Postpartum care requires a holistic approach that includes caring for the physical, mental and emotional health of not only your newborn but also yourself. Just as taking care of your baby is a necessity, so is self-care. During the postpartum period—generally defined as the first six weeks after giving birth—your body and mind will need extra TLC. Here are some of our top tips for postpartum recovery.
Postpartum care
Postpartum self-care focuses on healing your body. How you experienced the birth, whether through vaginal delivery or caesarean section, will determine the aftercare that you will benefit from the most.
Vaginal Birth
Although vaginal birth is the safest and healthiest option for many women, there’s no denying the physical toll it takes on your body. Here are some of the common experiences women have reported after a vaginal birth and our tips on how to help your recovery:
- Pain– If you received one episiotomy or had a vaginal rupture during childbirth, you will definitely feel pain. Use a perineum water bottle (often provided by the hospital) to gently clean the area and gently pat dry, do not wipe. Us Postpartum Sitz Bath provides relief from muscle pain and swelling to promote healing after labor and delivery. Taking pain medication as directed by your doctor will help relieve the pain. If you feel pain between medication doses, you can sit on an ice pack at 10-minute intervals to reduce the pain naturally.
- Constipation– Taking stool softeners and eating a high-fiber diet can help relieve constipation and the fear of worsening incisions or hemorrhoids. Probiotics help balance the bacteria in your gut and relieve gastrointestinal problems. Women’s Health Probiotic is a great, nursing-friendly choice to support women’s digestion, gut health, immunity, vaginal health, and total body wellness.
- Hemorrhoids– With the strain and stress you put on your lower body during pregnancy and childbirth, it should come as no surprise if you develop hemorrhoids. Although it may be uncomfortable; sitting bathsover-the-counter ointments and witch hazel can provide much-needed relief during your recovery.
- Vaginal bleeding– After giving birth, the hospital should provide you with sanitary napkins and postpartum underwear, don’t be afraid to ask for extras while you have the chance – these tools will quickly become your best friend during recovery. Avoid using tampons or inserting anything into the vagina, as this can introduce bacteria and lead to infection.
Cesarean section (caesarean section)
A C-section is a major medical procedure, and as with any operation, you should be diligent in your aftercare.
- Wound care– Your incision could be anywhere from 4.5 inches to 6.5 inches running laterally or vertically across your abdomen. Taking your prescription pain reliever according to the recommended dosage regimen can help keep your pain under control. Gently clean and dry the incision daily and wear loose, comfortable clothing that does not press or rub the sensitive area.
- Cramps– As your uterus shrinks to its pre-pregnancy size, you will experience cramping. Red raspberry leaf supports uterine stimulation and can help relieve postpartum cramps. A hot pack or heating pad can also help relieve contraction pains.
- Milk production– Sometimes women experience a delay in the production of mature milk as a result of cesarean delivery. Breastfeed often, enjoy lots of skin-to-skin contact with your newborn, and take a lactation supplement like ours Whole Breastfeeding Fenugreek Freeit can help the flow of things.
Additional self-care
Although the physical discomfort from recovery will subside in a few days, your mental and emotional health may still need some extra support for up to a full year after giving birth. Here are some things to keep in mind during the postpartum period.
- Rest Often– People love to say “sleep when the baby sleeps”, but that’s pretty unrealistic when you have other responsibilities besides your newborn. Rest does not have to mean sleep. Enjoy a quiet moment in the sun, practice mindfulness, sit down and read a book, these are all ways you can rest physically and mentally without actually falling asleep.
- Ask for (and Accept) Help– Defend yourself. If you need or want something, tell your partner, a friend or a family member. Share tasks, whether it’s bath time, bedtime, or something else. Asking is the only way to get the help you need – if someone offers to help, give them guidance on what would be most helpful to you at that time.
- Slowly– You may want to hit it big when it comes to getting your body back after baby, but take it slow. Give yourself grace. After creating and hosting the life of a whole new person for the past 40+ weeks, you deserve a break.
- Set healthy boundaries- Bonding and settling into a routine with your newborn should be your main focus during the postpartum period. Many people will want to come and see the baby or visit with you, but guess what, it’s okay to say no. Visitors can create unnecessary stress, and setting boundaries with your friends, family and employer/employees is critical to your mental and emotional well-being during recovery.
- Join mom support groups– If you’re having a hard time adjusting to life with a newborn, social media or mom support groups are a great resource. You can socialize, ask questions without judgment, and get tips and tricks from other moms to help you navigate this new season of life.
- Consider Hiring a Doula- If you are in a financial situation that affords you a luxury such as a postpartum doula, Do it! Unlike a birth doula, postpartum doulas provide support in the weeks after labor and delivery. Along with helping you adjust to life as a new parent, they can also provide support with breastfeeding, promote self-care and even help with light cooking and cleaning duties.
- Schedule time just for you- As you settle into a routine in the weeks after delivery, try to schedule “me time.” Treat this time like you would a date. add it to your calendar, discuss it with your partner, and let it be known that you’re doing it. And just like you wouldn’t be late or cancel a doctor’s appointment, keep your appointment with yourself – even if it’s just for a quick 5-minute break to journal or meditate. Regaining your autonomy is great for your confidence and overall mental health.
It’s easy to get consumed by early motherhood, but taking care of yourself is an important part of being the best mom you can be. If you are interested in reading more, we suggest you check out:
