shifts to your new baby, but your body and your mind are also going through a major transition.
Postpartum recovery looks different for every woman. There is no one-size-fits-all when it comes to your recovery. I wrote this post to give you some practical tips, personal reassurance, and a reminder that you’re doing amazing!
How is postpartum defined?
Postpartum (often referred to as the fourth trimester) usually refers to the first 6-12 weeks after childbirth, but there is no set timeline, and it really could be months to even a year.
Your body has worked hard for 9 months, and now it’s time to heal and recover. You will experience things like shifting hormone levels, discomfort, bleeding, and adjusting to a whole new routine/rhythm with your baby.
Some common postpartum changes include: Bleeding (lochia)– this will last a few weeks and gradually lighten over time. Swelling and soreness– Especially in the perineal area and/or around your c-section incision site. Hormonal shifts– This change in hormones can affect mood, energy, and even your skin/hair. Emotional changes– From joy and pride, tears, exhaustion, and even “baby blues”.
My Recovery Tips:
Rest and Sleep
We’ve all heard the saying “sleep when the baby sleeps”, but we all know how unrealistic that can be. What you can do though is take some short naps throughout the day when you can. Let chores WAIT, better yet, make someone else do them! Use this time to accept all the help you can get. Let your loved ones make you meals, do your laundry, clean, and/or run errands for you. You deserve the rest and the help!
Nutrition and Hydration
This category is one that can be so easy to forget. We put all of our energy into making sure our babies are eating and getting proper nutrition that we forgot to do the same for ourselves. Recovering and proper healing require proper hydration and nutrition, especially if you’re breastfeeding. If you plan to breastfeed your milk supply will be greatly affected if you’re not eating properly or staying hydrated. I always kept a water bottle nearby, so it was easily accessible while I was nursing or snuggling my babies. I personally recommend this 64 oz tumbler, because it keeps your drink ice cold all day, and you don’t have to refill as often. I also recommend keeping some protein rich snacks near you at all times as well. Snacks that I recommend would be things like protein bars, beef jerky, trail mix, hard boiled eggs, and cheese sticks. Do not hesitate to use your partner during this time to get you snacks or to refill your water.
Gentle Movement
Once your doctor gives you the green light, I recommend going on some light walks. The fresh air along with the movement can help your recovery immensely. You can also do some light stretching which will help alleviate soreness and stiffness and help boost blood flow. Take is easy and go slow at first. Never do more than your body can handle, it will take time to get back to where you were before having your baby. That’s okay! It’s not a race.
C-section and Perineal Care
No matter how you give birth, you will experience soreness and swelling. I recommend using ice packs, sitz baths, peri bottles, and pad-sicles1 for comfort after a vaginal delivery. I highly recommend this postpartum kit that has everything you need for the first couple of days postpartum. If you had a c-section be sure to keep your incision clean and dry, and follow your provider’s care instructions.
Pelvic Floor Health
Your pelvic floor did a lot of heavy lifting for 9 months, now it really made its debut during your labor. It’s normal to experience a weakened pelvic floor for some time after birth, but you can always ask your doctor for a referral to a Pelvic Floor Therapist who can provide you with the proper tips to strengthen it back up again.
Emotional and Mental Health
After you give birth, your body goes through major hormonal shifts. These shifts can cause emotional and mental disarray. It’s normal to experience some anxiety, weepiness, and irritability the first few weeks (often referred to as “baby blues”), but if your symptoms linger, get worse, or cause suicidal/homicidal thoughts, please reach out to your provider immediately. Something you can do to help with the “baby blues” is to spend some time on selfcare. This can look like an uninterrupted hot shower, 30 minutes with your favorite book, a walk outside, or even a trip to the hair or nail salon. Do whatever makes YOU feel good and feel confident. I also recommend connecting with other moms, whether that’s through a group, online, or in your neighborhood, a support system is so important. Being around other moms will also help you feel less alone with everything you’re experiencing.
Managing Expectations
Postpartum can be especially hard when we are constantly exposed to the “bounce-back” that social media portrays. I am here to say that as a real mom who has had three kids, the “bounce-back” probably won’t happen, and THAT’S OKAY. There is no set timeline in life or in recovery. Every woman is different and is going to heal differently. That is not a reflection of you or how strong of a person you are. Take your time, enjoy your new baby, and let things happen naturally as they should. You and your body are absolutely amazing for growing a human being and bringing them into this world. Be proud of yourself and what you have accomplished, and know that your body is forever changed, but in the best way.
Partner and Family Involvement
If you’re lucky enough to have someone offer to help you- SAY YES! Let them fold the laundry or do the dishes, if you’re comfortable with it, let them hold the baby so you can have some time to yourself. Never feel bad for asking for help either, this is the time to utilize any help you can get so you can get rest and recover. Also, never be afraid to ask someone to support you mentally and emotionally as well. Our loved ones can’t always tell how we are feeling or what is going on in our minds, so we have to communicate those needs. They want to help you, let them!
When To Call Your Doctor
Please seek medical advice right away if you notice:
- Heavy bleeding (soaking through a pad in one hour)
- Passing large blood clots (larger than a golf ball)
- Fever or chills
- Severe pain or swelling
- Signs of postpartum depression, anxiety, or psychosis. Symptoms include: persistent sadness, hopelessness, panic attacks, hallucinations, or delusions.
A Personal Note
I have three children of my own, I have given birth three times, and I can assure that each time was different from the last. Postpartum is unpredictable and exhausting. What I can say is that you will get through it. I experienced postpartum depression with all three of my babies, it is very common, but common doesn’t mean it’s acceptable. Never hesitate to get treatment right away. I regret pushing off treatment thinking I would just “get over it” because looking back I feel like I missed so much time with my newborns due to me just trying to survive. Never be afraid to ask for help and never feel bad for taking care of yourself. You cannot properly take care of your baby if you are not making yourself a priority. I know firsthand that once that baby is in our arms it is so easy to forget everything else, but you matter too! Also, an important note, no matter how you gave birth, or how you choose to feed your baby, or what diapers you choose, or any of the other hundreds of decisions we make as a mom, you are doing the right thing, and your baby is loved! You are amazing, and you are going to rock motherhood!
Closing Notes
Be Kind to yourself! Your body went through something wonderful, but yet traumatic and you can’t rush healing. It takes time. Give yourself grace and love yourself in all of the stages of motherhood. It’s a crazy, beautiful journey. You will never get back to your “old self” because you are stepping into a “new self” and it is amazing. Make sure to find the support around you, if you can, because a support system is so important. Never be afraid to set boundaries. Your baby, your rules, and anyone who loves you should be happy to accommodate them. If you decide to breastfeed, please seek a lactation consultant because they can make a world of difference in your breastfeeding journey. Last, but not least, CONGRATULATIONS on your new baby, and welcome to motherhood. It looks good on you.
Resources:
- Postpartum Support International
- American College of Obstetricians and Gynecologists (ACOG)
- National Maternal Mental Health Hotline – Call or Text 1-800-TLC-MAMA (1-800-852-6262)
- To make a pad-sicle, unfold a new menstrual pad, pour witch hazel on it, cover it with aloe vera, fold it back up and store in your freezer. These are great for helping with swelling as well as helping heal the tissue of your perineum.
Image used from here.
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*Disclaimer: I am not a medical professional, and I cannot give medical advice. All advice on this post is simply from my own experience and should not be used as medical advice. Always consult a doctor with your concerns.
