Bringing a baby into the world is incredible, but let’s not sugarcoat it—postpartum recovery is hard work. Your body just pulled off a miraculous feat, and now it needs some serious TLC. Here’s how to navigate this unique time with a little patience, some practical tips, and maybe a smile or two along the way.
What to Expect When You’re Recovering from Childbirth
After childbirth, your body can feel like it just ran a marathon. Soreness, swelling, and postpartum bleeding (a.k.a. “lochia”) are par for the course as your body gets rid of leftover blood and tissue.
If you had a vaginal delivery, you might also be dealing with stitches in the intimate area or perineal tenderness. And let’s not forget about the surprise guests—hemorrhoids and a weakened pelvic floor, which can mess with bladder control. It’s all part of the recovery journey, and while it’s not glamorous, it’s entirely normal.
And of course, all those hormonal changes and the sleep deprivation (who knew you could function on 20- minute naps?) can really mess with your head.
The postpartum period typically lasts 6–8 weeks, but everyone heals at their own pace. With the right care and rest, you’ll get through it.
Postpartum Recovery Tips: Taking Care of Yourself
Taking care of yourself might not seem like a priority when you’ve got a newborn to care for and you’re running on 2 hours of sleep and cold coffee, but trust us, it’s essential. Let's explore the essentials of intimate postpartum care and how you can nurture yourself during this special time.
1. Perineal Care: How to Soothe and Gently Clean
Cool Compresses or Ice Packs: Reduce swelling and numb soreness by applying an ice pack wrapped in a soft cloth. Limit use to 10–20 minutes every few hours.
Peri Bottles: Forget toilet paper; Meet your new BFF: the peri bottle. After or during toilet visits, use a peri bottle to spray warm (not hot!) water from front to back to clean and soothe your intimate area.
Sitz baths: If you have a bathtub, drawing yourself a sitz bath can be a great way to ease swelling and hemorrhoids and gently clean your intimate area (It's almost like a mini spa for your sore bits). Make sure the bathtub is completely clean and fill it with just enough warm water to cover your intimate areas (around 10 cm) to soothe and help blood flow to the area. Sit in the tub for around 10 minutes a few times a day and let the area air dry or use a hairdryer on a low setting – trust us, towels and stitches together is a 10 out of 10 would not recommend.
Intimate wash: During the first few weeks of recovery, it’s not recommended to rinse your intimate area with anything other than warm water. However, once you’ve healed a bit more, you can start using soap or gentle wet wipes without perfume or irritants made for your sensitive intimate area.
2. Postpartum Pads and Underwear: Your New Lifesavers
Soft, Absorbent Maternity Pads: Postpartum bleeding can come as quite a shock, and it’s nothing like a normal period – make sure to choose pads specifically designed for postpartum bleeding, like the ABENA Maternity Pads. Tampons are a no-go for now.
Fixation Underwear: Fixation undies are the MVP of postpartum fashion – While they’re definitely not runway-ready, they will help keep your pads comfy and securely in place. Many hospitals provide mesh or cotton underwear for new moms, but you can also buy pants like our 100% cotton ABENA Fix.
3. Rest and Recovery: Easier Said Than Done
Take It Easy: Lift nothing heavier than your baby (and maybe a chocolate bar...?). Sit or preferably lie down whenever possible—because, let’s face it, even doing that is a workout at this stage.
Take Short Walks: Gentle movement, like a short walk, can boost circulation and prevent you from getting total cabin fever. Just don’t overdo it – if your body says no, remember to listen.
4. Pelvic Floor Health: Let’s Talk About Bladder Control
Kegel Exercises: Squeeze like your life (or bladder) depends on it! All jokes aside, Kegel exercises are the most important step in strengthening your pelvic floor which in turn supports bladder control, aids in healing, and prepares for future physical activity. But only start once your doctor gives you the green light.
Physical Therapy: If you have experienced significant pelvic pain or weakness, a pelvic floor physical therapist can be a real miracle worker with targeted exercises. But again, you should always consult with your doctor before you start anything.
5. Nutrition and Hydration: Fuel for the Postpartum Warrior
Fibers, baby!: After childbirth, fiber is your best friend to combat constipation (hemorrhoids are painful enough already). Your digestive system will thank you for some leafy greens, fruits, and whole grains.
Stay Hydrated: Staying hydrated is super important to heal during the postpartum period (psst... this also helps with constipation). If you’re breastfeeding, you should drink at least 2.5-3 liters every day – it sounds like a lot, but if you think about it, you’re really hydrating for two!
6. Mental Health Support: The Emotional Rollercoaster Is Real
Check in with Yourself: Crying because the baby sneezed? Totally normal. Hormones, sleep deprivation, and newfound parenthood can make you feel all the feels. Try to take a few moments every day to take a few deep breaths and ground yourself.
Reach Out if Needed: If sadness or anxiety feels overwhelming, talk to someone—partner, friend, parent or professional. There’s absolutely no shame in asking for support.
You’ve Got This, Mama
Postpartum recovery might not be glamorous (it’s definitely not Instagram-worthy), but you’re doing something amazing – healing while keeping a tiny human alive. It’s messy, exhausting, and sometimes downright absurd, but you’ll get through it.